It's that time of year again when we make resolutions. And the one resolution that is at the top of the majority of lists is, "To lose weight."

The natural overeating that takes place during the holiday season, coupled with nationwide reports that the percentage of those suffering from obesity is getting higher, is a motivator for resolving to "lose weight."

Even if you are not obese, recent studies reveal that - barring any chronic medical problems - people who are lean live longer than people who are carrying extra weight.

So, "What is your guaranteed formula for losing weight?" you ask. It is actually only five simple words, and I guarantee that if you follow this formula during 2002, by 2003 you will not need to include the resolution, "To lose weight," and you will also feel and look great!

The formula is:
"EAT LESS and EXERCISE MORE."

Easy. Yes, easy to say and remember, but not easy to do. I can't count the number of people who say to me, "But you are naturally thin. You don't have to worry about weight."

I don't worry about weight now, because I adhere to the formula. It was not always that way. I've been there. I tried all of the quick fix diets: The banana diet - I became deathly ill and didn't eat another banana for years (I love them now, at last); the grapefruit diet - after three days of nothing but grapefruit, I broke out with huge, itchy hives all over my body (and it took a long time before I could eat grapefruit, which I also love, without experiencing hives); the Beverly Hills diet - this all fruit diet caused weight loss, all right, but I missed my vegetables so much, I couldn't stick with it.

And the list goes on, until I found the formula above. Now, I am never hungry, I feel wonderful and energetic, and I never step onto a scale unless it is a requirement of a physical check up.

Avoid any program that guarantees a huge loss of weight in a short time period.

Diet drugs, special drinks and additives can cause scary side effects. If you are a person who likes to be part of a group, I recommend joining a Weight Watchers group. I have seen incredible results for those who join and follow the plan.

"Follow the plan" is the operative phrase. Just attending meetings won't do it, eating less will. If you prefer do go it alone, the eating less is the important part of the formula.

This doesn't mean giving up food you enjoy. It means eating less of that food. It is all in the calories. One pound is equal to 3500 calories. If you eat 3500 calories less a week than you are eating now you will lose one pound a week and vice versa (3500 extra calories = one pound gained). It is as easy as that.

Many find keeping a journal of exactly what they eat and the number of calories consumed an effective way to keep going, even if the scale doesn't show a big drop in weight (more about this later). The warning here is not to buy the "low-fat" hype. Become familiar with calorie counts and portion sizes (now conveniently on labels) so you know exactly how many calories you are eating.

So many of the low-fat products are loaded with sugar and have as many, or even more, calories than the regular product. We don't need to overdo fat consumption, either, because fat is high calorie also. Count those calories!

Tackle the second part of the formula: EXERCISE MORE!

To put it simply, we eat to store calories for physical use. The more sedentary we are, the fewer calories we use, so to lose a pound, we need to use 3500 more calories than we consume and use normally.

We up our consumption of calories by actively participating in some form of exercise, whether it is walking, jogging, gardening, golfing, attending fitness classes, weight lifting, swimming, etc. There is also the added benefit, of not only becoming slimmer - being thin doesn't necessarily equal fit and healthy - but also being energetic and feeling great.

This is where the scale can be a detriment. When we start working out and firming up, we may not notice a weight loss - even if we have been monitoring our calorie intake. This is because muscle weighs more than fat (and looks better, too).

That is why I never weigh myself. I see how I look and I know how my clothes fit. The actual number of my weight in pounds is not important. And, I used to be someone who weighed herself every morning - what a downer that could be. So, forget the scale. Let your body show your progress.

Remember the formula - those five short words. Start today!

Let me know how you are doing. I would love to hear from you.