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How many times have you decided that you wanted to lose weight? How many times have you given up trying to stick to diets that just don't work for you? Don't feel so alone.

Failed New Year's resolutions and bikini dreams that disappear in the face of rich desserts and fast food life styles are common. According to the National Eating Disorder Information Centre between 95 to 98% of all diets fail.

Why? Because most people set unattainable goals and approach dieting with a list of forbidden foods which leaves them feeling deprived and frustrated.

According to the Dieticians of Canada, moderation and exercise is the road map to healthy weight and a healthy lifestyle. Their "All Foods Can Fit!" total diet approach says that foods should not be labelled as good or bad.

In fact, all foods can be part of a healthy lifestyle when choices are based on moderation, variety and individual needs. For those who enjoy a few treats from time to time, this is good news – all foods can fit.

Four key items to keep in mind when trying to lose weight:

Be Realistic: Don't take on too much at once and make small changes one step at a time — there is a better chance that the change will last.

Be Adventurous: Don't stick to the same foods day after day. Expand your tastes to enjoy a variety of foods. This will cut down the chances of getting bored or tired with your food selection.

Be Flexible: Eat regularly, choose wisely and include some physical activity in your day.

Be Sensible: Enjoy all foods and beverages. If you're craving your favorite food or soft drink, have some and enjoy it. Just don't overdo it. Can't stop at a little and want to finish the entire thing? Look for smaller portions – Coca-Cola has a mini-can, half the size of their regular can, so you can enjoy a smaller quantity of your favorite soft drink.

Exercise is also important in order to maintain a healthy weight. Find activities that you enjoy and can stick to. They don't have to involve a lot of equipment or a gym. You can walk, plant in your garden, bicycle or any other activity. Just get up and try it.

It is important to remember to keep hydrated while exercising. Drink plenty of water, milk, juice or a sports drink like PowerAde, during your activity. When exercising, do not wait to be thirsty to drink. Consume about 150 to 350 ml (2/3 - 1 1/2 cup) of fluids every 15 to 20 minutes.

But always remember – you didn't put the weight on in a week so don't expect to lose it in a week. Take weight loss slowly losing a maximum of 1-2 pounds a week. Diet a day at a time and the weeks will speed by as the pounds disappear. Changing your diet to include sensible foods and adding a little exercise will make your weight loss goals a reality.

You should always check with your doctor before beginning any diet or exercise regime.

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