Updated March 08, 2014.

In this article we do it for you; resolutions in a kit bag for the choosing. Some are broad, some are more defined. Choose all of them if you think you can -- and see what you can achieve.

Choose a Sensible Diet and Nutrition Plan and Stick to It. No Fads!

How to eat well is not difficult. Eat mostly plants -- fruit and veg, whole grains, nuts, beans and seeds -- plus some low-fat protein of your choice.

Don't overeat and avoid too much packaged and processed food. That's it, there are no secrets, you just have to do it. Ultimately, it should not be a way of eating for life.

If you overeat or drink in any period, fast (no eating) for one or two meals each week to compensate.

Eat Mostly Fresh Food and Less Processed Food

Bodybuilders call this "eating clean," and it means emphasizing fresh produce, low-fat meats and dairy (or vegetarian equivalents), and avoiding packaged foods high in salt, sugars and fat plus additives and preservatives. If you do this, you will also see a useful fall in your supermarket budget if you choose wisely. It also means going easy on the fast foods and take-aways.

Exercise 5 Days a Week

Getting fit involves two essential elements: Lean weight and muscular and heart and lung fitness. For this you need to do exercise, which differs from general physical activity in that exercise is generally an organized process and not random movement -- unless you have a very physically demanding job of course.

Non-exercise physical activity is also very important (see below).

Do Cardio and Lift Weights

For top of the line fitness, combine aerobic conditioning (cardio) with some form of resistance or weight training. Doing weight training as you lose weight will go some way toward maintaining muscle while you lose fat, which is the best outcome. Cardio will burn more fat than static weight lifting, so do both for best effect.

Aim for at least five sessions of exercise each week. Two can be weights sessions and three dedicated continuous or interval fast walking, running, cycling, swimming or similar. Each session should be of around 40-60 minutes at moderate intensity where you elevate your heart rate to around 70% of maximum.

Increase Your Incidental Movement at Home and Work

General movement energy expenditure is called 'non-exercise activity thermogenesis' or NEAT. This is the activity you do when you are not formally exercising. It can make a real difference to daily energy expenditure and calorie balance. Do more NEAT like gardening, housework, walking kids to school or shops, and try to move more at work if you have a sitting job.

Reduce Your Screen Time

You need to sit less. The health hazards or prolonged sitting are being gradually documented: heart disease, diabetes and metabolic syndromes all caused by excessive sitting. It's not what the body was designed for. Excessive sitting can negate some of your better exercise efforts if you get the proportions wrong. Sit less, move more in your leisure hours, and even at work if you can manage it.

Get Sufficient Sleep

Insufficient sleep dysregulates hormones and subsequently metabolism and makes it difficult for you to follow the critical resolutions above. Sleep is another fitness fundamental and you must accommodate it.

Aim for Realistic Fitness Goals and Progress Slowly

Don't overshoot with your goals. A sure way to get discouraged is to aim high and perform low. You need to nominate achievable goals and then upgrade your goals in progressive steps. This gives you a sense of achievement and encouragement. Depending on your base, you may need 6 months of exercise to develop a good, testable fitness level. Don't work too hard with high-intensity or high-volume programs to begin with. The secret is to use progressive programs as you get fitter.

Set Achievable Body Weight Goals

Same as above; 1-2 pounds/week weight loss is about right. If you do weights and hold on to or increase muscle, you may find your weight loss is not as rapid as you expect and may even stall. Take more notice of waist and hip, arm and leg measurements than measurement scale weights. 

Be Determined to be Successful

In the spirit of the endless images you get reflected in two mirrors facing each other, someone once wrote: "Be Determined to Be Determined" -- which is possibly the ultimate resolution. Be determined.