We all need to be fit and healthy, each with our own reasons for doing so. From looking good for our partner, to being able to play and have quality time with our kids; or maybe the doctor ordered us to get in shape. Obesity is the leading overarching cause of death in the westernised world and all too often we fail to think about what we are doing to both ourselves and our families.

To combat this obesity epidemic we find all sorts of quick fix pills, powders, and gadgets on the shopping networks that do little to actually help people take the fat off and keep it off. Of course the same could be said of the diet industry as well with so many different diets going around you have to choose from.

Now that we are well out of the holiday season, it is during this time that few of us will still be working on their new years resolutions and likely gone back to the old habits of eating or drinking more than we should and perform less physical activity than we would like.

What is truly needed at this time of year to get us back on track is some sensible proven health tips that people can implement today no matter what their present physical condition is like.

So here are four easy health and fitness tips for you to get started on...

#1 Drink more water.

All too often we are borderline dehydrated and our bodies are working on the water starvation reflex where we are not flushing the toxins and junk out of our system. So be sure to drink at least two litres of water per day (if you are sedentary, more if you are active) and ideally not in one sitting. Spread out your water intake across the day. If you wait until you are thirsty then you are already borderline dehydrated.

#2 Eat more often.

I bet you thought I was going to say eat less. While it is true that to lose weight you need to eat less calories than you expend, however you need to eat more often to get your metabolic furnace stoked up and burning right. Get it out of starvation mode and start the day off with some breakfast. Even an instant breakfast drink and a piece of fruit as we head out the door in the morning is a good start.

#3 Get physically active.

Depending on your physical condition you need to be moving more. Use the stairs rather than the elevator, park farther out from the office or the store, go for a walk around the block, go dancing, play with your kids. Make it fun. Running is not the only way to burn more calories.

If you are really keen and like to monitor yourself, get a pedometer and see how many steps you take each day. Set yourself a goal for 10 000 steps per day and you will be on the right track!

#4 Finally, determine your Why.

Decide why you want to get fit and healthy. Make sure your reason is big enough to motivate you through the times where you wont want to get out of bed or off the couch, as these slumps invariably happen.

Personally my reason is for my young family, where my son is nearly 2 years old now and my daughter only 6 months.

I want to stay fit and healthy so that I can get out and play with them on their schedule, particularly on the weekends where we have more free time together.

I hope you find these simple to use tips easy to implement and you get yourself back on track in 2012!