Melissa TuckerPurica Ambassador Melissa Tucker, a training coach and one of Canada’s foremost global fitness competitors, is a member of our team of Purica Ambassadors committed to providing you with healthy eating and training tips, such as this roadmap to avoiding the ups-and-downs of weight gain and loss: Does this sound familiar to you: “I have tried every ‘diet’ out there and exercised, but nothing works”. You’re not alone if it does. Thousands of people end the year with a New Year’s resolution of losing weight. Unfortunately, jumping in with New Year’s routines that are restrictive and extreme is overwhelming and ineffective. This is why resolutions are popular on December 31 and often abandoned by January 31. The yo-yo pattern of going on and off restrictive diets or strenuous exercise routines is a no-no. By adopting habits that you are willing to carry out for the rest of your life, you are focusing on making lifestyle changes. The small changes allow you to learn and incorporate new behaviors and habits to reach short-term goals along the way. Habits are the way to go. You will feel happier and get better results with progressive and positive lifestyle changes such as: increasing movement and replacing unhealthy foods with more nutritious balanced foods on daily and weekly bases. Your confidence will grow with your sustained commitment and accomplishments of managing your weight and health. By the end of the year, you will have learned to make your life a healthy life for the long term instead of drastic short-term changes that you quit in less than a month. As you work on the goals you have resolved to make come true this in 2015, be sure the new things you are doing are realistic. You want your new habits and routines to be things you can do day-in and day-out most days for the rest of your life. If what you have started is too much and too overwhelming, reset and restart with smaller steps until your strides lengthen and consistency strengthens. Be sure breaks and vacation days are scheduled throughout the year to celebrate your success! For more information, check out www.melissatucker.com or email Purica Ambassador Melissa Tucker at firstname.lastname@example.org.. And for regular healthy eating and training tips, follow us on Twitter at www.twitter.com/puricawellness and like us on Facebook at www.facebook.com/puricawellness.