Dieting and exercising can be a chore, but if you are equipped with help from online fitness services and a dose of common sense, maybe a few simple tips might make the process less arduous. Along with that, as your body gets more toned and flexible, your attitude toward the entire fitness regimen may change.

Remember, you soon will be slipping into more attractive clothes, running upstairs without feeling out of breath, sleeping more soundly and feeling proud of your accomplishments. You can accomplish a great deal with the help of online fitness websites and a few helpful suggestions.

Here are a few tips to help you hang in there:

1. Prevention Means Protection
Carry diet-worthy snacks with you at all times. If you grocery shop once a week, divide up a week s worth of baby carrots, broccoli florets or other veggie nibbles into seven zipped plastic bags. Toss several into your purse, backpack or briefcase, along with some apples, tiny boxes of raisins, low-fat pretzels or other snacks compatible with your nutrition plan. If you are strapped for time or end up stuck with kids at a fast food outlet, you have something to munch that will not derail your diet.

2. Minis Can Be Mighty
We all get busy and it s so tempting to skip exercise altogether on hectic days. If you can t spare the time for a full workout, remember mini-workouts can produce great results. A Stanford University study showed that three 10-minute workouts during the day produced the same results as one 30-minute workout. If you can t spare a solid chunk of time for exercising, just get moving for 10 minutes in the morning, afternoon and evening.

3. Play the Waiting Game
Feeling deprived? Longing for doughnuts? Eat something nutritious, and then wait 10 minutes. You might be amazed to find that your craving has disappeared, or at least lessened considerably. Often a craving for unhealthy sweets can be stopped in its tracks with a small, wholesome snack.

4. All That Jazz
Don t forget to add music to your workouts. With the proliferation of iPods and other similar devices, you can make that exercise regimen bearable. Pick upbeat songs and artists you love. Chances are you ll feel like moving once you hear the beat.

5. Refrigerator Reflections
It might sound silly, but it really does help to put one of those  before and after  pictures on the fridge. Other people have successfully dieted and exercised before, even those who were morbidly obese. They might prove to be an inspiration to you.

6. Curb Those Cravings With Water
Most of us don t drink enough water anyway, and those of us who favor caffeinated beverages often can end up depleting the water we have in our bodies since caffeine acts as a mild diuretic. If you re inexplicably hungry for something at an odd time, try a couple of tall glasses of water. Minutes later, you might find yourself feeling quite able to wait until it s mealtime.

7. Just Do It
Remember that terrific Nike ad? Its slogan still applies. If you really can t bring yourself to exercise, at least put on your workout clothes. Then do a warm-up, telling yourself you ll stop once that is done. Chances are you'll surprise yourself and do a little more, then a little more, then the entire routine.

8. Be Realistic
It took a long time to pack on those pounds and it will take some time to get them off. Virtually every legitimate fitness expert advises clients to avoid fad diets and workouts and, instead, follow a sensible eating plan and workout routine. Yes, it can be boring and take more time, but don t give up. If you stick with your routine, you ll look back a year from now and pat yourself on the back for a job well done.

9. Celebrate Success
If you respond to positive reinforcement as most people do, plan some small, fun rewards for each milestone in your fitness program. These don t have to cost much. You could treat yourself to a movie you ve been longing to see, a new app you ve been eyeing, a scented body wash, a spray-tan in the middle of winter or anything that makes you smile.

10. Do Not Beat Yourself Up
We all mess up occasionally. Forgive yourself. The best solution is not to feel so miserable that you shrug and say,  Oh forget it!  and go off on a food binge. Instead, just accept that you stuffed yourself silly and flaked out on exercise this time. But then get right back to it. In the end, you ll be glad you did.

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