So it's the New Year and if you are one of the masses who has 'lose weight' on the top of your resolutions list then read on. (By Sumaiya Patel).

Let's be realistic, we all have done it; and good intentions are definitely the foundation of change. However, come the 6th day, the diet and exercise routine have all gone out of the window and the previous habits roll in. Sound familiar?

So what's the solution I hear you cry; sensible (I know it can SOUND boring), practical, realistic goals are what you need to aim for.

So instead of 'lose weight', pick a realistic target weight or better still, just aim for a slow, steady weight loss of 1 - 2 lbs per week, until your weight falls into the healthy range.

Don't go crazy with your 'diet' and ban yourself from all things except bread and water. What you are looking for is a healthy, BALANCED diet; have more fruits and vegetables, try changing to wholegrain cereals, breads and chapattis, use diet or low fat alternatives to milk, cheese, yoghurts and drinks and limit the amount of fatty and sugary foods.

Trying your best and still not managing to lose weight? Well the equation seems simple; burn up more than you eat! Here come the numbers: to lose 1-2lbs per week you need to eat 250 calories less and burn up to 250 calories more.

Average calories in some foods: Packet of crisps (140); Meat samosa (593); Mars bar (290); Can of Coca Cola (142); 2 slices of pizza (495); 100g Bombay mix (593).

So what about the diets advertised in the magazines? Since what seems like the beginning of time, everyone is looking for the fastest way to lose weight. Many celebrities swear by certain diets and the media is full of different 'fad' diets, which promise fantastic quick results, with very little effort.

They may promise quick results but you will probably be worse off in the long run.

Finally, exercise. You knew it was coming, so don't groan! I don't mean a Rocky style daily regime, half an hour of brisk walking can burn 220 calories, football 285 and aerobics a whopping 290!

The idea is to find something you really like and stick with it. Maybe break it down over the day, three 10 minutes bursts of brisk walking, leaving the car at home, getting off the bus a stop or two early, taking the stairs instead of the lift, the list is endless.