Instead of wallowing in their workplaces in regret by eating too much and exercising less and less, people can do something to gain back their health and ideal weight. But instead of listing down overwhelming resolutions like not eating chocolate or running a kilometer a day, they can take that important first step and make a promise to embrace a healthier, more active lifestyle this 2010.

Knowing that they owe it to themselves is motivation enough, plus the simple act of setting one's mind to it and breaking it down into achievable goals make the journey of losing weight easier and less daunting.

Nutrition and fitness experts agree that careful planning and realistic goal setting are keys to shedding off those extra pounds.

One can start by being more active. Jim Saret, fitness expert, suggests that exercise should be the main event of one's day. Focusing on making small, incremental improvements daily is easier to do than taking on a huge workout that cannot be sustained for a longer period of time.

Keeping in shape doesn't necessarily mean enrolling in a gym or hiring a personal fitness trainer. One can try simple exercises at home like brisk walking, modified sit-ups or push-ups. Exercise keeps the mind off hunger, boosts energy, burns calories and keeps one healthy. Setting aside time for exercise, and making it sacred and part of one’s daily routine, can help keep weight gain from becoming unmanageable by taking just 15 to 30 minutes and scheduling it at the same time each day.

One’s physical activities will work best if accompanied with healthy eating. “What’s important is you don’t deprive yourself but remember to keep things in moderation,” says nutritionist-dietitian Virgith Buena. The rule of thumb: Think lean, green and grain. Choose meat, fish and dairy products that are lower in fat. Turn meats into side dishes and fill up the plate with more vegetables and fruits instead. Go for the wholemeal breads instead of the regular white ones; brown rice instead of white. Make sure that each food group is represented on the plate so that a person will get enough of the essential nutrients and the right amount of calories. One should make a conscious effort to include at least five servings of fruits and vegetables daily. Up to two to three servings of meat and other proteins a day is ideal. The same goes for milk and milk products.

Finally, finding the right ally is also very important. The weight-loss journey will be a lot easier if one has a partner that will see he or she through the struggle to lose weight, support, and reward the person as he or she takes the first step towards a healthier lifestyle.