Five Health Goals for 2011 and How to Meet Them

VIDEO: UH Case Medical Center?s Lisa Cimperman shares weight loss tips.

Nothing gets you thinking about health quite like a month of excess. As the holiday haze clears, New Year's resolutions come into focus. But for many, January's motivation dwindles by March – if not sooner.

Because the start of a new year is a great time to think about breaking bad habits and starting fresh, asked health experts to share some healthy resolutions and tips on how to see them through.

Lose Weight

Many of us start the year with ambitious plans to shed the holiday pounds and then some. But without signs of success in the first few weeks, motivation can fizzle.

The key to losing weight, and not January's enthusiasm, is to set realistic short-term goals, according to Lisa Cimperman, a registered dietician at University Hospitals Case Medical Center.

"There's a lot that goes on between losing that first pound and losing that 100, 50 or even 20 pounds," Cimperman said. Aiming to lose 1-to-2 pounds per week can help you stay on track and power through the inevitable weight loss lulls.

But don't let the numbers on the scale be the be-all end-all, Cimperman warns. Strength training can boost muscle mass, masking successful fat loss. Measuring your waist and thighs over time and paying attention to how your clothes fit can help you track how your body's changing.

And if you do get stuck in a rut, don't be afraid to ask for some help.

"Studies have shown that support groups or just having someone else encouraging you will help make you successful," Cimperman said.

Eat Better

When it comes to food, we all have a weakness – if not several. Whether it's skipping breakfast or snacking at work, bad eating habits are tough to break. But after recognizing your diet pitfalls, a bit of planning can help you tackle them.

Bringing a lunch to work every day is a great resolution, Cimperman said. Not only can it save you money, but it will force you to eat healthy foods, like fruits and vegetables, that you might not eat given the choice.

"If I'm bringing my lunch, that's all I have to eat. And quite honestly, I'm pretty hungry by the time noon rolls around and that salad or apple or grapefruit tastes pretty good," Cimperman said.

Quit Smoking

Out of 100 people who make the resolution to quit smoking, only three will succeed. But with help that number can increase to 25, according to Dr. Frank Leone, director of the University of Pennsylvania's Comprehensive Smoking Treatment Program.

"Generally people who get help, either in the form of counseling or nicotine replacement, preferably both, actually improve their odds of stopping smoking successfully, long-term, pretty dramatically," Leone said.

The support of family and friends who understand what you're going through is important, but talking to a professional or someone who has quit for good can tilt the balance in favor of success.

"The easiest way to get some professional advice on how to quit is to call the national quit line at 1-800-QUIT NOW," Leone said.

Support groups run by neighborhoods or medical facilities are also a great source for support and inspiration.

"An important part of dealing with this is really getting advice on how to deal with some of the issues that pop up, and there's no better advice than the collective experience of people who have gone through this process over many, many years."

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