January is resolution time, and the No. 1 New Year’s pledge is to lose a few (or more than a few) pounds.

Some dieters set themselves up for disappointment with unrealistic, quick weight-loss plans. Susan Lord, registered dietician and diabetes educator for AtlantiCare, said losing even small amounts of total body weight can have a positive effect on overall health – and the best way to lose weight permanently is to lose it slowly.

“Research has shown that 5 to 10 percent of weight lost can decrease the risk factors for disease related to obesity,” Lord said. “Even a modest weight loss can mean big benefits.”

The first 5 percent to 7 percent of weight loss can make a big difference in overall health, she said, by decreasing blood sugar, blood pressure, and LDL or “bad” cholesterol that can clog arteries. That initial drop also lowers unhealthy levels of triglycerides (blood fats) in the system.

“Of course, a good weight-loss program will include physical activity, and that raises the good cholesterol – the HDL – which we want,” Lord said.

Other benefits of an improved eating plan and activity are increased energy and physical mobility.

“In general, your mood improves and also your self-confidence,” Lord added.

When it comes to diet plans, one size doesn’t fit all, and moderate but consistent changes add up.

“I actually recommend small lifestyle changes, like using cooking spray in the pan instead of oil or butter,” Lord said. “By just taking out 100 calories a day, like two Oreo cookies, you can lose 10 pounds over a year. Cut out 200 calories a day, which would be like taking out 8 ounces of juice and two Oreos, and you can lose 20 pounds in a year.”

Two more points to remember: Sufficient sleep is vital to weight loss. Sleep deprivation decreases leptin, a hormone that signals fullness, and increases ghrelin, a hormone that triggers hunger.

So take it slow and steady, get enough rest, and look forward to a slimmer you this year.

– Marjorie Preston