Charlyn Fargo, Contributor

Beware of processed foods like sausages. - Ricardo Makyn/Staff Photographer

Statistics say the majority of us will make a New Year's resolution to lose weight. With that in mind, I'm sharing my list of top things to do to make that resolution come true.

1. Count calories. There are so many diets out there - low-fat, low-carb, high-protein. What matters are the calories. If you eat fewer calories than you need, it's guaranteed you'll lose weight. I have a T-shirt that says it all: "It's the calories, stupid."

2. Watch your portions. Split your entrée, take it home or leave half there. It's a given that most restaurants give us way more food than we need. And the older we are, the less food we need. Our metabolism just isn't quite what it used to be.

3. Make small changes. Like your spending, it's the small things that add up. If you have a chocolate craving, eat a smaller piece. If you have to have a chocolate chip cookie, just have one. Take three days and write down everything that you eat. Be honest. It will help you find your trouble spots.

4. Exercise. A new study finds that even when the scale refuses to budge, people who engage in moderate regular exercise can still improve their cardiovascular health. And eventually, the scale - and inches lost - will catch up. Exercise makes you feel better and it reminds you to eat less.

5. Don't give up. This isn't something you do today and quit tomorrow. It's a lifestyle of healthy eating - whole grains, fruits and veggies, lean meats and lean dairy. No magic green tea, no magic pill, just a lifestyle of healthy eating habits. Remember it didn't go on overnight, and the weight won't come off overnight.

Processed meats

Q: Exactly which foods are included in the 'processed meat' category that we are now advised to avoid? Are any processed meats safe to eat?

A: Processed meats include bacon, sausage, ham, hot dogs and lunchmeats such as bologna and salami. Frequent consumption of these meats is linked to greater risk of colorectal cancer (and perhaps other cancers as well).

In fact, a recently released international report points to an estimated 12 per cent increase in colorectal cancer risk for every ounce of processed meat eaten each day (roughly equivalent to one slice of lunchmeat) occasionally enjoying a serving or two is not taboo, for those who have been eating these meatsregularly, it's worth rethinkingold habits.

Cancer risk could be related to the nitrites that are often added to maintain colour and prevent bacterial contamination. Once eaten, these nitrites can be converted within our bodies to nitrosamines, compounds found to cause cancer. And processed meats frequently contain high levels of salt and many are smoked as well; both of these processes might increase cancer risk.

In the United States, reduced-fat processed meats made with chicken and turkey and, more recently, nitrate-free processed meats are becoming more common. However, until we know more conclusively where the risks from processed meats arise, you are best advised to avoid frequent use of these products as well.