 I am welcome to Sitrep, Army News that affects you. We've made it through one more holiday season, that long-tempting food fest designed to make us gain weight. Now, if you picked up a few pesky pounds during the holidays, and have made it your New Year's resolution to get back on track, remember, it's not just about dropping the weight, but losing it in a safe, healthy manner that will keep it off. So here's a few staying slim rules. Start your metabolism for the day. Get up and add it 15 to 30 minutes earlier and do some exercise. Early morning workouts strengthen your resolve for the day and they rev up your metabolism. Remember, energy creates energy, physically and mentally. Even if your PT sessions are later in the day, don't neglect that morning pump up. Be thrifty with your calorie spending. With our early mornings, we can often neglect breakfast, but like our parents told us, it's the most important meal of the day. It helps you feel full and keeps you from snacking later on. Don't give up everything. Eat what you love in moderation to stave off those cravings that will get you in trouble later. And avoid foodorexia. No starving all day, just a pig out at night. Eat lean protein and non-starchy vegetables throughout the day. It'll prevent your blood sugar from dipping in spiking and keep you full and plus, the protein veggie combo even gives you extra calories to spare on your favorite splurges. Say no and mean it. Empower your willpower. Every time you say no, it can strengthen your resolve for next time. And remember, nothing tastes as good as healthy and fit feels. Keep healthy snacks readily available. Fresh dried fruit in a bowl, fruits and nuts in snack packs, veggies and fruits cut up in the fridge, packs of tuna, salmon, yogurt, cheese sticks. Many times snacking is about with that quick to grab at first sight. Keep these healthy snacks on hand in sight easy to just grab and go. And just like your old first sergeant said, drink water. Oftentimes a mistake thirsts for hunger. And if you just have to have it, we'll practice that three bite rule. Take enough for three small bites, that amazing first taste, a satisfying middle, and then a lingering third bite and savor each one. All the bites after that will just taste the same and add calories. The military has lots of resources at your disposal. Nutrition classes and counseling are available to soldiers and their beneficiaries. To schedule an appointment, use Tricare Online at www.tricareonline.com. And our base gyms also often offer free or low cost personal trainers. For extra help, check your local gym for those details. And if you don't need professional help, well, the best way can often be just grabbing a friend or a loved one that shares your fitness goals. Together you can support and help each other work your way towards that healthier you. If you have questions or topic ideas for Sitrep, let us know on Facebook and Twitter. Sergeant Martin, signing off.