Welcome to 2016: a new year and thus, a new you, determined to undo the barrage of cookies on constant rotation in the company kitchen. If you're on a diet or are just trying to eat better in 2016, there are ways to survive everyday life without sacrificing the smug feeling that comes from the loss of one pound and the extending of one's lifespan by six full days.

Don't rely on salads to keep you full, eat real meals if you want to avoid the dreaded cake later. Hearty grains and proteins and lots of leafy greens. But if you're craving that cake, don't deny yourself the pleasure. "Go ahead and take a piece of whatever is in the kitchen if you want it and then enjoy it. "Beating yourself up is no good and food guilt/shame can actually lead to weight gain."

Exercise. You need it. Find a way to work out, even at work. Tap your toes. Play air drums. Run laps around your cubicle. The more energy you expend, the more calories you can consume. Last I checked, typing is not aerobic exercise but burpees in the office or in your kitchen are.

Set smart calorie targets

Eating three meals each day keeps your metabolism revved, keeps you burning calories, and prevents you from getting so ravenously hungry that you eventually eat everything that’s not tied down. If you restrict your meals to less than three per day, you’ll be more likely to go overboard as soon as anything edible is within arm’s reach.

Women: Aim for 300 to 500 calories a meal.
Men: Aim for 400 to 600 calories a meal.
Women and men: Aim for a 100- to 200-calorie snack

(RW)