Don't try to eat healthy and exercise spontaneously, it isn't going to happen.

Write down and plan exactly what you are going to eat and when and where you are going to exercise each day and stick to it - like you would any meeting, appointment or event you had planned.

Fitness TV has just the thing to get you started. Click here to download your Get Fit Weekly Planner.

Talking to people who have similar goals or are doing the same routines as you is a great way to stay motivated.

You can motivate each other by sharing your successes, failures and hints and tips you have discovered. You may even decide to have a competition, to see who can lose the most weight for example! It doesn't really matter as long as you feel that you aren't doing it alone.

To talk to other people just like you why not log into our forum and see who is saying what?

Charting your progress gives you the opportunity to see how much you've improved over time, how all of those seemingly insignificant little steps have added up to big things.

Get on that scale, weigh yourself, and write it down. Make a graph out of it, so you can see that little line going up and down. Now post it somewhere you'll see it frequently when you eat (like your fridge). The more that line goes down, the more satisfaction you'll get. Also chart your exercise.

Give yourself a gold star for every day that you exercise.

It doesn't need to be a literary piece of art just use a bunch of papers stapled together.

You can write it on your computer and print it out. You can start a blog online (most blog services are free). Just start writing about your experience. You can also add photos to your journal.

And if you create a digital journal, you can also add video clips.

Do your workout as soon as you possibly can.

You can't procrastinate when you've already finished your workout because you did it right after you woke up. This also sets the tone of your day, and reduces your appetite all day long. If you can't exercise immediately after you wake up, at least exercise as early as possible in the day. Get it over with, so you won't have to spend the rest of your day thinking "I need to work out" and feeling guilty about it.

Fitness TV has some great morning workouts to really wake you up.

Set yourself small goals first and then progress on to bigger goals.

You will feel great that you achieved your small goals and more confident to go and achieve your bigger ones.

Each step you achieve should be a celebration because it means you are just a little bit better than you were yesterday.

There will be days like this down the stretch.

Days where you really don't want to workout or exercise at all and that's fine so why not just do a mini version of your workout. If you just do the minimum, hey, at least you did something, and that's definitely better than not doing anything at all.

Chances are, though, you will find yourself doing more than the minimum, and maybe you'll even do the whole workout.

Photos are amazing.

They allow you to see the physical changes that take place during the course of your diet and exercise programme, changes that you simply cannot see when you look in the mirror every day.

Seeing your progress will keep you focused and motivated to continue with your new lifestyle even after you have hit your goals or targets.

Check the number of calories, fat grams, or sugar grams.

It'll give you a shock and suddenly you won't be so hungry.

Find a suitable alternative to satisfy yourself.

Joining a class is even better than joining a gym because, in addition to paying for that class and wanting to get your money's worth, you'll have a schedule to keep to.

From 7pm to 8pm, you're going to be in a dance class, martial arts lesson, yoga, or aerobics class because that's the only time when the class is on, and the instructor is expecting you to be there.

Plus, you'll end up making some friends in your class, so you'll look forward to going and socializing with your new friends while you get a workout.

Tell your family. Tell your friends. Start a website, and tell total strangers.

It's amazing how publicity can be motivating. Most of us don't like disappointing people, so there's something about knowing that people are expecting you to drop a few pounds that makes you want to reach that goal.

Seeing those numbers go down is one of the best ways of keeping you going

Even if you don't feel or look that much different just yet, it proves that what you're doing and all your hard work is paying off.

Target a date or event in 3-6 months from now that your friends or families will be present at where you can show off the new you.

Now you have a deadline. Now you have a reason to lose weight and look good.

The compliments you receive will be rewarding and motivate you to stay looking that good.