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The new year is beginning, and we are setting resolutions and goals for 2010, with some of those goals being more realistic than others. Blount Memorial Weight Management Center director Angie Tillman and Blount Memorial Wellness Center at Springbrook fitness coordinator Chad Hodson remind us that it is important to set obtainable goals this year.

Fitness is probably in the top five resolutions that people set for the new year, and many people start out too enthusiastic with their goals. Often times people who have been sedentary for several years decide to join a gym and exercise for one hour a day, five days a week.

"That's probably why most people quit their New Year's resolutions to exercise or diet three weeks later. It's much easier adapting to small changes in the beginning. Instead of going to the gym daily, aim for two to three exercise sessions a week, lasting 30-45 minutes. That being said, treat those sessions like doctor's appointments -- if you miss a session, make it up later in the week," Hodson says.

Hodson says he typically tells beginners to aim for 120-150 minutes per week of exercise. That can be split up to three 50-minute sessions or five 30-minute sessions, making sure to include strength training along with aerobic exercise. Tillman reminds women, especially, to be sure to include resistance training to build and maintain muscle.

If you're looking for weight loss, Hodson says he typically prescribes more exercise, depending on the individual's health. "Here is the interesting thing: I look more at intensity than duration. To lose more fat, shorter, more-intense exercise sessions are better than long, lower-intensity cardio sessions. I call that 'slow go cardio.' So to lose fat, build muscle and attain overall better fitness, shorter, more-intense exercise sessions are better."

If you will go to the gym regularly, a gym or wellness center membership can be the best money you will ever spend, Tillman says. By preserving your health, you will end up saving money in health care expenses down the road. If you can't afford it or choose to workout at home, it is a good idea to consult with a personal trainer to make sure you get started exercising safely and effectively.

"If someone has the discipline to work out at home, I highly recommend body-weight exercises," Hodson says. "Things like push-ups, squats, lunges and crunches will get better results than a lot of high-priced machines. Plus, all of those exercises can be modified, so just about any beginner can handle them."

Another popular resolution is to diet. Tillman says to make sure any weight loss goals are specific, measurable and positive. "For example, don't just say, 'I'll eat healthier this year.' That is too vague. A better goal might be, 'I'll pack a healthy lunch three days this week, instead of going to pick up fast food.' Or, 'I'll eat a healthy breakfast that includes some healthy carbohydrates and protein each day to prevent me from overeating throughout the later afternoon and evening.'"

Tillman also says to write your goals down and only set them for a week at a time. "What small changes can you work on just this week that can improve your nutrition and help with weight loss long term?" At the end of each week, evaluate how you did, and set goals for next week.

If a diet or meal plan sounds too good to be true, it probably is, Tillman says. Be wary of diets that guarantee a large amount of weight loss in a short amount of time. Studies show that slower weight loss is likely to be more sustainable over time. "The best results come from making smaller, more-realistic changes that you can actually live with. This, however, often results in slower weight loss." Tillman says also to be wary of diet plans that completely eliminate one food group, as they are not sustainable over time. Hodson gives the examples of loving bread and going on a no-carb diet, which won't last long. "Cleansing diets have been the buzz of late. 'Just drink our special cleansing drink and don't eat for three days and you'll lose 10 pounds.' What they don't tell you is how you gain that weight back in two days," he says.

If you are trying to lose weight, Tillman says that one to two pounds of weight loss per week is considered a healthy rate of weight loss. "However, I have seen people be very successful at weight loss by losing less. Sometimes, even 1/2 pound per week can be great. It adds up over time. If you average 1/2 pound per week, that adds up to 26 pounds per year. That is sure better than gaining 26 pounds over the year." Hodson adds, "When someone loses more than two pounds per week, or 20 pounds in a month, their method tends to be extreme. Typically, that means the weight will be coming back on once they ease back into their normal lifestyle."

These are some ideas that Tillman says are realistic for nutrition goals:

-- Eat more fruits and vegetables. Try to have at least one fruit and/or veggie with every meal and snack.

-- Choose more whole grains and high-fiber foods like beans, high-fiber cereals and oatmeal.

-- Eat balanced meals that contain a healthy carbohydrate, lean protein and healthy fat, plus a fruit and/or veggie.

-- Eat breakfast.

-- Don't skip meals.

-- Drink more water, and substitute water or low-calorie beverages in place of sodas and sugary beverages. If sugary sodas, sweet tea and/or juice drinks are a regular part of your diet, decreasing or eliminating the "liquid calories" can help weight loss.

-- Limit high-fat foods and fried or greasy foods.

-- Limit fast food.

-- Take a few minutes each week to work on meal planning and grocery shopping. We often end up making bad nutritional choices when we don't have a plan. Take some time over the weekend, and write out some meal ideas for the week for breakfasts, lunches, dinners and snacks. Be realistic and plan your shopping list around your meal plan.

-- Take five minutes at night to put together a quick, healthy lunch for the next day. It makes the morning so much easier if your lunch is packed and ready to go. Otherwise, at noon the next day, you may be looking for the closest fast food place.

-- Try eating four to six small meals or snacks per day.

-- Pack your lunch and snacks to take to work -- that way you aren't looking for the nearest vending machine or drive-thru restaurant.

-- Practice eating consciously. Slow down for your meals. Chew your food well. Put your fork down between bites. Actually taste and enjoy your food. Eat when you are hungry. Stop when you are "comfortably satisfied" not "full."

Tillman also says to weigh yourself regularly, maybe once a week, but don't weigh too often. "Some people drive themselves crazy by getting on the scale every day and agonizing over ounces. Also, if the scale doesn't move in the downward direction every time you weigh, don't beat yourself up. Look more at trends over time and at your eating and exercise behaviors."

Unfortunately, many New Year's resolutions are broken by February, but you don't have to wait for a new year, new month or next Monday to start making changes in your health. Tillman gives the challenge of starting today, making changes you can live with and being consistent.

"Start with small realistic goals that will eventually lead to significant health improvements. This way, exercise and healthy eating becomes a lifestyle instead of a quick fix," Hodson says.