Tips to achieve your ideal body in 2010

Corey Simpson, personal trainer at the Tampa Fight Factory gym, offers these suggestions:

1. Have a plan in order: "Nutrition, resistance training and cardiovascular. There has to be a plan to get you to your goal."

2. Be consistent and accountable: "You can't get results if you come for a month and miss two weeks, because you have to start back over."

3. Add nutrition into the whole factor: "That has to be a big part of your goal, whether it's gaining muscle, or losing weight or body fat."

4. Get the right knowledge: "You need the proper information and to know the program that is going to help you achieve your fitness goals."

5. Start with achievable goals: "I like to call it the weekly, monthly and three-month goals. Start with the simple goal of making it through this week and only eating bad once."

Nutrition Advice from Michelle Stracke, registered dietician and weight management program coordinator at St. Joseph's Hospital

What are the most common mistakes people make when starting a diet on Jan. 1?

Making too many changes at once, focusing on the short term, choosing an eating plan that is too restrictive and doesn't meet nutrient needs, not making their own health a priority, setting up for failure by making unrealistic goals.

Should you focus on dieting and losing weight or eating healthy to create your ideal body?

If the goal is to lose weight, there has to be a calorie deficit, but you want to make sure that you are meeting your nutrient needs at the same time. According to the Dietary Guidelines for Americans, a healthy eating plan is one that emphasizes fruits, vegetables, whole grains and fat-free/low-fat milk products; includes lean meats, beans, poultry, fish, eggs and nuts; and is low in saturated fats, trans fats, cholesterol, salt and added sugars. The challenge is sticking with a reduced-calorie plan and feeling satisfied.

How do you feel about dietary productions, such as those found in the frozen food section?

For people who have difficulty with self selection and or portion control, meal replacements (liquid meals, calorie-controlled packaged meals) represent a successful weight-loss strategy when used in conjunction with a comprehensive weight-loss program focusing on behavior change and physical activity. Not all meal replacements are created equal. Check calories, fat and sodium.

Should people eat fewer times a day or in smaller portions?

It's your choice. There are no hard or fast rules. Many people do better with eating smaller, more frequent meals. It is best to plan for at least three mealtimes per day. Eating one large meal in the evening is not recommended. It is important to remember that if you take in more calories than you need whether from fruit, fish or ice cream, for example, weight gain can result. A lot of my patients prefer to eat three meals and two to three snacks per day and others stick with only three. Do what works best for you.

How important is exercise to complement any diet?

Physical activity is important for everyone, whether you are trying to enhance weight loss, prevent weight gain or improve your overall health and fitness.