Losing weight is always on the “most popular resolution” list, but if you’re like many Americans, you have a growing list of New Year’s to-do’s that tend to fall by the wayside before March. Do these resolutions sound familiar?

• “I resolve to join a gym and exercise every day.”
• “I resolve to avoid all sweets and salty snacks.”
• “I resolve to entirely change my eating habits.”
• “I resolve to drop three pant sizes by summer.”

While none of these goals are inherently bad, it doesn’t take long to become frustrated with an all-or-nothing approach. Instead of setting yourself up for failure by creating the impossible resolution list, try realistic goal setting, instead. Here are some tips for avoiding weight loss frustration in 2010.

1. Start with attainable, weekly goals rather than year-long resolutions. Instead of resolving to fit in your skinny jeans by next Christmas, resolve to cut your daily calories by 20 percent this week, or take a walk after dinner each day. When you reach your weekly goal, pat yourself on the back and move on to something more challenging.
2. Track your exercise and diet progress in a notebook or online planner. If you’ve decided to take a walk each day after work, write it on your calendar and check it off after you’ve completed it. Studies show that people who get to check something off their list are more likely to do it.
3. Share your plans with a friend or family member. You’ll stay motivated to achieve your goals if you know that someone else has your resolution list—and is holding you accountable.
4. Get off your own back. No one is perfect, and beating yourself up over a bag of potato chips does nothing for your resolutions—or your self-esteem. Instead of obsessing over a slip-up, move on and vow to make a fresh start the next day.
5. Make a habit of it. According to experts, it takes three to four weeks for something to become a habit. So, if you’re trying a new exercise program, vow to stick with it for at least 21 days. You’ll be surprised at how your body will adapt—and how you’ll come to look forward to your new, healthy routine.

If your New Year’s resolutions include weight loss and improved health, call Barker Bariatric to schedule your no-obligation surgical consultation. We specialize in LAP-BAND, REALIZE Band, gastric bypass, gastric sleeve and revisional surgeries, and we can help you make 2010 health choices that will transform your life, self-image and attitude.