How to Lose Weight With Exercise

The key to losing weight is to burn more calories than you take in. For most people, one way of doing this is increasing their activity level by beginning an exercise program. With all the fitness gurus, exercise books, video programs, and workout centers, just trying to decide where to begin can be mind boggling. Here are five tips to help you get started.

Have a Goal

It’s not enough to just think “I’d like to lose some weight.” Know how much you want to lose, and in what amount of time. Be realistic. It took you a long time to get to your present weight, and it’s going to take time to lose some of it. And your goal should be SMART: specific, measurable, attainable, realistic and timely.

Pick the Best Kind of Exercise

There are all kinds of recommendations for the best kinds of exercises to achieve various goals. But the bottom line is that the best kind of exercise is one you will actually do. Your weight loss goal might be best achieved by running five miles a day five times a week, but maybe you only have time to walk three miles a day three times a week. The key is to find something you can do, and will do, on a regular basis, and then keep with it.

If you’re serious about weight loss, your program should include both a basic cardio (aerobic) program and a full body strength training program. Be sure to see your doctor before beginning any new physical workout in the case of any previous injuries or illnesses you have had or have, or have not had a check-up in some time.

Change It Up

It seems unfair, but losing weight may not be the biggest challenge. It may be even more difficult to keep weight off once you’ve lost it.

As your body adjusts to your new level of activity, you need to increase the intensity in order to keep losing weight fast. And, as you become fit, you should expand your range of activity. Incorporate elements of all the basic exercise types: cardio, strength training, and flexibility (like yoga or Pilates). Cross-training, or doing a range of different activities during workouts, helps prevent boredom, develops different muscle groups, and helps prevent injuries caused by creating wear patterns in your joints.

Have a Plan

Our lives are so hectic you can’t rely on good intentions to keep up your exercise program. It has to be part of your regular schedule. Review your plan on a regular basis to make sure you’re staying on track and adjust it as needed.

It also helps to have a buddy, either to exercise with, or to provide encouragement and the occasional proverbial “kick in the pants.” Share your plan with them to help keep you on track.

Celebrate

Once you’ve achieved your goal, or a significant milestone on the way to that goal, do something to reward yourself. You’ve taken serious action to make your life better and you’ve earned a treat. Enjoy!