It is often said that those that think they have no time for making healthy choices will sooner or later have to find time for illness. We see this play out every January, when millions of Americans commit to a new diet or exercise routine, only to abandon it a few weeks or months later for any number of reasons. This type of on again, off again behavior does have its consequences. One of the more serious risks of falling into a sedentary or unhealthy lifestyle is developing type 2 diabetes, which currently affects more than 25 million Americans. Dawn Gustofson and Emily Graham, certified diabetes educators-dietitians at the Iowa Diabetes and Endocrinology Center (IDEC), believe real change requires a long-term commitment. A controlled, healthful diet and physical activity at least four days a week is recommended to prevent diabetes and as Emily stated, “Exercise is the number one indicator of sustaining weight loss and preventing weight gain.” Dawn and Emily both believe that whatever goals you set, you should not push yourself too hard right away. Start slowly, chart your progress and celebrate the little victories along the way. According to Dawn, “It’s important for our patients who already have diabetes to remember they’ll have this disease for a lifetime. Whatever positive changes they make to their diet or activity level must become habits they can sustain long-term.” Whether you currently have diabetes, or you just want to start making healthier choices, here are some tips for maintaining your healthy New Year’s resolutions: • Set reachable goals – Choose an obtainable goal. Rather than planning to lose 25 pounds, set smaller goals that are more achievable, such as losing five pounds over the next month. • Keep a journal – Recording calories consumed and exercise helps you keep track of your progress. People who keep a daily record of foods lose about twice as much as those who record food intake one day a week or less. • Support group – Get a fitness partner or group of people to hold you accountable. Keeping track of caloric intake and exercise with a partner keeps you accountable for what you eat and how often you exercise. • Variety – Try different activities. Often times, boredom leads to loss of motivation. Trying new activities keeps your interest peaked and can prevent you from acclimating to the same routine.