As a trainer, I often hear about aspirations to lose weight, and a lot of it. When I hear how much individuals want to lose in such a short time I am surprised, it's tragic really, because in order to reach this effect there has to be a considerable amount of effort. And the reality is there are few who realize how much.

This is what is unrealistic; 10 pounds in one month.

What's wrong with this, you ask? If you want to lose this much weight you have to undertake a major lifestyle change. And even then, the American College of Sports Medicine recommends 2 pounds a week at most. I personally have never seen anyone do more than this consistently. So, 8 pounds in one month is more achievable than 10.

Two scenarios: If you are doing nothing, then move to five or six days of exercise plus a diet shift. Both say you're going to eat less, it might not happen.

If you currently do three days a week of exercise, up it to six plus an overhaul of your diet - no coke, no wine, no chocolate, no bread.

You can't state it and wish it without doing anything about it. You have to make some changes, and granted, some changes are easier than others. For instance, getting some exercise is probably easier to do than modifying your diet. To change your diet you have to go through physical changes as well. For instance, you have to: Go grocery shopping.

Carry protein and fruit bars in your briefcase, desk, and glove compartment for a midday snack. (I recommend the fruit and nut bars from Lara Bar.)

Carry a case of water bottles in your car.

Order salads, even the high calorie ones. All that chomping will keep you from grazing on less than ideal alternatives.

Eat more protein. At breakfast order the omelet instead of the cakes. Ask for 'no toast' and eat the potatoes, or vice versa.

Go to a different restaurant.

Alter the menu. Say 'no rice, add black beans' or 'no rice, add veggies'.

Ask yourself, "How important is it for me to lose weight?" If there is nothing more important than that, put everything aside and get to work.

If you like to dabble in a little of this and a little of that, and you like your life, then set a realistic and achievable goal of 2 to 4 pounds per month.

Remember, this is not an easy feat either. You have to be on top of your game in order to do this too. Think offense, not defense.

Here, you can have occasional chocolate, occasional wine, and fast food once a week. You see what I'm getting at?

The reason I tell you this is because I want to help save time and disappointment. If you want it, you gotta go for it!

Change is hard. Once you do though, it feels pretty good.

Annette Herrick may be contacted at annette@fitnessforvitality.com