The first and most important thing to do when adding exercise to a daily schedule is to make exercise one of the day’s priorities. When exercise is considered an important part of the day, keeping it on the schedule is easy. Rewarding a person for completing an exercise program is an excellent motivator to encourage the person to make time to exercise. Most people will find the time to exercise if there is some sort of motivation for completion. Motivation can be as minimal as seeing a movie at the end of the week or as elaborate as planning a vacation at the end of six months.†

Exercising as the first activity in the morning is an excellent way to find time to work out. Once this schedule is established, it is much easier to maintain than a late day exercise schedule. One of the best ways to consistently lose weight, is to maintain a strict schedule for yourself. There are generally fewer interruptions when exercise is completed early and this is especially true for parents with children. Ten or fifteen minutes of walking after taking the children to school is very beneficial and easier to complete than the same amount of exercise once the children are home. Lunchtime exercising is also an easy way to keep work outs on a schedule. Eating a light lunch and walking for the remaining ten minutes of a lunch hour is a simple addition of exercise.†

Getting a small television or a book rack for your treadmill or stair climber is also an excellent way to save time while exercising. This allows a person to watch a favorite television show or read a good book while exercising. Accomplishing two tasks at the same time gives a person the feeling that he or she has not wasted time. Reading or watching television while exercising also distracts a person enough so that many people will actually spend more time exercising. Walking through an entire thirty minute television program is not difficult when the mind is occupied. Having a book rack on a piece of exercise equipment is also a great benefit for students. Required reading can be accomplished while exercising and some people are even able to use a lap top while walking on a treadmill.†

Another excellent way to add a small amount of exercise to a daily schedule is by making the exercise a social event. Walking for fifteen minutes with a neighbor or a friend passes the time quickly and allows for friendly social interaction. Both of these activities help to boost the feelings of well-being that are enjoyed by healthy people.

Identifying cravings and situations which cause the cravings, is a good step toward controlling calories. Often, when a person craves a specific type of food, hormones are the reason. Fluctuations of hormones during menstruation, menopause and pregnancy can contribute to over-eating. If a person is aware of these fluctuations, it is easier to avoid the issue of eating too much. Cravings can also come from an imbalance in blood sugar. Leaving several hours between meals and not allowing for snacks can cause the blood sugar to drop dramatically. This causes feelings of nausea or extreme hunger in most people. Those feelings often lead to eating foods that are calorie-dense or “comfort foods.”

Eating at regular intervals and choosing foods that are high in fiber can help to reduce your total food intake. High-fiber foods like fresh fruits and vegetables tend to make a person feel full without adding a large amount of fat and calories to their diet. Eating three healthy and balanced meals and three snacks throughout the day helps to regulate blood sugar. Without severe dips in blood sugar levels, a person is much less likely to overeat.

Choosing the correct foods can also limit the total calories consumed. Eating whole-grain breads, lean meats, vegetables and fruits will provide the body with complete nutrition while reducing excess calories. If the food that is eaten is limited to only these choices, total food intake will be reduced greatly. Limiting the choices of food that are available to a person is a good way to reduce intake as well. The best way to control consumption of sugar is to refrain from buying products that contain sugar. If the food is not available, it cannot be consumed.

There are some simple tricks to help reduce food intake which eventually change a person’s perceptions. Using smaller plates and bowls when serving meals is an excellent way to reduce food intake. Meals look much larger when served on smaller plates, which fools the body into believing that a large meal has been eaten. Changing the sizes of individual food group portions is also a good trick. Doubling the portion of vegetables while halving the portion of meat served at a meal, will greatly reduce calorie and fat consumption. Drinking a full glass of water prior to eating any type of food is also a good way to restrict calories. Water fills empty space in the stomach and leaves less space for high calorie solid foods.

Myth #1 Herbal or natural weight loss pills are effective and safe.
There is no way to understand the long-term effects of most of these herbal weight-loss medications. Since the Food and Drug Administration does not oversee the production or testing of these drugs, it is up to the manufacturer to disclose any dangers associated with taking them. When a user has ill effects from one of these medications, there is remarkably little recourse available. Many of these herbal medications can cause drug interactions, heart palpitations or kidney and liver problems.

