You basically have two choices if you want to lose weight. You can change how you eat or increase your activity or exercise. The bottom line to the waistline is always going to be calories in versus calories burned. For most of us the idea of having to commit to an exercise program is difficult but it's the only option if you want to lose weight and get in shape. The fact is that we lose one-half of a percent of muscle per year after we pass the age of 30. That means our metabolism slows way down and it becomes even easier to gain weight. Most of us felt pretty good and looked pretty good all the way up until we didn't. So here is the best sleeping pill, diet pill, and anti-depressant that I know of and you don't need a prescription!
If you can think of exercise as a play date, then it can be something to look forward to rather than something to get done! Find something you enjoy doing, and do it. It could be tennis, swimming, hiking, jogging, walking the dog, weightlifting, Zumba aerobics, dancing, pole-dancing, kickboxing, boxing, cardio barre, Nia, yoga, biking, jump rope, hula hooping, climbing stairs or even just shooting baskets. Think about something you used to love doing and then do it again! If you can commit to anything physical for 20 minutes a day, you can make a big impact on your health and really boost your metabolism! There are so many fun ways to lose weight and get in shape while improving your heart health, reducing stress, increasing endorphins and building muscle.
Here are some statistics if you want to know how long it will take to lose a pound of fat when exercising. If you get on a bicycle for 20 minutes a day, at 70 revolutions per minute, it will take 35 days to lose a pound of fat for a total of 10 pounds per year. If you run on a treadmill for 20 minutes a day, at 4 mph, it will take 26 days for you to lose 1 pound of fat for a total of 14 pounds per year. If you run up and down stairs or use a stair master for 20 minutes daily, it will take 21 days to lose a pound of fat for a total of 17 pounds per year. Finally, if you do kickboxing or martial arts for 20 minutes a day, it will take 17 days to lose a pound of fat for a total of 21 pounds per year. Just by adding activity for 20 minutes a day, it can add up to several pounds of fat loss per year so you lose inches while you lose weight and get in shape.
The way I found a workout routine that I really enjoyed was by trying a whole bunch of different ones. I made a pact with myself that since there were about 10 different fitness centers in a 5-mile radius of my house that I would try something different every week. Most clubs offer at least one class for free or at a deep discount. So I started at one end of the busy boulevard by our home and made my way block by block. I finally discovered kickboxing, a sport I hadn't even thought of trying or knew anything about. It turned out to be a blast and I found a way to lose weight and get in shape while improving my endurance, strength, and muscle tone. I also felt better and had more energy. Working out doesn't have to be drudgery but something to look forward to!