We asked three local fitness experts that question and seven others about exercise and nutrition.

Meet the experts

•Kelly Tolman, fitness manager at Idaho Athletic Club in Meridian. Learn more about Idaho Athletic Club programs at http://idahoathleticclub.com.

• Matt Henman, director of fitness at ParkCenter Gold's Gym in Boise. Learn more about Gold's Gym programs at www.goldsgym.com.

• Kate E. Gaughan, community wellness director for the Treasure Valley Family YMCA. Visit www.wellchieve.com to learn about the YMCA's WellChieve weight-loss program.

KATE GAUGHAN:

Take a look at your nutrition.

"The average person underestimates the amount of calories they take in - which leads to weight gain - anywhere from 20- 80 percent. That is huge," she said.

Gaughan also encourages clients to not view nutrition as a diet.

"We like to take a look at where you are now, what you are doing well and identify areas for potential improvement," she said.

KELLY TOLMAN:

Change your habits.

"The key to long-term success is to understand that you must commit to a lifestyle change. Create habits that support your fitness goals and are manageable in your current lifestyle," she said.

Some habits to get into:

• Physical activity six to seven days a week

• Eat at least every four to six hours

• Watch portion sizes

• Aim for at least six to seven hours of sleep

• Drink about 80 ounces of water each day

• Get up during commercial breaks when watching TV

• Read all food labels when grocery shopping

• Prepare foods ahead of time to avoid snacking on processed foods

MATT HENMAN:

Find ways to relieve stress in your life by getting outside and into the sunshine. Take more walks, enjoy more sunsets or sunrises and get off the couch.

"Studies show getting some sun increases your mood and your energy," Henman said.

Q: How do you get people moving who hate exercise?

KATE GAUGHAN:

"I believe you have to meet people on their terms," she said.

She reminds people that nutrition, exercise and support are vital for sustainable weight loss.

The good news: Nutrition is 60 to 80 percent of one's success in weight loss. "One pound is 3,500 calories; therefore, we must create an appropriate caloric deficit through nutrition for an individual to safely lose weight," she said.

KELLY TOLMAN:

Make it fun. "It is amazing how much easier it is for my clients to come in on nontraining days when they have FUN workouts," she said.

MATT HENMAN:

Take the kids to the park and play on the swings. "Think back to your childhood and some of the things you enjoyed the most that had you interacting and moving around," he said.

Make up fun games that involve anything but sitting down. Visit a park outside the city.

"Just getting out and walking around will help burn those calories and relieve stress," he said.

Q: Do you have any other suggestions to incorporate exercise into the day?

GAUGHAN:

Get a pedometer to see how much you're moving on a daily basis.

"After gauging your activity level for thee days, we recommend that clients then increase that amount - if possible by 2,000 additional steps a day," she said.

Walk 10,000 steps to maintain weight; 12,000 to 15,000 to lose weight. For inspiration, check out the free walking Web site, www.americaonthemove.org.

TOLMAN:

• Sit on an exercise ball instead of a chair.

• Pace at your desk.

• Bring elastic exercise bands and/or hand weights to do exercises during the day.

• Walk the stairs on breaks.

• Get a group of your co-workers together and make a pact to walk during your lunch break every day.

HENMAN:

• Ride your bike a few times a week.

• Exercise balls make a great chair, but only for limited bouts initially.

• Move your copy station across the office, or down the hall. "This is one I personally did and it definitely helps you not only interact with your staff and co-workers more but gets you on your feet and moving!" he said.

Q: A lot of us know what we shouldn't be eating. What is one thing you would recommend that people add to their plates in 2010?

GAUGHAN:

Eat more vegetables. "Most Americans have a highly processed diet, which includes foods that have been modified with preservatives, additives, chemicals, and excess salt and sugar," she said.

She said vegetables are "cleansing for the body" and have so many health benefits. Not to mention - they are low in calories so you may eat a higher volume of vegetables to fill you up.

