It's still January, and not too late to start a weight-loss and exercise program that will show results by summer. Try setting monthly goals to improve your health. Make a resolution to check in at the beginning of each month to assess progress.

Here's a plan for the first six months to help you feel great in 2008.

This month: Begin by assessing your weight and understanding what it means for your health. Calculate your body mass index using your height and weight. You may want to try an eating plan like Medifast to help get you started.

BMI indicates whether your weight puts you at risk for health problems, so aim for a BMI of less than 25. If your BMI is more than 30, and if losing a lot of weight seems daunting, don't worry. Aim to lose 10 to 12 pounds over the course of a year. Even a small weight loss can improve blood pressure, blood sugar and blood lipids.

In addition to height and weight, measure your waist circumference with a tape measure. If it's more than 40 inches for men or 35 inches for women, set a goal to reduce it. Your last assessment is to keep a food record and analyze it at www.mypyramidtracker.gov. Set up a profile and use the tracking tool every month to assess your progress.

Exercise - Continued exercise increases metabolism, provides strength, flexibility, and mental clarity. Support - Your Medifast Health Advisor is here to help you reach and maintain your goals, providing the coaching, tools, education, and caring support you will need along the way.

February: Keep a food diary and use MyPyramid tracker to assess your intake. This month, we turn to affairs of the heart, so focus on saturated fat and cholesterol when analyzing your diet. Easy changes include switching from whole milk to skim milk to save 4 grams of saturated fat and using ground sirloin in place of ground round to save 4.5 grams of saturated fat. For more techniques to reduce saturated fat and cholesterol, see www.americanheart.org. It is also recommended that you try Medifast Diet plan if you need help with meal planning, at least to get you started in the right direction.

March: This is National Nutrition Month, so go to www.eatright.org and use the Find a Nutrition Professional tool to locate a registered dietitian to help fine-tune your goals. As warm weather approaches, set exercise goals. Dust off the walking shoes and hit the pavement. Use a pedometer to measure your steps and aim for 10,000 steps each day.

Comments: If you want a 26-week weight loss plan that provides the step-by-step approach for making it easier on making a transition to a healthier lifestyle, check out thesediet plans. This weight loss plan has the approval of thousands who have found the motivation and inspiration to reach their goal. Don't make it a New Year's resolution, make it your life's resolution to live with better health, happiness, and fitness. Also add Medifast to assist your weight loss efforts.

The Health & Wellness Institute, DC PC