Diet Thought
Get your Measure: Was your New Year resolution to drop 10 pounds? Diet ToughtChances are, by now, the thrill has worn off and the slog has started. So here's some advice on how you can set yourself up for success.

Think Small: You can't choose to lose weight in the same way that you decide to flip a light switch, says Madelyn Fernstrom, Ph.D., a weight-loss expert at the University of Pittsburgh. Instead, you need to make lots of smaller choices. Concentrate on everyday behaviors you can change that will help you stick to your diet. For instance, pack a nutritious, economical lunch for work instead of eating out, or buy different (healthier!) foods at the grocery store.

Plan Out: "We never make good choices when we're already starving - that's just human nature," says Melinda Johnson, R.D., a spokeswoman for the American Dietetic Association. "Preplan your meals." Admittedly, that's extra work. "If it was easy, everyone would be thin," Fernstrom says.

Go in a Pragmatic way: Along with long-range goals, Diet Thoughtyou need short-term targets. "Include at least one goal that's achievable every month," Fernstrom says. Losing 1 to 2 pounds a week is a reasonable objective, she adds. It took time to gain the excess weight; losing it will take time, too.

Enlist help: Support can take many forms, a diet buddy, a support group, or a family member who will walk with you in the evening.

Just Go On: "Each meal is a new opportunity, and each day is a new opportunity," Johnson says. When you hit a target or rack up another week of smart choices, reinforce your good behavior with a reward — a non-edible one, of course.