At the start of the new year, many draw up a list of resolutions that is as long as a shopping list for the January sales. Yet similarly to what happens during the sales, many end up with no spare change and items which they don’t really need.

In reality, the start of a new year isn’t the ideal time for major changes as these may be difficult to maintain. It’s time to look back at your behaviour in the previous year and make an effort to make positive changes in small steps. Be realistic and there is a greater chance of getting to where you want.

One of the more common resolutions is to lose weight. Have you ever lost weight and regained it all and perhaps a little bit more? Yes, it is frustrating and unhealthy to yo-yo in weight. But the good news is that long-term weight loss is possible. You just need to draw up an effective strategy.

Keep a food diary

Various studies show that writing down what you eat can help you lose weight and keep it off. It’s important to write down everything you eat and drink and look at the patterns of eating at the end of each week and compare to your weight loss achievements. You can pick up times when you are tempted to indulge in an extra snack and take measures to battle those temptations. You can find various apps which make it easier to keep track of how much you eat and exercise.

Get on the weighing scale

Have you stowed away your weighing scales? Get them out again and monitor your weight regularly. Studies show that those who regularly check themselves lose more weight than those who don’t.

Eat at home

A recent study showed that those who eat at fast food outlets eat an extra 200 calories per day on average compared to those eating at home. They also ate more sugar, salt and saturated fat. Save money by preparing your own meals at home. Moreover, cooking at home is relaxing and by involving your partner and children, it can be a fun family effort.

Check your portions

Average portion sizes have increased so much over the past 20 years that sometimes the plate arrives and there’s enough food for two or even three people. Many parents force children to eat all the food on their plate – this mentality accompanies us into adulthood.

One way to go about reducing portion sizes is to use smaller plates. When dining out take the rest as a take-away bag and you will have your next day’s dinner ready.

Reduce sedentary time and get moving

The more time you spend watching television or staring at your computer screen, the less time you have to do other things, including physical activity. In addition, many tend to snack while watching television. Limit your screen time and get moving.

Talk about it

Talk to your family and friends about your aim to lose weight. This will encourage them to support you. Join a weight management course which can help you share your experiences with others who have the same aim. The Health Promotion and Disease Prevention Directorate offers weight management classes in the community free of charge.

Always be prepared for any slips. Think about what happened and amend so you won’t relapse. In the end, give yourself time as weight loss will not happen overnight – however, a sure and steady pace will get you there.

• Charmaine Gauci is drector, Health Promotion and Disease Prevention Directorate and consultant, Public Health Medicine.

For more information contact the Health Promotion and Disease Prevention Directorate on 2326 6000.