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It's great that you want to make some health changes. Have you taken the time to analyze your lifestyle in order to identify the areas you can effectively change? What are these realistic goals? Break them down, write them out, occasionally add to them, and frequently refer to this list. That's your motivation -- decide how you're going to make permanent changes to your eating and exercising behaviour and then just do it!

For example, in terms of eating, how are you going to eat healthier without feeling like you're depriving yourself? Are you going to set a limit of 100 calories worth of junk food per day? Will it help to plan meals and snacks beforehand? Do you understand nutrition labeling? Do you know what your energy needs are? What is your state of mind during eating? Do you eat out of hunger, bordom, habit? Can you distinguish between thirst and hunger? Will it help to eliminate trigger foods from your residence? Whatever plan you come up with, write it down!

In terms of exercise, how are you going to incorporate physical activity into your daily routine? What time of the day will produce the most consistency in adherence? Is it possible to start off with 90 minutes of exercise a week where you keep your heart rate elevated? Are you unnecessarily taking public transportation or elevators when you could walk or take the stairs? Keep an exercise log and stick with it.

If you get side-tracked from your goals (which will happen), don't give in to the I-blew-it-so-now-I-may-as-well-go-on-a-junk-food-rampage-for-a-couple-of-days mentality. Setbacks are not excuses to binge -- refer to your sheet of goals again. Expect slow changes -- a healthy weight loss takes patience and a new pattern of thinking, but you will see and be able to maintain your results as long as healthy lifestyle changes are permanent, ie. you're in a caloric deficit/balance at the end of the day. Starting out is challenging, but it should get easier!

For further motivation, you can set non-food rewards for every "milestone" you accomplish. No foods should be associated with bad feelings or good behaviour. You're allowed to eat a slice of pie every once in a while. Moderation/portion control is crucial -- your main sources of nutrients should be from complex carbs, unsaturated fats, lean proteins, and fruits & veggies. Try not to get caught up in what "diet" you should go on -- you're not dieting, you're adopting a healthier lifestyle by slowly replacing your current not-so-healthy habits. As a valuable guide to healthy eating, the U.S. Food Pyramid or Canada's Food Guide have earned their place on the fridge door! Good luck!