Myth #2 Eating a specific food can cause you to burn fat.
There is no food that can be eaten which causes the body to burn fat for energy. All foods provide the body with calories, which are then converted to energy. The only way that the body will burn fat is by utilizing more calories than are consumed. There isn’t any food available that offers the body negative calories. Certain food additives are thought to increase metabolism, but real fat loss comes only with diet and exercise.

Myth #3 Low carbohydrate and high protein diets are a healthy weight-loss solution.
Restricting the intake of carbohydrates does encourage the body to consume fat. Unfortunately, the combination of restricted carbohydrates and high protein can also cause the body to consume muscle. This can result in a state of ketosis, or starvation, where the body is tricked into consuming itself. In the long-term, this type of diet can damage the kidneys and liver. In general, it is never healthy to choose a diet which greatly restricts the variety of food available.

Myth #4 Skipping meals or fasting is a good way to lose weight.
Both skipping meals and fasting can be beneficial occasionally. Regularly skipping meals or fasting for extended periods of time can result in a state of ketosis. Again, this is a starvation mode for the body and can damage the kidneys and liver. Eating several small meals each day is a much better way to lose weight than skipping meals.

Myth #5 Resistance training makes you gain weight.
This myth can be both true and false. Resistance training does cause the body to gain muscle. Muscle tends to weigh a bit more than fat weighs, but muscle also burns more calories than fat. Even at rest, a muscular body has a faster metabolism than a body without muscle.

With so many diet myths circulating these days, it is difficult to choose a diet and exercise program that is safe. A combination of a healthy diet and plenty of exercise is the best way to lose weight.

A basal metabolic rate or BMR is the actual number of calories that a person’s body requires to function on a daily basis without additional exercise. This is the ideal number of calories for a body at rest to function normally.

Measuring a basal metabolic rate allows for a better understanding of the actual number of calories required for normal daily activities. It also makes it much easier to determine how many calories should be removed in order for the person to lose weight. When choosing a restricted calorie diet, determining the basal metabolic rate should be the first requirement. Armed with this knowledge it is much easier to determine how many calories should be removed from a diet or how many calories should be burned through exercise.

There are several factors that affect a body’s basal metabolic rate. The size of the person determines the rate that calories are burned. In general, a larger person with more muscle mass will have a faster resting metabolic rate than a smaller person. The muscles require large amounts of energy to sustain them even during rest. This forces the metabolism to work harder to keep up with the demand for energy.

A male will usually have a faster resting metabolism than a female. Because women tend to carry less lean muscle, they also normally have a slower basal metabolic rate. This is generally true of men and women of the same age and weight. Age does affect the metabolism of both men and women due to the loss of muscle mass.

One of the issues that dieters tend to encounter when they try to lose weight is a slow-down in body metabolism. Starvation diets cause the body to slow normal processes to actually decrease the number of calories required to sustain the body. This is one of the reasons why many diets almost always fail. When a body is subjected to a starvation situation, it compensates by saving energy.

To use a basal metabolic rate to increase weight loss, the best plan to follow is a calorie restricted diet that just meets the needs of the body’s resting BMR. Adding exercise to this plan causes the body to work harder and burn more calories to sustain itself even at rest. This creates a deficit between the number of calories required to function at rest and the number of calories burned. Exercise also quickly adds muscle to the body which again increases the BMR.

The best place to start is with a piece of equipment which provides a cardiovascular workout. Narrowing the choices to a treadmill or elliptical machine is the easiest way to begin. A treadmill can offer resistance if the track has incline capabilities. An elliptical machine also offers resistance with tension controls on the machine. Both types of machines offer low-impact workouts, which makes them perfect for beginning weight-loss programs. Some elliptical machines also offer attachments for upper-body exercises, but free weights can be used to add these as well. Make sure to try both types of machines at the store before purchasing one or the other. Many stores that sell gym equipment even offer in-home trials so that the decision is easier to make. Ask about a warranty, especially if the machine has optional electronic displays.

