It's January and you can't think of anything worse than dragging yourself out of bed every morning in the freezing cold, hitting the gym and then rewarding yourself with… a lettuce leaf. Yes, it's that time of year, when people start beating the bulge, fighting the flab and attempting to make amends with their body after a calorific Christmas. But how to do it exactly?

Here, Coutts Woman speaks to four experts offering different advice. Unsurprisingly, all encourage a healthy lifestyle - a balance of exercise and good food - which will help detox the body and encourage long term weight loss rather than a short term fix for January. But, from the fitness expert to diet doctor, natural therapies to surgery, each are convinced they have the best answer.

Liz Tucker, health & wellbeing consultant, and author of 'Why no weight loss - weight, imbalance and food intolerance'

With a weekly column in the Sunday Telegraph and regular TV appearances, Liz Tucker is better known in the media as 'The Health Detective'. After Christmas, she says, the body is under real stress after not getting the nutritional resources it needs, so Liz advises against 'diets'. "Starting a diet in the New Year is very difficult because you're not in a fit state to do it."

The key is to identify foods which are 'for' or 'against' your body. "Western diets are extremely high in carbohydrates, such as cereals and white bread, and they put a huge strain on your digestive system." Instead, opt for body boosters like vegetables. "I know we tend to put fruit and veg in the same category, but vegetables are much healthier, so when you sit down to eat, have vegetables on half your plate." Beyond that, Liz recommends 'pure basic food' which includes lean meat, fish, vegetables, nut seeds and fruit.

Food intolerances are also high on Liz's agenda. Diagnosed with ME (also known as Chronic Fatigue Syndrome) 15 years ago, identifying her food intolerances led to improved medical wellbeing and a sustained three-stone weight loss. "Intolerance can be a minor immune response such as bloating to IBS, dry flaky skin or chronic health problems and weight gain." Liz recommends the Body ID plan for weight loss or the YORKTEST for more serious medical analysis around food intolerances."

Find about more about food intolerances at www.bodyIDplan.com and www.yorktest.com .

Andree Deane, CEO, Fitness Industry Association (FIA)

Ditch the low-cal diet this month, says Andree, and opt for a healthy eating plan with an exercise regime that really raises the metabolic rate. Andree discounts some of the more popular work outs currently in the media. "The Tesco trolley work out, doing extra hovering and getting off the bus one stop early are all good for getting into the mentality of not sitting around, but in terms of weight loss, the intensity is not enough to make a difference."

She encourages three sessions of 30-minute exercise a week 'where your heart rate is noticeably raised'. The best and fastest results come from running. "It's the highest calorie burning because you're bearing your own body weight." But the downside is that it can cause tension or impact joints. For best results, combine running with swimming and cycling as, together, these will be high impact.

And it's never too late to start. Recent statistics from the Women's Sports Foundation found that women between 44 and 50 are about three times as active as 15 and 16 year old girls. "We used to have classes for the over-50s but now people's fitness at that age is so diverse that we don't do them anymore."

Visit www.fia.org.uk for more advice or call 0844 555 2192 direct.

Dr Joshi, holistic guru, and author of Dr Joshi's Detox: 21 Days to a Healthier, Slimmer You

Holistic medicine isn't just about natural therapies, advises Dr Joshi, but about looking at the 'whole' body and creating balance. He recommends Pilates, physical exercise and resistance training combined with careful analysis of your nutritional intake (a consistent amount of protein and fibre is important - stir fried or steamed vegetables) to achieve this balance.

To detox the body first, Joshi offers his clients acupuncture to improve their liver and kidney function and which 'get rid of food cravings and water retention, while stimulating the body to lose weight'. "We also use cupping therapies, an old Chinese and Egyptian treatment for purification. That's detoxing in the modern world." And supplement therapy is also available, which helps counteract sugar cravings by working with the body's insulin secretion.

For long term weight loss and control, Joshi advises mini meals throughout the day. "I eat breakfast, lunch and dinner in two portions, which trains my stomach to always have a little food in it and means I never go hungry and over eat."

Visit www.thejoshiclinic.com for more information or call 020 7487 5456/email info@thejoshiclinic.com direct.

Dr Rajan Uppal, plastic and cosmetic surgeon, West London Clinic

Still can't shift those stubborn fat deposits? Then Rajan, a cosmetic surgeon who's appeared on Sky, Channel 5 and BBC1 shows, is at your service this month. "Pre-Christmas is one of my busiest times when my patients are looking to spruce up with a face lift, nose reshape or liposuction before seeing some family members they haven't come across in a while." Which leaves January a little more freed up.

Plastic surgery can 'transform people' according to Rajan and get them to where they want to be a little faster. "Often my patients are very fit, so their expectations are high. They remember how they used to look and want to rekindle a bit of that. Women tend towards eye bag removal, neck lifts and face lifts, though men are common too. I gave one man a neck lift, slight chest breast reduction, tummy tuck and liposuction recently, and he's ecstatic. He's now back in the gym and feels he's been given a head start."

Though there are patients Rajan will turn down for surgery, those with psychological issues ("I tell them I'm not skilled enough to do the surgery"), he finds he is usually the last port of call for his patients. "By the time they see me, they've read every internet article, been in chat rooms, watched TV programmes and been thinking about it for years. They understand it's no solution to their problems and that surgery needs to be in conjunction with a healthy lifestyle."

So whether it's a 'Mommy Make-Over' - women who've had kids and want to tighten up, women in their 50s who want a little 'something' now their children have left home, or whether people can now afford to do it, a little surgery is becoming an increasingly accepted option.

For more information, visit www.westlondonclinic.co.uk or call 020 8222 7939 direct.

By Barbara Walshe