Activity and weight loss

It's just not enough to cut back on what you eat when you want to lose weight. Getting regular physical activity has many benefits.

Regular exercise:

• Helps burn calories. When the body is in deficit, it will burn stored fat for energy
• Increases calories burned. Muscle burns more energy than body fat does, so having more muscle will increase your basal metabolic rate. Additionally, a workout can boost your basal metabolic rate for several hours afterwards
• Helps reduce stress, which could otherwise lead to snacking and overeating
• Improves your sense of well-being and self-esteem
• Helps you look and feel better

You should always consult your doctor before starting an exercise program, but as a general guide, try to get some physical activity three times a week for at least 20 minute each time.

How do I get started?

Start small. Have you tried a new exercise regimen with great excitement, overdone it on the first few days, and stopped because you were tired, sore, or discouraged? Everybody has, so this time, work your way up. Consistency is the key.

Watch a video about simple activities you can do at home

Do what moves you. If you love to dance, find a class or group that meets regularly. If swimming, cycling, or skating brings out the kid in you, discover new places where you can get started. One of the easiest and most affordable physical activities is walking, and it's a great way to explore your neighborhood, city, or national park system.

Exercise adds up quickly. The great thing about exercise is its cumulative effect — you don't have to do it all at once. You can add it to your activities throughout the day by sneaking in a little extra effort to the things you already do. Try these:

• take the stairs instead of the elevator
• when shopping, park in the far corner of the lot
• to talk with a co-worker, visit his or her office instead of emailing
• when you walk the dog, go around the block an extra time
• at lunchtime, walk to a nearby park and eat outdoors

Measure your progress. Once you begin, record in a journal how long you spent on physical activity, or how far you went. You'll enjoy watching your progress add up over time.

Team up. Get with a friend and help each other stick with a plan. Talking with your friend can make the time you spend exercising pass more quickly.

myalliplan can help you create a personalized weekly activity plan. From walking, to tennis, to yoga, and more, you can develop a routine that works for you. You'll also find tips on stretching and improving specific areas, including arms, abdominals, and legs. After you buy alli™, register to use the activity plan tool.