Once the treadmill or elliptical machine has been purchased, an abdominal exerciser is the next option. Isolating abdominal muscles by doing crunches is hard on the back and neck. Abdominal exercise machines offer neck and back bracing while working the abdominal muscles. Many of these machines have swiveling or rotating movements which allow a person to exercise all muscles of the abdomen. A good abdominal machine is one of the best additions to a home gym. These machines are rewarding to use because the results are quickly noticeable. Losing several inches off of the abdominal area is a reward by itself.

Free weights are the last significant purchase that should be considered for a home gym. Free weights allow for many different types of exercise with adjustable resistance. Using free weights to exercise builds muscle and strengthens bones. The weights are relatively inexpensive and last through a lifetime of use. Kettle bells and dumb-bells are both affective styles of weights. Simple exercises like curls and squats are more taxing when weights are added to the exercise. Building muscle through the use of free weights can actually speed the metabolism and create faster weight-loss. Learning to use the free weights properly is also essential, so practicing first at a gym can be beneficial.

Adding jump ropes or resistance bands and yoga mats to a home gym are inexpensive ways to improve the number of workouts that are available. Having this extra equipment does not cost much but allows a person to vary the exercises. This is especially beneficial when a weight-loss plateau has been reached. Changing the exercise program can actually motivate the person to pass the plateau and continue losing weight. Music from a radio or an iPod is another excellent piece of gym equipment. Workouts go much better with some motivational music in the background.

Cardiovascular exercise is defined as any sort of rhythmic exercise using large numbers of muscle groups. This exercise must be maintained for a period of time longer than ten minutes and should elevate heart rate and respiration. Some examples of cardiovascular exercise include running, walking, swimming, rowing, stair climbing and stepping. Many personal trainers believe that cardiovascular exercise is more important than strength training when creating a balanced and healthy body.

The benefits of cardiovascular exercise are enormous. With just three or four sessions of cardiovascular training per week, there is a noticeable change in the body’s resting heart rate. A healthy heart actually beats more slowly at rest. Cardiovascular exercise increases the muscle size and elasticity of the heart, making it beat more efficiently. These exercises also create more elasticity in the blood vessels and allow the lungs to transfer oxygen to the tissues with less effort. Regular cardiovascular exercise will make the body’s respiratory system much more efficient.

Other benefits of cardiovascular exercise include increased metabolism and a higher over-all metabolic rate. This means that the body will burn more calories and gain muscle mass more quickly. When weight-loss is a priority, cardiovascular exercise boosts the speed at which calories are burned. Burning more calories quickly makes losing weight much faster. Regular exercise also leads to a faster recovery time when the body is asked to perform at a high level.

Cardiovascular exercise releases endorphins within the human body. These endorphins create a sense of well-being and happiness for many people. It is believed that regular exercise, especially cardiovascular exercise, can elevate moods and aid in relieving depression and anxiety. Exercise is often prescribed to patients with mood disorders with the belief that a healthy body creates a healthy mind. For people who suffer with anxiety, walking several miles a day is thought to offer better results for relief than medication.

For sufferers of diabetes and other diseases, cardiovascular exercise is sometimes a cure. Regular cardiovascular exercise will lower blood pressure by increasing blood flow and artery elasticity. It also decreases cholesterol levels in the blood and has a marked effect on blood sugar. Many diabetics are able to control their disease with changes to their diet and the addition of exercise. Cardiovascular exercise also decreases the risk of stroke, heart disease and peripheral vascular disease. Regular walking can actually create alternate pathways for blood flow within the body. This gives damaged tissues a new source of oxygen-rich blood and aids in the healing process. Bone density and strength is also aided by regular cardiovascular exercise leading to less bone breakage later in life.

Cardiovascular exercise is one of the most important ways to increase over-all health and aid in weight loss efforts. Adding cardiovascular exercise to any diet plan is an excellent way to lose weight.

