Reasonable goals can help you lose weight for good

If you began addressing a weight issue on Jan. 1, two weeks have now passed. By lowering your daily calories and increasing your activity levels, there's good chance you've lost weight, even if it's less than you'd hoped. Don't give up, just keep weight-loss expectations reasonable.

When I stepped on a scale back in 2005 and realized I needed to lose at least 150 pounds, I calculated that if I lost one pound a week it would take me three years to shed the weight. Ugh! That seemed so far off, and I considered throwing in the towel.

My next thought gave me hope: If I could lose an average of 1½ pounds a week, it would take less than two years to reach my goal. I hung on to my towel and made that my goal.

I accepted that from week to week my weight loss would vary; I'd eat too many calories, my activity levels would drop or I'd plateau (stop losing weight for what seems like no determinable reason). During the almost two years it took me to lose 150 pounds, there were weeks where I lost as little as 0.2 pounds, a few where I gained a little, along with some where I lost almost three. Understanding my loss as an "average" let me relax about not hitting that number perfectly every week.

Weight-loss myths didn't sidetrack me either, Maybe you've heard that calories consumed after 8 p.m. will turn to fat as you sleep. That's completely false. Total daily calorie consumption determines whether or not you lose weight, not when you consume those calories.

I also believe artificial sweetener helped me lose weight. Statistically, as artificial sweetener consumption went up in America, so did body weight. But does that mean artificial sweetener makes us fat? No, and here's why.

One tablespoon sugar delivers 49 calories. Cut out 2 tablespoons a day, change nothing else and, theoretically, you could lose 10 pounds a year. However, ordering a diet soft drink and then getting cheese on your turkey burger increases the meal's calorie count. Cut sugar calories with an artificial sweetener (and leave the burger as-is) is, simply, a weight-loss tool.

And not all sugar is bad. Added sugar adds calories, sure. Take a look at the nutrition label on fruit juice (not fruit drink). Scan down to "sugars." There it is, numerous sugar grams. It's not added sugar (sucrose) though, it's natural fruit sugar (fructose). One cup of orange juice delivers 112 calories, 75 percent from the natural fruit sugar. You're even better off eating an orange, which delivers 69 calories and 10 times the dietary fiber than 5-ounces of orange juice.

By setting reasonable goals, pushing dietary myths aside, knowing that calories do count, and understanding the difference between natural and added sugars, you can reach your goal. You can do this.

Try this recipe: I created my applesauce meatloaf at least 15 years ago. The applesauce retains moisture, making up for the lack of fat in the lean ground beef. Over the years it's received rave reviews. I'm betting you'll get raves too when you make it.

Applesauce Meatloaf

1½ cups unsweetened, unflavored applesauce

1 large egg

2 large egg whites

1½ pounds 95-percent lean ground beef

2 tablespoons minced onion

1 teaspoon salt

½ teaspoon fresh ground black pepper

½ teaspoon ground allspice

¾ cup quick or old-fashioned oatmeal

Glaze

½ cup light brown sugar

¼ teaspoon ground cloves

2 tablespoons hot water

Place a wire mesh strainer in a bowl deep enough to keep the bottom of the strainer from touching the bottom of the bowl; add applesauce and set aside.

Place an oven rack in the middle position and heat the oven to 350 degrees.

In a small bowl, whisk together egg and egg whites until combined. Set aside.

To a large mixing bowl, add ground beef, egg mixture, onion, salt, pepper, allspice, oatmeal and 1 cup drained applesauce. Use a dinner fork (this will keep the meat from compressing too much) to combine well. Pat mixture in to a 9-by-5-by-3-inch loaf pan.

For the glaze: In a small bowl, stir together the brown sugar, cloves and water; brush over the top of the meatloaf and bake 90 minutes or until meatloaf reaches an internal temperature of 160 degrees. Remove from oven and let rest 10 minutes before slicing.

Serves eight.

LeanTip: Leftover meatloaf can be wrapped in plastic wrap and refrigerated. A thin slice of cold meatloaf makes an excellent lunch sandwich, as long as you're using fat-free or reduced-fat mayo.

Nutrition values per serving: 208 calories (23.7 percent from fat), 5.5 g fat (2 g saturated), 19.6 g carbohydrates, 1.3 g fiber, 20.9 g protein, 44 mg cholesterol, 381 mg sodium.