By this time of year, some of your New Year’s resolutions may still be going strong, but some may need a boost, especially if you have resolved to improve your body with proper diet and exercise, especially with Spring Break around the corner.

Thankfully, expert help is here on campus. Dr. Deborah Gibson, a professor in Health and Human Performance, and Lori Littleton, professor of nutrition in Family and Consumer Sciences, present some basics on the exercise and dieting processes and offer tips on how you can achieve the best results from this often difficult lifestyle change.

Littleton says that in order to lose weight at a healthy pace, you need to either cut 500 calories per day from your diet or burn that same amount daily by exercising. In a week’s time, this will result in a loss of one pound, assuming that you are burning all the other calories you consume daily for energy.

Dr. Gibson says that at the very least, 30 minutes of exercise needs to be included in your daily activities. Walking briskly for 30 minutes burns about 250 calories or more, so then you would only have to cut another 250 calories from your daily intake. The amount of calories you burn will depend on the amount of time you spend exercising and the intensity of your workout. Gibson says that strength training is important because it increases muscle mass, which will burn more calories than cardiovascular training alone.

If you simply want to maintain your current weight, Littleton recommends eating healthy foods from all food groups (meat/protein, fruits and vegetables, milk and dairy products, cereals and breads) while cutting down on greasy, sweet, salty or overly fatty foods. You also should follow a simple exercise routine to burn some calories and don’t take in more calories than you use for energy or are not able to burn by exercising. Remember: Everything in moderation. Weight gain occurs when you take in more calories than you burn.

“Fat cells become fuller and fuller as you gain weight, and when they can no longer hold any more fat, they multiply, but when you lose weight, fat cells can only become smaller. The number of fat cells in your body will never decrease,” Littleton says.

Some common mistakes that people make when starting a new nutrition program or exercise program include having high expectations about how much weight they can lose in a short amount of time and jumping into something too strenuous in the beginning of the routine, Gibson says. They may acquire sore muscles and quit exercising altogether. Gradually intensifying your workout over time and also having close friends to support you in your efforts will help you stick to your plan, she says.

But Littleton advises you not to deprive yourself of cravings while on a new diet. You may have that ice cream if you want, but not every day. If you deprive yourself, you’re more likely to splurge and give up. She suggests substituting more nutritious foods for common unhealthy foods you may already eat with your meal, like carrot sticks instead of fattening potato chips, if you just want something crunchy to munch on and something that won’t mess up your diet. Littleton also advises drinking a glass of water before a meal so you feel fuller and less likely to overeat. Cutting back on the amount of food you eat at each meal is one simple change you can start making in your diet. Use a smaller plate when eating and have only one plate of food at each meal, trying not to eat several servings. You may also be tempted by several advertisements for diet pills on television these days. But Littleton says that losing weight naturally, with proper nutrition and moderate exercise, is healthier for you. “Those pills may help you lose weight, but will probably not help you keep it off. The side effects of most diet pills can be dangerous as well,” Littleton says.

Gibson says that the best time to exercise depends on the time that you want to do it, and the best exercise is what you most likely will continue to do on a regular basis. She also advises to not lose more than two pounds per week because gradual changes in weight are easier to maintain over time, and a healthy caloric intake for your daily energy requirements will probably be about 1,200 calories per day.

When exercising, make sure to keep your body hydrated and watch out for extreme temperatures when exercising outside. By following a healthy diet and exercise plan, you will be on your way to building and maintaining a better body.