he key to weight loss lies in reducing the calories you eat and drink, however, regular physical activity also plays an important role in losing and maintaining weight.  Exercise not only burns some of the calories you consume but it also makes you feel better and be less stressed -- a significant factor in why people overeat. Please click here first to review Program Expectations before jumping into Session 2.   After you are done, use the "Back" button on your browser to return to this spot.

Research confirms that people who use a combination of dietary changes and exercise to lose weight are more likely to keep their weight off than people who only change their diet.  Therefore Part 1 of this session offers tips for starting an exercise program and including more physical activity in your daily schedule and Part 2 of this session focuses on reducing the calories you consume by learning better control of portion size of foods and drinks.

In the previous session you were asked to record information on your eating and physical activity habits in the Daily Food & Activity Record.  Take a minute to review what you wrote down.  Did you participate in daily physical activity? Three or four days a week?  Not at all?  Were you mainly sedentary? Sitting in front of a computer, TV or your desk?  Be honest with yourself.  Most likely you'll see the need to add more physical activity in your day.

Part 1 – Add Exercise

Any good personal fitness program should have the following 3 key components: cardiovascular or aerobic; strength or anaerobic; and flexibility.  Click here for background information  including the benefits of each component.  Use the "Back" button on your browser to come back to this spot.  

Start at the Right Pace

Many of us defeat our own intentions to become fit by starting to exercise too much too quickly. Then, when we can't keep up, we give up. Not only is exercising beyond your ability discouraging, it also can be dangerous.  Doing so makes you more prone to injury and heart attack.  Rethink the way you approach exercise; doing so will probably increase your chance of success.

Starting today introduce more physical activity into your life, even if it is only a 10 minute daily walk.  This session will get you started on doing so.  For now we're just going to concentrate on getting you up and walking more -- adding more steps to your day.

Your first assignment is to determine your current level of fitness. Remember, you'll be most encouraged with your weight loss and improved fitness at the end of this program if you can show measurable progress from where you started.

Action Step 1 - Assessment of Current Fitness Level

Click here to see if you need a Fitness Evaluation before starting an exercise program.  Use the "Back" button on your browser to return to this spot.

Seek help from a fitness trainer or at your Fitness Center to assess your current fitness level and help you design a personalized fitness program. Depending on your fitness level you can also start a modest walking program on your own. Just make a plan, set your goal.  Write down your goal: Is it to Walk 5 blocks 5 times a week?  Walk for 20 minutes 4 times a week? Be specific. Then when you can easily achieve your goal, add more steps or distance to your walking.  

As you incorporate some of these suggestions in your schedule please be sure to maintain your Daily Food & Activity Record using the calculators and blank forms available under Calorie Calculators on the top frame.

Click here to go to Part 2 - Control Portion Size