For many, the start of a new calendar year represents a fresh opportunity to adopt a healthier lifestyle. People often commit to quitting smoking, eating better, and exercising more in the New Year. These significant behavioral changes -- whether alone or together -- can be extremely challenging, and unfortunately, many people aren’t successful over the long haul. Luckily, many people are successful and this is what we have learned from these remarkable people!??

Keep it real. It is absolutely essential that you set realistic, achievable goals that are important to you. If the goals you set are beyond reach, or if someone else is pushing you to achieve them, you are likely to have difficulty. When setting your new goals, keep in mind factors such as time, scheduling, and physical abilities. Equally important is that you choose goals that are based on behaviors that you can control. For example, don't zero in on a goal such as, 'I will lose 10 pounds in two months.' Choose goals around behaviors that will allow that weight loss to happen.

Write it down. Studies have shown that people who keep track of what they eat and how much they exercise everyday are much more successful at achieving related goals. You may want to keep a log on your computer or just in a simple, small notebook that you can carry with you all the time. Or, consider the keeping a journal to keep you motivated throughout the year!

Schedule. You should schedule and write down plans to exercise just as you would any other time commitment, like a doctor's appointment. Set the time aside, and then stick to your schedule.

Plan ahead. In addition to scheduling exercise sessions, you should also plan what and when you will eat. Eat breakfast at home and bring your lunch to work. Make sure to plan your meal around fruits, vegetables, low-fat dairy, and lean proteins. By planning ahead, you can ensure that the grains you eat are truly whole grains, and that the portions you prepare are appropriate.

Take advantage of physical activity opportunities. People are constantly rushing around, so much that they miss important opportunities to fit some physical activity into their day. For instance, by the time you wait for the elevator and go up or down, you probably could have used the stairs in about the same amount of time. Another missed opportunity is public transit -- by the time people walk to the bus or train and then wait for the transportation, they could have arrived at their destination. Whenever possible, take advantage of these opportunities for fresh air and exercise -- you will look and feel better because of it!

Find a partner. It is always easier to stick to a plan if you have someone to do it with. It may be a colleague at work that you can walk and exchange recipes with, or perhaps your spouse would also be interested in making some healthful changes. This person will help keep you motivated and on track -- and you'll be doing the same for them!

Don't get discouraged. For many people, successfully changing a behavior may take several attempts. The key here is not to get discouraged. If you experience a set back -- say an exercise-related injury or a week of eating that you're not happy with -- don't get discouraged. Never beat yourself up; just recognize what went wrong and then start again.

Reward and congratulate yourself. To be successful with any change, you should set a series of small goals that work toward achieving the larger goal. As you accomplish these small goals, reward yourself with something you enjoy.

I wish you and your family health and happiness in 2009.