Exercise for weight loss. Oh yeah! You know it’s coming! Adding exercise for weight loss is beneficial for your overall health and can speed up how fast you lose it. Just one thing-exercise…it’s just not your thing.
“I don’t like exercise.” “I haven’t exercised in years.” “Life is so busy, who has the time anyway?” “I don’t like to sweat.” “My body aches for days when I do exercise.” It can be very difficult to gain motivation to start when thoughts like these are swirling around in your head.
So what is the big deal about exercise anyway? Can I not just change my eating habits and still lose weight? Let’s take a look at that.
Exercise For Weight Loss
Truth be known, you can lose weight through diet alone. The basic equation for weight loss-if you burn more calories than you eat in a day, you will likely lose weight. Now if you exercise, the margin between calories in and calories out is larger and you have the potential to lose even more weight! Now I know that seems pretty cut and dry, but its what I’ve realized in my own experience. I am eating less and I’m burning more calories through movement or exercise and I’m losing weight.
Other Exercise Benefits Beyond Weight Loss
We tend to focus on weight loss as our only benefit of exercise when in fact, it has many other benefits. Some of these are
- you feel more alert
- able to get to sleep more easily
- better quality of sleep
- decreased incidence of anxiety and depression
- takes your mind off of the day’s stressors
- produces endorphins-a natural “feel good” hormone
- builds muscle and physical endurance
- better cardiovascular health
It has also been shown that people who exercise regularly tend to eat fewer calories overall, make healthier food choices and have more discipline to resist temptations to less healthy and higher calorie foods.
But Exercise Is Just Not My Thing
My first “go” at weight loss I lost weight without exercising! Of course, we were strongly encouraged to exercise for the health benefits but I lost the weight anyway. The next time, with a lot of encouragement about its additional benefits, I decided to start walking along with the food plan. Low and behold, the weight came off and even faster! I could definitely see how exercise had accelerated my weight loss. It was a light bulb moment.
Exercise to me is like a bad 4 letter word. It is not anything I wanted any part of. That weight loss experience told me that I was able to lose weight even by just walking. It can definitely be used for exercise.
What Is The Exercise Requirement?
First of all, I will say this to those exercise
Finding What Suits You
MOVEMENT is better than sitting still. Think “MOVEMENT”. Start off easy. Track your steps during the day. There are numerous apps and fitness trackers out there on the market to do this. I personally started with the pedometer tracker that is a part of the Noom app. Noom will even assess your exercise level and start you off with a step goal to meet in a day. They gradually build up your step counts based on how you are meeting your step goals. You can read about my experiences with the Noom Weight Loss Program by going here. As time goes on, you can increase your steps even further! Some ways to add steps to your day:
- take stairs instead of the elevator
- park your vehicle farther off in the parking lot
- walk to the corner store instead of drive
- deliver messages in person at the office instead of via email, text or phone
- take a short walk during coffee or meal breaks
- walk a longer distance to get to a destination
A FITBIT 3 has a lot of function even beyond counting steps and is waterproof!
Other Forms Of Movement Or Exercise
Being a person who is not so fond of exercise as such, getting in added “movement” is a great alternative. As a house cleaner, I get in plenty of “movement” with dusting, vacuuming and washing floors, not to mention the step count. I definitely count this. Yardwork is another calorie burner. Weeding, raking leaves, gardening, sweeping, mowing. Count it in your exercise count. Are you moving somewhere? Think of packing, lifting, unpacking. It all works. Adding “movement” can definitely get you started when you are looking to burn excess calories!
Variety is the spice of life they say, and exercise comes in many forms. If you are having a hard time getting started, just concentrate on one thing at a time. You can even add variety where that is concerned. Consider walking for a moment. You can walk on different routes in your neighborhood, you can walk the dog, even walk on a treadmill on a rainy day! YouTube walking videos! How about mall walking? Go on a nature walk. Are you on vacation? Will you be visiting
Some other forms of exercise you might consider when you are just getting started:
- water aerobics
- biking and stationary bike
- pole walking
- ping pong
- team sports
Start Walking With the 30 Day Walking Program
At one time in my life, I was very overweight and not exercising at all. I knew it would not be easy to get started, but I started with small steps and worked my way up. Walking to just the end of my street was hard work in the beginning. By the end of the week, I was walking around the block. It got easier as time went on and I built up my confidence to do even better. My 30 Day Walking Program is based on my experiences back then. With this program, by the end of 30 days, you will be walking by what are considered to be the NIH’s guidelines for healthy exercise. Sign up for your free copy here.
The Key To Remember
If you haven’t exercised in a long time and aren’t sure of your health level for exercise, be sure to consult your physician. They will be able to guide you as to where to begin.
If able, the key is to begin. Add “MOVEMENT” to your day. Try something you believe you might enjoy and give it an honest try. It will be hard in the beginning, but as you get going, it will be easier. Start off slow and easy. If you aren’t a walker, you should start by walking to the end of the street or around the block. Don’t sign up for a 5K. You will be amazed at how much easier it will be as you go along. Walking to the end of the street after “week #1” will be easier than it was after “day #1”.
Give exercise a try. It has so many benefits beyond weight loss! You may just surprise yourself and find the new “you”, that you didn’t know was there! All the while, becoming the healthier, happier and more confident person you’ve always wanted to be!
After years of weight issues, I have finally found the formula of combining healthy food choices, regular exercise and positive behavior change to lose weight for good. Coupled with, exploring self-development, being productive and living simply, I am now maintaining a healthy lifestyle and in a good place. I enjoy writing articles to help my readers to become the best they can be!