99% perspiration, 1% inspiration. Unfortunately, you can’t wish your excess weight off! We Americans are a sedentary society-very little movement, but a lot of sitting. This is not for you. Sadly, you must burn off more calories than you take in. The good news is you don’t have to be a marathon runner to attain your goal weight. Start slow-slow and steady always wins the race. To get started, buy an inexpensive pedometer at your local sporting goods store and wear it on your hips. Ideally, your goal should be 10,000 steps a day, or approximately 5 miles/day. Admittedly a lot, but over time this can be achieved. Don’t worry! Start with a goal of 2500-3000 steps a day, gradually increasing by 1000 steps every few weeks. Wear comfortable walking shoes and walk with a friend either in a mall or your neighborhood. Trying walking at least 30 minutes a day, or about 150 minutes a week to start. Then increase by a few minutes every week. Don’t start out jogging or running, which comes later when you have lost 10-30 pounds, then you won’t hurt your hips, knees, and ankles. Vary the speed and distance you walk; get your heart rate up, and enjoy the fresh air and the great outdoors.
Always be in motion. Take the stairs instead of the elevators. Park away from the store and walk. Don’t be a couch potato. Eat a light lunch, then walk during your lunch hour. If you can’t exercise during the day use a treadmill, stationary bike, or an elliptical machine at your nearby fitness center. As the weight drops, you’ll have more energy and stamina to walk longer and faster. If your biological clock is best in the morning, exercise before you go to work; you will feel better and be more alert. Your mind will be sharper at work with less stress and fatigue. You will end the day with a wind sprint, and you will sleep soundly and awaken refreshed. Don’t make excuses-just walk-your pedometer is your best friend-it will never lie to you, and it will keep you honest. 5000 steps a day is a good initial goal; 7500 steps a day is great, and 10,000 steps reveals a very active like style and your weight loss if virtually assured. Always remember this should be a habit, a part of who you are and not a chore you grudgingly do!
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