The start of a year is often a time for reassessment and a time for New Year’s resolutions. About 45 percent of Americans make New Year’s resolutions and some of the most popular are weight related.

For Tribal members who have resolved to get healthier in 2013, the Fitness Department wants to help.

Fitness specialists Tribalwide recommend getting evaluated by the Health Department before beginning any workout regimen, and then working with a fitness specialist and nutritionist to set goals and get started.

Any weight-loss and fitness program is as simple as calories in and calories out. Because there are 3,500 calories in a pound, reducing the amount of calories consumed by 500 per day will result in a loss of one pound per week. Exercise burns calories, so eliminating calories through exercise also sheds pounds.

Here are some useful tips and insight from the experts: Jay Garland, Hollywood Fitness site supervisor; Debra Marsalisi, Hollywood Fitness specialist; Cathy Cypress, Big Cypress Fitness specialist; and Kai Setty, Brighton Fitness site supervisor:

• The benefits of a healthy diet combined with a workout regimen are agility, flexibility, strength, stamina, better circulation and better lung capacity; it also fights diabetes.

• A goal should be simple, measurable, attainable, realistic and have a time frame: SMART.

• It’s a good idea to take little steps to start; it will make a difference, and you will not get overwhelmed. Set small, attainable goals and go from there.

• Take one step at a time. If you need to lose 50 pounds, just look at the first five.

• Journal what you eat all day and your emotions when you eat. This will help you get a feel for why you are eating.

• Losing weight isn’t as hard as people think.

• Work off the calories if you overindulge; take responsibility for what you ate.

• If you fall off the program, jump right back in. You don’t have to wait for Monday to start again.

• Once you reap the benefits, you will want to continue. If you stop, you will lose stamina and strength.

• Make an appointment with a personal trainer. Trainers will adjust the workout to your needs. Everyone doesn’t train in the same way, so trainers will modify a program for you.

• Dive in, but it’s important to ask for help. It’s OK not to know what to do; trainers can help.

• If you haven’t exercised in a long time, start by walking.

• Have breakfast in the morning and go to classes.

• Try to do your best and eat clean – vegetables, proteins, fiber and proper carbs. It will give you energy to keep going.

• It’s OK to mess up now and then. Your body will get accustomed to eating right and won’t feel well after indulging.

• If you really want something and you’ve been eating well, have it. In moderation, of course.

• You know what physical activities you like to do best, so find what appeals to you on the fitness schedule.

• Become accountable to the trainer and other people in your classes. You’ll get encouragement from them.

• Invite friends to come to classes with you.

• If you stay focused and have support, you will reach your goal.

• Once you get a taste of success, it’s a little addictive; you will want more of it.

“It’s our job to be their biggest cheerleaders,” Garland said. “We give moral support and coaching to help people succeed.”

The trainers want more healthy Tribal members and work every day to achieve that goal.

“I encourage more people to come out,” Cypress said. “It’s a new year, so start something new. Your body will thank you.”