Lose Weight by Exercising

In case you cannot change your eating habits and still want to lose weight, you can surely lose weight with exercising. But it will take much more time for you to lose weight.

Steps to follow

1. Decide the time you will give to exercising.


2. Make a decision on your aimed weight.


3. Approximate the amount of weight you must lose the first week.


4. Figure out your main form of exercise- walking, treadmill, running, etc.


5. Do this exercise every day around the same time.


6. Start out slowly, your sessions will get longer as your body adjusts to the exercise.


7. To prevent you from getting depressed, give yourself a small reward at the end of each day (non-food, of course).


8. Move around every chance you get- climb stairs instead of taking the elevator, park in farthest spot in the lot, clean house more.


9. Get a stability ball and bounce or just sit on it (making sure to keep your back straight and abs firm) while watching TV, working at the home computer, etc.

Tips of help

• Set a target weight for a specific occasion, i.e. a friend's wedding in which you're a bridesmaid.


• Drink lots of water. In addition to making fat more soluble, the water provides much needed sustenance to the muscles as they become accustomed to exercise. Choose water that is fortified with minerals like potassium, magnesium and calcium. These minerals, important to maintaining electrolytes in the blood, are depleted from sweating during exercise. They also aid in keeping blood pressure down which is important to any healthy person, especially one embarking on a serious exercise regimen.


• Avoid caffeine and "diet pill" supplements containing caffeine. Although it will often decrease appetite and cause a greater initial weight loss, caffeine merely strips off water weight and dehydrates the body. If you are a coffee drinker, try to gradually reduce your intake or substitute half of your usual coffee grounds with chicory to decrease the overall caffeine per cup.


• Lift weights. Adding muscle to your body increases your metabolism, which in turn helps your body's natural ability to burn fat.

Things to remember

• Don't be too hard on yourself. You won't lose ten pounds the first week. Expect a gradual weight loss.


• You will have soreness and muscle aches if you haven't vigorously exercised in awhile.


• Don't worry. The more you exercise the more you'll stretch your muscles and the pain will greatly decrease.


• You can lose weight just by exercising only if you keep a moderate eating pattern- not a diet, per se, just eat sensibly three times a day with healthy snacks.


• Watch for overall body condition changes, not just weight.


• Watch for overall body condition changes, not just weight.