If today is the first day of your weight loss plan, tip of the day: don't go running to the gym yet, don't throw out all of your junk food, and avoid buying the most expensive training and fitness gear for now. This sounds like strange advice, but think about it. Buying a gym membership doesn't mean you'll use it. Throwing out all of your junk food doesn't mean you'll automatically start eating better. And the most expensive training and fitness gear? It isn't any more special than your body.

Before you get started you need a plan, one that's going to set you up for success and one that gives you clear goals to follow. Saying "I want to lose weight" is an outcome, not a goal. It doesn't cover HOW you're going to lose weight. Saying "I'm going to go to the gym to lose weight" is better, but with no set schedule, you'll likely stop going.

TODAY'S GOAL: Take 10 minutes to sit down and think through your weight loss plan just for this week. First pick one goal, then think through and visualize the details of how to achieve it. For example, if you want to go to the gym, ask yourself when you can go, how long you'll go for, and what will you do when you're there? Then schedule the time in and stick to what you planned. (AH)

Implementing even small everyday diet and exercise changes can lead to a long-term difference. When it comes to exercise, "the simple message is to stay active". Focus on building activity into your daily routine, whether it's going to the gym, walking several extra blocks rather than driving, or taking the stairs instead of the elevator. Be careful of the common mistake of celebrating your new exercise routine with larger meals. "Don't overestimate how many calories you burn with exercise and reward yourself by eating just as many--or more".