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The best way to start exercising is to begin slowly.  Those who have not been exercising regularly may be out of shape.  It is key to remember that any exercise, even a little bit, will go a long way towards helping you lose weight.  Keep in mind that you need to start slowly but can increase your exercise activities as your fitness level increases.

Start Slowly

There are three main types of exercises including flexibility, cardiovascular and weight training.  When starting a new exercise routine begin by doing some basic flexibility exercises.  You don’t need any special equipment to do flexibility exercises.  Simple toe-touches and side stretches will slowly help you increase your flexibility.  When doing the exercises try to push yourself a little further each time.  Soon you will notice an increase in your flexibility as your muscles start to stretch out.

Walking

Walking is one of the best exercises for those starting a new diet and exercise plan.  Walking can be done anywhere and at your own pace.  You can walk as far as you can and may increase the length and intensity of your walks at any time.  When starting a walking routine begin with 15 minutes at a comfortable pace.  As your stamina increase you’ll be able to add 5 minutes to your walking workout. 

Yoga

Yoga is a good exercise for beginners.  Yoga offers a gentle way to stretch your body.  The various yoga poses allow you to stretch all your muscles.  Yoga can be done by almost anyone and can easily be done at home.  Yoga not only helps with flexibility but also teaches good breathing techniques.  Start with a 15-minute daily yoga session and you’ll soon be able to increase your yoga workout.

Aerobics

Aerobic exercises increase your heart rate and provide a healthy workout.  Start an aerobic routine slowly if you aren’t used to this type of activity.  Do as much as you can and stop when you need to.  Take frequent breaks at first.  Choose an aerobic class or DVD that is created especially for beginners.  When you begin the program start by using only your legs.  As your fitness level increases you can add your arms to the routine.

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Fat-binding supplements also act as appetite suppressants, since the fiber they contain makes you feel full faster after eating. This in itself can help with portion control, discouraging overeating. Although suppressing appetite is not their primary purpose, they have been shown in some studies to actually be more effective than some other supplements specifically marketed for their ability to reduce appetite, like hoodia.

Whereas some appetite suppresants simply “trick” your brain into believing that you are full when you are not, which can lose effectiveness quickly, the fiber contained in fat blockers directly reduce hunger by satisfying cravings. Other sources of fiber can have the same effect, if not quite as pronounced, which should encourage you to get the recommended daily allowance of dietary fiber (30 grams).

However, do not assume that fat blockers give you an unlimited license to eat fatty foods and not gain weight – after all, it is not only fat itself that makes you gain body fat. Fat blockers do nothing to prevent the absorption of refined carbohydrates, which are easily stored away by the body as fat when they enter your system. In addition, many fatty foods, particularly fast foods and other “junk food,” contain toxins that may not be able to be flushed out of your body immediately and will end up being stored in fat cells.

Fat-blocking supplements should not be used constantly – there is some risk that in addition to binding to fat molecules, these supplements can also bind to other substances in the process, robbing your body of nutrients. This is not so serious a problem that you need to worry about using fat blockers in moderation, but they should definitely not be used with every meal every day of the week.

Preferably, you should rely on fat-blockers only when “cheating” is unavoidable and you want to simply blunt the effects of a high-fat meal. If used judiciously, fat blockers can give your weight-loss efforts an extra boost.

You probably already have your favorite “core” set of exercises for burning stomach fat; however, many of the most common exercises are some of the worst, at least in terms of getting results. The basic problem is that most people perform abs exercises the wrong way, putting themselves at risk of injury and making it much harder to lose weight, since the exercise ends up being much less challenging than it is supposed to be.

•Hanging leg raises: In this exercise, you typically hang from a bar while arching your back, then raise your legs. The problem with this movement is that because you are arching your back most of the stress of the movement goes to your hip flexors, straining your spine. Unless you perform this exercise differently by hunching rather than arching your spine, you will not only lose little if any belly fat but also risk back injury. Unfortunately, many people find this exercise too difficult  to perform properly, at least in the beginning, so until you have strengthened your core a bit, you are probably better off sticking to other exercises.

