The latest local news, weather and high school sports from the Heartland

OTTUMWA, IOWA -- For many people, the new year means more promises to lose weight. But it's easier said than done.

There are many simple steps to help lose weight and keep it off. Experts recommend at least 30 minutes of excercise a day. There are even chair excercises for people who dont want to get up off their seats.

Another tip is to eat small portions througout the day instead of a few large meals.

And most important of all, stay motivated. Many people choose to slide from their resolution by going a couple of days without excercise or eating a little bit of junk food. But this can snowball quickly into an everyday habit.

Registered Dietitian Dee Sandquist says this is why many people cant keep their resolutions.

"Right now since we're a week into the resolutions, just hang in there. If it's not working, ask yourself what's preventing me from doing my resolution? And then come up with a strategy."

Sandquist adds "for example, instead of saying I want to lose 20 pounds, make the change to I'll go on a walk three times a week. Or I'll eat less. Instead of eating till I'm full, I'll quit when I'm comfortably full."

Sandquist also recommends to make realistic goals and take slow but steady steps. In this way, you can keep those expectations and become healthier.