Walking is the first and best exercise for weight loss. Walking does not require any equipment except for a pair of walking shoes. Most tennis shoes or sneakers are perfect for walking. The exercise can be accomplished within the home or around the neighborhood. Walking up and down stairs is also a great way to burn calories. The stairs in a home can be just as useful as a stair-climbing machine in a gym. Step aerobics and stair-climbing exercises can be accomplished using just the stairs to the second floor of the house. Simple step exercises like step-lunges, are also easy to do.

Jumping jacks and leg lifts are also easy exercises, which require no equipment. Jumping jacks are a good cardiovascular exercise and can help to lower blood pressure. Jumping jacks also build muscle in the calf and thigh areas of the body. Leg lifts are an excellent exercise to increase muscle tone in the thighs. Doing several repetitions with both straight and bent legs can help to lift the buttocks and decrease fat in the thighs. Leg lifts are an important part of toning the lower body.

Push-ups and crunches also tone the body and build muscle. Crunches are core exercises which strengthen the abdominal muscles. Exercises which build core muscles can decrease incidences of back pain and injury. Push-ups build the muscles of the arms, shoulders and chest. Again, these muscles help to stabilize the core of the body and protect the back from injury.

Jogging and dancing at home are fun ways to add cardiovascular exercise to a routine. Jogging or dancing in place, with the aid of a radio or television, can burn calories and increase the strength of the heart. There are many fun line-dancing workouts that can be found on the television. Exercise television programs are most often included in cable packages. Most homes already have access to these programs. These workouts are free and are often led by a fitness expert. Recording a program that is enjoyable is almost as good as hiring a private trainer to supervise an exercise routine. These programs can be repeated as often as necessary and usually focus on different areas of the body during each episode.

Household items can also be used as free-weights for a resistance training program. Jugs of milk or cans of beans can be utilized as weights for curls or bench-presses. Empty laundry soap containers, filled with sand, make great resistance weights for home use. There is no excuse to avoid exercise, especially when there are so many home exercise choices.

An easy way to make the correct food choices to help with weight-loss is by creating a list of foods that are both filling and low in fat and calories. This list should be kept handy so that it can be referred to when hunger strikes. Placing the list in an obvious location, like the door of the refrigerator, is an excellent reminder to pick healthy snacks. Fruits and vegetables are an obvious addition to the list and should be considered first when dieting. Most vegetables and fruits contain large amounts of fiber which help the body to feel full while keeping the fat intake low. Many people benefit from purchasing fruit which has been peeled and cut into bite-sized sections. Vegetables that are cut into small pieces and arranged in sealed containers last well in the refrigerator. Having access to the vegetables without the need to prepare them makes them more appetizing.

Chicken breast and turkey breast, along with lean lunch meats, make good low-fat snacks and meals as well. Many people choose to cook several pieces of chicken or turkey and then freeze portions for later use. Having these on-hand also gives a person the option of choosing a low-fat meal or snack rather than ordering a pizza when time is a factor for meal preparation. A good option for lunch can be a slice of low-fat cheese with turkey on a piece of whole-grain bread. Add a pickle and a small serving of unsweetened applesauce and this meal becomes an excellent source of vitamins as well as low in calories and fat.

Finding low-fat but filling foods doesn’t have to be a chore. When at a restaurant, ordering a large salad or a fruit cup prior to your meal makes an excellent appetizer while avoiding unwanted fat. Just make sure to avoid the salad dressing which generally contains fat and calories. Ordering popcorn at the movie theater is fine for snacking; just avoid the butter and salt. Popcorn without butter is a great filler at home as well. Drinking a glass of water prior to each meal is another way to feel full without adding calories. Water doesn’t contain calories or fat and takes space in the stomach. Drinking one full glass of water prior to eating will slow food intake and reduce fat.

Choosing fruits, vegetables and lean meats for daily meals and avoiding sugary snacks will have an immediate effect on blood sugar and fat in the body. The best diet to choose when weight-loss is desired is a healthy diet.

