New year. New you?

Remember last year when you said you'd lose the 30 pounds you've gained since college and how you'd keep better organized so you could always find your car keys and remember where you put your mail?

You tried -- for a few weeks -- and failed.

But New Year's Day 2004 is just around the corner. It's time to make those resolutions, but this time could be different.

So what could keep you on the right track when it comes to resolutions?

One of the biggest factors of success when making New Year's resolutions is to set realistic goals, experts say. Whether you're talking about reorganizing your closet or losing weight, the key is setting small goals you can meet and then taking action.

Plenty of people set their minds on fitness and exercise as a New Year's resolution, often setting impossible goals for weight loss. So that when people don't meet their goals, "they get frustrated and just give up," said Amy Sutherlin, a personal trainer and group exercise coordinator at Universal Health and Fitness Center.

Sutherlin said people have to realize that if they have 10 or 15 pounds to lose, it won't happen overnight. Pace yourself. If you do too much too soon you'll get burned out or injured.

"We see people in here every day working out or five times a week for two or three weeks and then they don't come back," Sutherlin said.

Making your goals more concrete and achievable can make you more successful, said Debbie Leoni, manager of fitness and wellness for Southeast Missouri Hospital and Main Street Fitness. "Make them realistic and things you can live with. Don't say you won't eat another piece of candy or 'I'll never have another piece of pizza' because then you'll fail and feel bad."

Give yourself a timeline for reaching your goal. Creating a contract with yourself outlining your goal and maybe even detailing rewards is also a good motivator, Sutherlin said.

Here's a list of the more popular resolutions Americans make each year and some advice on how to achieve them.

Lose weight. Since America is plagued by obesity, it makes sense that weight loss always tops our New Year's resolution lists. But making sure you set reasonable goals and pace your progress are important factors in whether or not you'll be successful.

Eating properly, watching calorie intake and portions are factors in helping you lose weight, said Sutherlin. The goal is to lose no more than two pounds a week, and that's if you're excessively overweight.

If you have 30 pounds to lose, break it into smaller increments -- maybe five pounds at a time. If you don't, that large amount could just as easily be a demotivator, Sutherlin said. "You'll think 'why bother?' and get into that mindset and won't be successful."

And don't check the scale too often. There's some controversy about how often to weigh, Sutherlin said. She suggests making it part of your once-a-week routine to weigh at the same time each week in the same sort of situation. Don't weigh after you've eaten or after you've exercised though.

Exercise more. The federal government's recommendations on how much exercise you really need recently changed from just 30 minutes a day to an hour a day. Studies show that regular exercise can help beat cancer, diabetes, heart disease, and help lower blood pressure and cholesterol. So where should you start?

If you haven't been exercising regularly and plan to start, talk to your doctor first. Then go see a certified trainer who can help you set up an exercise plan to fit your goals and lifestyle.

Ten minutes at a time three times a day is a good place to begin, said Leoni. "That's really enough to get going."

The easiest way to get started is to wear a pedometer, Leoni said. If you start with a baseline number of steps, then set a goal to add more, maybe by 500 more steps a day.

If you're already exercising, Sutherlin says adhere to the 10 percent rule. If you're comfortable with your current workout, then bump up the intensity by 10 percent every week or so.

She also suggests getting a workout buddy and talking to friends who have active lives to see what sorts of activities they enjoy.

Get out of debt. Nearly half of Americans are struggling with excessive spending. A survey by Myvesta, a nonprofit organization aimed at helping people get out of debt, found that 51.8 percent of the people are struggling to stop excessive spending.

"Many people assume that it's normal to be unable to control their money," said Steve Rhode, Myvesta president.

Get organized. Can't find your car keys? What about that receipt for the gift you need to exchange? Organizing your household and important documents isn't an unreasonable goal but remember to stick with a system that makes sense for you.

Ann Swanson of Clean Up Your Act professional organizing says it's OK to throw away out-of-date or worn-out items like broken porcelain figurines and old catalogs. Handle mail and papers only once. "Put the bills in one place and establish a routine for paying them," she said. Develop a system for filing important papers and store them appropriately.

She also says to start on small, manageable projects like cleaning out a draw or cabinet to give yourself a sense of accomplishment.

Quit smoking or drinking. You can't decide on Dec. 31 that you'll quit smoking tomorrow and expect to be successful, said Leoni.

There are countless methods available to help people quit smoking but every package says the likelihood of your success depends on your desire to quit. "You have to want to stop smoking just a little more than you want to smoke," she said.

Volunteer; help others. The easiest way to start volunteering is to call and find yourself a job. The Intergenerational volunteer center, funded by the Area Wide United Way, can give you a list of job opportunities. Call 335-7555 for information.

"They ask you a few questions about what you're interested in and what type of organization you'd like to work with and when you're available," said Nancy Jernigan, United Way director.

With so many nonprofit agencies in the community, there are plenty of jobs available. "Some only call when there are special events so there's a real variety," in the work, Jernigan said.

"We want to encourage volunteering in any way possible," she said. "It needs to be very accessible. ... You can find the right volunteer to do anything."

ljohnston@semissourian.com

335-6611, extension 126