Every year most of us hope to reach the summer a healthier, slimmer and happier version of ourselves. Yet by February, all too many of us have fallen by the wayside. This year things can be different.

'Regardless of whether or not you've got fitter in the past, it's never too late to try again,' says fitness coach Rachel McGuinness (www.abfabfemale.com). 'You can feel fitter in your forties or fifties than you did in your twenties by making a few tweaks to your lifestyle.

'All you need to do is weed out anything that might sabotage your efforts and then add in little boosts along the way.'

Get started

• Write down your goals. Rachel McGuinness asks, 'Do you want to tone up your body, get fitter, or just get rid of your bingo wings? Do you have a deadline, such as a wedding or 5km run?' Stick them somewhere you can see every day.
• Know where you're coming from. 'If you know how fit, or unfit, you are to start with it'll be a lot easier to track your progress and check how well you're doing,' says diet and fitness coach Laura Williams (www.laurawilliamsonline.co.uk). Do the following tests and write down your results:
  1. Weigh yourself.
  2. Measure your waist and hips.
  3. How many box press-ups can you do in one minute – or in one go if you can't manage a whole minute?
  4. What is your pulse rate before and after you've done step-ups on your bottom stair for 30 seconds?
  5. Sit on the floor with your legs straight out in front of you. Slowly lean forward and reach towards your toes – how far can you reach? Repeat each test once a month to check your progress.
• Make a diet and fitness plan and start straightaway. Write down what type of exercise you want to do, how often you can commit to it, whom to call for support and which diet you will follow. Check out the free tools available on www.tescodiets.com.

Fit and fabulous foods

A healthy diet is packed with fruit and vegetables, wholegrain carbohydrates, oily fish, lean meat and low-fat dairy products. 'But we all need treats every now and then,' says Laura. 'Just think low calorie. Go for a low-fat chocolate mousse instead of an ice cream, a wafer chocolate bar not a caramel-filled one.'

• Eat protein at lunchtime. 'Protein is a mild appetite suppressant, so eat some tuna or grilled chicken at lunchtime and you'll stay feeling fuller for longer and should be able to resist snacking,' says Laura.
• Have carbohydrates in the evenings – they make you feel sleepy which is great at night, but not so great mid-afternoon. 'Avoid the need for a sugary calorie-filled pick-me-up at 4pm and have carbs in the evening instead,' advises Laura.
• Get help. If you need help to start following a healthy diet, choose from a range of personalised meal plans at www.tescodiets.com.

Credit-crunch proof your fitness plans

When it comes to saving cash our gym memberships are often the first things to go. 'But it's easy to make a home gym out of everyday items,' says fitness coach Rachel McGuinness. She suggests you try using some of these:

Weights They can be anything from baked bean tins to bottles of water in varying sizes. 'Cut your old tights into sections, fill each section with rice, knot each end and tie them to your ankles and wrists to increase resistance and help you tone-up as you walk or punch,' advises Rachel.

Kids' toys Such as a small trampoline. Jumping or jogging on one burns plenty of calories, as do skipping, cycling and playing high energy games, such as rounders.

Sofa cushions Stand on them while you're doing squats and lunges – the unstable surface will help to tone up your bottom and legs faster. Sofa cushions make great punch bags too.

Your stairs Great for doing step-ups, lunges and sideways squats to tone up your legs and bottom.

Tights Make great resistance bands – choose ones with Lycra for extra stretch to really work your chest and arms.

Stay motivated

Try these tips to keep you going strong

Weekly progress check Weigh yourself weekly and measure yourself monthly to check your weight loss. 'Keep an eye on how your clothes fit too,' says Laura.

Take a before shot Then take a new picture every month, wearing the same clothes, so you can see your progress.

Be a child again Give yourself a star on a chart every time you do something healthy, as well as a pat on the back.

Review your goals If you feel overwhelmed, change the goal posts. Instead of saying 'I want to lose two stone', decide to 'work out three times a week'.

Treat yourself If you achieve a goal then treat yourself – but not with food! If you need a boost, try a weight-loss retreat.

To find out more, visit www.tescoweightlossretreat.com.