Carbohydrates are the basic fuel for the human body. These are broken down into sugars or glucose and then combined with oxygen to provide fuel for the brain, muscles, nervous system and kidneys. Carbohydrates are essential for the body to function normally and are not entirely responsible for weight gain or loss. Carbohydrates do add calories to a diet, but no more so than any other form of food. The real issue is the complexity of the carbohydrates that a person consumes in their diet.

Complex carbohydrates include foods like whole-grain breads, legumes and starchy vegetables such as potatoes. Complex carbohydrates are an excellent source of energy for the body without causing large changes in blood sugar levels. This means that the body receives energy without causing insulin levels to fluctuate drastically. Simple carbohydrates are included white breads, processed flour, candy, table sugar and syrups. These also provide energy for the body but are burned very quickly and can cause extreme fluctuations in blood sugar levels.†

Eating a diet with too many carbohydrates will result in weight gain. Eating a diet with too few carbohydrates will result in malnutrition. Carbohydrates are a huge part of what is nutritionally important for the human body. A diet which requires a person to consume little or no carbohydrates often pushes the body into a process called ketosis. In this state, the body begins to break down muscle and fat and turn them into ketone bodies. This is actually a starvation process within the body. It causes dangerous strain on the kidneys and liver of the dieter and is thought to be a cause of kidney failure in diabetic patients.†

In general, cutting carbohydrates completely out of a diet will cause the person to lose weight. This is only due to the fact that carbohydrates contain calories and cutting calories will result in weight loss. The very best diets include plenty of complex carbohydrates along with low fat and low-sodium foods. This combination causes the least fluctuation in blood sugar and allows the body to receive all of the nutrients that are required. When dieting, foods that contain complex carbohydrates should be included with each meal.

Carbohydrates are one of the most misunderstood parts of any diet. Choosing a healthy and balanced diet is the best way to lose weight and keep a body functioning properly. When in doubt, adding large portions of fresh fruit, vegetables, legumes and whole-grains and removing refined sugars from a diet is an excellent way to begin a weight loss program while maintaining good nutrition and good health.

There are painless ways to stay motivated once the decision to lose weight is made. The first and best motivation is good health. Losing weight can increase the joy of living. Being healthy and looking fabulous is an excellent motivator. Choosing a photo of a person with the desired body size and hanging this photo on the refrigerator can help to curb unhealthy snacking. Buying a dress or a pair of jeans in a size smaller than normal is a fun way to set a goal. The motivation to fit in those jeans or that dress can keep a person on the right path.

Compete with a friend or at least work out with a friend. This is one of the top motivational tips for every level of fitness and dieting. Having someone to share the struggles with and to celebrate the accomplishments with, is priceless. There is no better motivation than spending time with someone who shares the goal of losing weight in a healthy way. There are even clubs and organizations which help a person find a workout partner. Join a gym and make a friend join too.

Plan for a wonderful vacation once weight-loss goals have been reached. Having something really exciting to look forward to, is excellent motivation to stick to a diet. Buy some new clothing for the trip and make sure that they flatter a new and smaller body. Put the clothing in a conspicuous place so that it serves as a reminder of the diet goals. Looking at that new outfit every day will help keep a person on track and out of the refrigerator.

Make a list of the reasons that diet and exercise are essential for good health. Refer to the list of reasons on a daily basis. Keep track of weight changes and celebrate small victories by sharing them with friends. If losing ten pounds in a month was a goal and this goal had been reached, share that. Looking forward to a victory party with friends can keep a person motivated. It does not have to be a giant and expensive party, but drinks with friends at a nice restaurant can be very good mentally.

Share stories about weight-loss trials and difficulties with friends. This is a great motivation because so many people will have similar stories to share. This type of sharing makes a person feel less alone and isolated in their struggle to lose weight. Feeling surrounded by people with similar stories is a good feeling that encourages sticking to a diet. Seeing that other people have the same struggles and have had satisfactory outcomes to their struggles, can be the best motivation. Staying motivated is tough, but the result is decidedly worth the effort.