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16 LIVE IT UP! FRIDAY, JANUARY 27, 2017 SANTA CRUZ SENTINEL E very year, losing weight and living a healthier lifestyle top millions of people's New Year's resolutions lists. Unfortunately, it's a lot easier to set a goal than it is to ac- tually achieve it, so it's important to have a game plan if you want to see results. Here are some sustainable tips to help you lose weight and feel great in 2017! Set Goals Mindfully Setting a goal to "lose weight" sounds great, but it is pretty vague. It's hard to achieve a goal without a specific plan or focus. Remember to think about your health beyond just the number on the scale. Whether it's deciding to train for a 5k race or choosing to reduce your sugar intake by half, getting specific and setting realistic goals helps you get a clear sense as to whether you were successful. Get Hydrated One simple way to cut back calories and sugar is to make water your drink of choice. Eliminate high-calorie beverages like juice and soda from your diet. Start the New Year off by setting a simple goal of drinking at least five 12-ounce glasses of water a day. Sustainable Meal Planning A sustainable diet is not about deprivation, it's about eating nutritious, enjoyable meals. For example, a Mediter- ranean diet, which focuses on fresh fruits and vegetables, whole grains, lean meats and healthy fats like olive oil; oen offers better nutrition, better flavors and better results than a fad diet. In fact, people who followed a Mediterranean diet lost 52 percent more weight than those with a standard low- fat diet says a study published in a peer reviewed journal. Over a period of two years, the Mediterranean diet group lost 9.7 pounds while the low fat diet group only lost 6.3 pounds. Make Exercise Fun Exercise is critical for a healthy body and mind. Whether it's taking the dog out for a daily walk, signing up for a dance class or committing to hitting the gym three to four times a week, find a workout routine you love and can commit to so you don't think of movement and exercise as a chore. Seek Support Even a well-balanced diet combined with exercise can use extra support. One great program that works in conjunc- tion with a Mediterranean diet is the M3 system by Modere, an innovative weight management system combining cred- ible products with real food and flexible lifestyle behaviors to help users detox. e plan includes a thermogenic fat-burning supplement taken in the morning, a protein-rich shake for lunch, and an evening fiber drink to help control dinner portions. ese statements have not been evaluated by the Food and Drug Administration. According to Modere, this product is not intended to diagnose, treat, cure or prevent any disease. "e lifestyle-based approach to diet- ing can mean better and more sustainable results than fads that require you to eat only from limited list of foods," says Greg Horn, formulator of Modere M3. e plan also requires you to make key changes that support health and weight management by letting you pick three of the five healthy lifestyle behavior options such as committing to walking 7,500 steps a day, cutting out fried foods and sugary drinks, or avoiding refined flour and white rice. To learn more about how M3 can help you this year, visit www. TakeM3.com. Make 2017 the year you stick to your resolution! GREAT TIPS TO GET IN SHAPE IN 2017 B Y S T A T E P O I N T C O N T R I B U T E D - F O T O L I A . C O M