Jill Koegel, a registered dietitian and certified as a personal trainer, blogs for LiveWellNebraska.com

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If the scale hasn’t tipped in your favor since the holidays and your weight is now a “resolution,” you aren’t alone.

Not surprisingly, the weight loss industry sees its biggest peak right after the new year begins. As a registered dietitian and personal trainer, I am entering the busy season. Here are my suggestions to help get you started.

» Decide on one main goal. If it is a weight loss goal, that’s fine. If the goal is to improve your health, make it specific — “I will reduce my cholesterol by 20 points” or “I will fit into the next size down.” Then set a completion date, and write it in your calendar. It is proven that recording your goals makes you much more likely to see them through.

» Write down what you eat for one week. I’ve said it 100 times, and you’ve probably read it all over the place. And for a good reason: It works! Becoming aware of our unhealthy (and healthy) habits is the first step to changing and maintaining them.

» After using your journal for one week, decide on three main areas of concern and form some mini goals. For example: Plan out and write down dinners for a week, avoiding eating out for lunch, eat at least 30 grams of protein by lunch time, etc.

» Whether it’s a 15-minute walk or an hour of tennis, exercise every day for one week. Knowing that the amount of time doesn’t matter makes a daily exercise goal more achievable. Getting started is easier when you don’t feel pressured by your watch.

» Lastly, don’t put it off any longer, and believe you can do it. The beginning is the challenging part, but once you’ve gained momentum, it’s all downhill.

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