Roughly half the nation has started a weight-loss program this week. Sometime around Flag Day, about half of those dieters will have reverted to their old habits.

        Most of those folks will have dropped a few pounds or more by the time they start eating again, but at least a portion of that poundage will be back in time for the 2002 edition of New Year's resolutions.

        Weight-loss experts keep repeating a mantra that some of us need to hear many times before the meaning sinks in: Losing weight is easy. Keeping the weight off is hard.

        It's that second part that's the killer. People with chronic weight problems often lose and re-gain the same 30, 40 or more pounds two or three or more times.

        Weight loss isn't about living on carrots and cottage cheese: It's about a lifetime commitment to healthy eating patterns and regular exercise.

        There's nothing harder than changing behavior, whether it's giving up smoking or biting your nails or eating half a dozen Krispy Kremes every night in front of the television.

        Losing weight takes planning: Planning meals and snacks, planning exercise, planning for days when stress or sadness or the never-ending supply of food in the office sends your daily calorie count flying out the window.

        Gary Weiler, a behavioralist at the Jewish Hospital Weight Management Center in Evendale, says a good weight-loss plan includes three components — keeping a journal, exercise and developing a support system.

Journaling
        A well-kept food journal has dieters “write down everything that crosses their lips,” Mr. Weiler says.

        The journal helps dieters keep track of what they really eat — including the handfuls of popcorn or candy or nuts - and keep a running track of how they're doing on their daily calorie counts.

        Mr. Weiler compares the journal to a checkbook register: One look at the balance, and you know better than to buy the new sportscar. One look at the journal, and you know better than to order the double-cheese pizza with extra pepperoni.

Exercising
        Cutting back on calories alone won't do it, unless you want to try to live on lettuce leaves.

        Exercise helps burn additional calories and build lean muscle mass, along with strengthening your heart, lung and bones. And a good workout releases endorphins, which help cut depression and food cravings.

        Both aerobic and weight-training are recommended. Aerobic exercise burns calories immediately. Weight-training builds lean muscle mass which burns calories over a longer period of time and speeds up the body's metabolism.

Networking
        A support system or network dieters can count on when they've had a bad day and want to turn to a chili dog for consolation.

        Compulsive overeaters “need to be with people who aren't going to judge them,” Mr. Weiler says. Overeaters Anonymous, Weight Watchers, Diet Workshop, Jenny Craig, TOPS (Taking Off Pounds Sensibly) and many other organizations include support components.

Starting
        If you're ready to start reducing, here are some tips for greater success:

        • Make sure you're ready for a new lifestyle, because new eating patterns plus exercise are a big change. Ask yourself why you want to lose weight.

        • Before you start a weight-loss or exercise program, see your doctor. First, make sure you need to lose weight and find out what a healthy weight would be for you. Some health conditions, including diabetes, hypertension and heart disease, will limit the kinds of food choices you can make and may limit your exercise options.

        • Go back to school. We all think we know what healthy eating is, but most of us are wrong. Check the food pyramid to find out what you should be eating in terms of serving size and how much a serving size actually is. Buy a small scale to weigh food in ounces and a set of measuring cups and spoons.

        • State your intentions. Tell people who love you what your plans are and ask for their support. Write down your goal, whether it's to lose 100 pounds or to learn to eat five servings of fruits and vegetables a day.

        • Use the buddy system. Find a friend to exercise with or go on a weight-loss plan with.

        • Be realistic. If pasta and breads are your favorite foods, don't pick a “no carbohydrates” diets. And don't think you're going to drop the weight overnight. Expect to lose a pound or two a week, or a little more if you're male or very physically active.

        • Think small. Celebrate little successes, like dropping the first 10 pounds or completing your first mile walk. (And choose a non-food reward for that party. Get a pedicure or a massage or a new compact disc.)

        • Sweat. Find a way to work some kind of physical activity into your day. Take the stairs at work or go for a walk around the block on your lunch hour. Stop using the exercise bicycle to hang clothes on. Start in small increments — 10 minutes a day or so — and work your way up gradually.

        • Change small things. Take your lunch to work. You'll save money and control the fat and calories you're consuming. Give up a soda or latte a day. Avoid the donut cart.

        • Think about why you're eating. Are you hungry? Are you bored? Are you sad? If you're bored, do something. Go for a walk. Read a book. Knit. If you're sad, call a friend.

        • Expect setbacks. Some days, you're going to blow the menu plan you've chosen. Know that in advance. Pick it back up the next day and get on with your life. A piece of birthday cake or a few scoops of ice cream doesn't make you a bad person.

        • Remember you're more than a number, whether it's your weight or your age or body mass index or your clothing size. Don't let anyone — including yourself — treat you badly because you're heavy.

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