•Sit-ups with feet supported: This exercise is another back-killer. It involves the classic sit-up but with your feet weighed down or otherwise secured. This minimizes the recruitment of your abdominal muscles, and again places a great deal of strain on your back. Instead, to get more out of this exercise, and hopefully avoid injury, you should never bring your body down to less than a 45-degree angle with the floor. The classic crunch is much more effective than the typical situp, since it is more difficult to “cheat” on the movement.

•Abs machines: Typical ab-workout machines do not offer optimal muscle recruitment and can actually end up hurting you over the long term. You are much better off doing abs exercises that do not involve machines, as long as you are using proper form. Avoid these machines altogether, if possible.

If you are truly interested in losing belly fat, your first goal should always remain losing most of your excess weight through total-body reistance training and cardio before moving on to abs isolation exercises. This will give you faster results, in the long term, than trying to get “six pack” abs by doing situps, which can be a losing game if you are significantly overweight. Not only will you increase your odds of success, but you will also be more likley to avoid serious injury.

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Water is crucial for digestion, and serves as a carrier for many different chemical and enzymatic reactions in the body, carrying oxygen and nutrients through the blood to the cells, lubricating joints and helping to regulate body temperature. Even breathing depletes the body of water: Just by exhaling, the average adult loses about one pint of water through the course of the day.

If there is not enough water to go around, the effect on your body can be significant and unpleasant, resulting in side effects that can include weight gain, reduced muscle tone, problems with digestion, difficulty eliminating toxins, water retention, and joint and muscle aches.

Simply put, without adequate water, it is next to impossible to lose weight.

The optimal amount of water for most adults is around 10 standard eight-ounce glasses per day, and you should be drinking more if you exercise a lot. If you are currently significantly overweight, you should aim to consume an extra glass of water per day for every 25 pounds of excess weight.

It is also important to ration your water intake throughout the day – if you drink four or five glasses of water in the space of one hour and then go the next five hours without drinking any water at all, you will not get the results you are looking for.

In the beginning, as you begin to drink more water than you are accustomed to, you may find yourself constantly running to the bathroom, but this is only a passing inconvenience – within a couple weeks your body should acclimate itself and you will be able to urinate less frequently.

Finally, it needs to be made clear that there is a definite distinction between water and other beverages that merely contain water. While drinks such as soda, coffee, tea and fruit juices contain water, they do not have quite the same effect as pure water in your system. This is not to say you should not enjoy them, but they should not be considered substitutes for your eight glasses of water per day.

Beer, for example, is mostly water but also contains alcohol, which actually dehydrates the body; sugary soft drinks, meanwhile, can prompt the body to store fat by stimulating the release of insulin in the blood stream.

Therefore, just by drinking more pure water, you can greatly improve your chances of success when beginning a new weight-loss routine.

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The following tips can help you maximize weight loss from your walking routine:

 •Go faster: Whether you walk a mile or run a mile, you burn roughly the same number of calories, but picking up your pace on your daily walk can allow you to cover more distance in the same time, resulting in a higher number of calories burned and greater weight-loss results over time. You don’t need to “speed walk,” but walking at a brisk pace is likely to pay much greater weight-loss dividends than a mere casual stroll. If you are in good shape, you might also want to consider running for intervals and then stopping to walk – the start-and-stop effect mimics the kind of “interval training” that elite athletes use to increase their conditioning.

•Walk first thing in the morning before breakfast: Exercise before breakfast can allow your body to burn as many as 30% more calories with the same amount of exertion. Just make sure you don’t use the extra burned calories as an excuse to eat proportionally more food, or you are unlikely to see much benefit. Do not eat beforehand, but you should drink a tall glass of water in order to avoid becoming dehydrated.

•Take the high road: Walking uphill gives your calorie-burning an additional boost, and it also works different muscles than walking on a flat surface. You don’t have to find a mountain to climb – even low-grade hills can be enough to kick your walking routine up a couple of gears.

•Swing your arms: Without looking silly, swinging your arms while walking at a vigorous pace can add an extra 10% or more to the total number of calories you burn, which can add up to quite a few extra lost pounds over time.

•Breathe deeply: In order to burn oxygen your body needs to draw on its deposits of fat for energy, and the more oxygen you introduce into your system through deep breathing while you walk, the greater the potential increase in weight loss. Deep breathing can also help relieve stress and increase your energy levels.

By following the five easy pointers above, you can significantly increase the amount of fat you burn just by walking around the neighborhood.

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