If you're one of the many people resolving to improve eating habits and fitness levels and drop a few pounds after the Christmas break, here are some numbers you should bear in mind.  _____________________________________ 1 – Focus on one goal. Weigh yourself and figure out how much you truly want to lose. Write this down, and give yourself a realistic time frame to achieve it. One to two pounds a week is a good starting point. The more slow and steady your weight loss is, the better chance you have of keeping it off. 2 – Drink two litres of water every day. The signals your body uses to tell you you’re hungry are very similar to those used to tell you you’re thirsty. Fill up on water to avoid overeating during the day, as well as to allow your body to flush out toxins. 3 – You need your three square meals a day. Skipping any does you no favours whatsoever. Your metabolism slows down and your body goes into calorie conservation mode, the exact opposite of what you’re looking for. Eat a healthy breakfast, a filling lunch and a light dinner every day, and don’t forget the healthy snacks in between either. 4 – Vegetables are your friend when dieting, and you should aim to have at least four different types every day. Replace fruit-based smoothies and juices which are often very high in sugar with vegetable juices for a great start to the day. Bump up lunch and dinner with lots of leafy greens instead of excess carbs. 5 – Add five thousand steps to your daily routine. This may sound like a lot but anyone who has used a pedometer will know it's really not. Most people take that many steps daily anyway, you just need to double up on yours to feel almost immediate effects on both your weight and measurable fitness levels. 6 – Any diet and fitness plan should operate six days on, one day off. Give yourself one day a week where you can indulge in a takeaway, a glass of wine or two or a slice of cake – whatever your vice may be. Total denial can leave you miserable, so give yourself a break and take small rewards for your efforts. 7 – Your body needs seven hours sleep a night to rest and repair. A good night’s sleep means you’re less likely to feel yourself reaching for a sugary fix during the day, and it also means you’re better able to take on your fitness challenges. A good workout will help you sleep better anyway, so it all goes hand in hand. Good luck!