TOLMAN:

Whole foods. "Real food without preservatives, additives, trans fat, etc. Think fruit, tons of vegetables, whole-wheat breads/tortillas/etc., oatmeal, brown rice, quinoa, beans, low-fat cheeses, low-sugar yogurts, lean meats and fish," she said.

HENMAN:

Fresh food. Stay away from the frozen quick meals. "You will save more money and get more nutrients in your diet. Many of the frozen foods are dense and high in calories," he said.

Shop the perimeter of the grocery stores and stay out of the frozen and refrigerated sections. Take time to enjoy cooking - buy a healthy cooking cookbook.

Q: What drink, other than water, do you recommend to people trying to lose weight?

GAUGHAN:

Dress your water in green tea. "It is deemed the weight-loss tea of China. It does have caffeine in it; however, my understanding of caffeine is that it actually - in moderation - can elevate our metabolism."

TOLMAN:

Crystal Light is great to add some flavor without extra calories.

Or try adding a cucumber, orange, lemon or lime slice to a pitcher for a nice fresh taste without extra calories.

"I also recommend meal-replacement shakes for people on the go that tend to skip meals. They are super convenient with a proper ratio of carbs to protein to fat with a moderate amount of calories," she said.

HENMAN:

The best is water. Try adding lemon, lime, orange and cucumber slices or mint leaves to add some flavor.

"I love the new Gatorade G2 - lower in calories but still has some natural sugars in it," he said. "I highly recommend the Emergen-C packets for spicing things up."

Q: What's the main reason that people get off track when they're trying to get healthy?

GAUGHAN:

The all-or-nothing cycle. "We need to be mindful of it and ourselves to break the cycle," she said.

"Weight loss isn't easy, and it usually brings up much more for us than eating carrots and getting to the treadmill. That's why I recommend clients set themselves up for success by being ready to make a long-term commitment. Most people didn't gain the weight overnight. How can we expect to lose it in a short time?"

TOLMAN:

The two most common reasons: not seeing results soon enough or the "all-or- nothing" syndrome.

"To ensure you are consistently seeing results, your exercise plan needs to be constantly changing. Once your body adapts to a routine of exercises, your body quickly plateaus to conserve energy. Every other week you should change your plan drastically," she said.

HENMAN:

Create small goals or accomplishments. Focus on one day at a time.

"Always plan for tomorrow ... one day without planning, and you will deviate," he said.

Have someone you respect who is not a friend or family member hold you accountable to your weekly goals.

Q: If you're trying to lose weight, which is more important to focus on first: diet or exercise? Or should you do both simultaneously?

GAUGHAN:

It depends on the individual.

Work with a fitness professional who is willing to listen to you and your needs, wants and interests.

"Now if I were to speak generically, I would recommend making adjustment to one's nutrition first. Nutrition is 60 to 80 percent of one's weight-loss success. Nutrition is also the one thing that we redo repeatedly throughout the day to recreate ourselves."

TOLMAN:

Remember: Up to 80 percent of weight loss is in the hands of nutrition.

"If you want to lose weight, you have to be in a caloric deficit, bottom line," she said.

HENMAN:

Both - just start off slow and know your limits.

Don't start your training where you left off in high school, or you're likely to over-train.

Eliminate small things from your diet that are unhealthy, including salad dressings, mayonnaise and higher-calorie additions.

Q: How soon should people making lifestyle changes expect to see results?

GAUGHAN:

It depends on the individual. Safe and appropriate weight loss can range anywhere from one-half to 2 pounds a week.

"The general philosophy is the larger the individual, the faster they may lose weight, as they weigh more, have more muscle mass in general and, therefore, their metabolism is generally higher," she said.

That's why wives who are trying to lose weight along with their husbands sometimes get frustrated.

"Generally, the husbands have more weight to lose, as they tend to weigh more," she said.

TOLMAN:

Two to three weeks.

HENMAN:

As far as weight loss goes, 1 to 2 pounds a week is great.

"It took a lifestyle of bad eating habits to get up to 300 pounds, but it took me about 6 months to lose over 80 pounds," he said.

"I have kept that weight off for over eight years. It's the small things and consistent good habits that make the big changes."