Fitness fads come and go, but the secret to effective weight loss is to combine a programme of regular cardiovascular (aerobic) and strengthening exercise with a balanced diet.
Like most people, you probably think you're fairly active and 'fit enough' for your day-to-day life.
But, to lose weight, you need to be active every day.
This activity should make you breathe faster (though not leave you puffed) and make your heart pump a bit faster.
Ideally, you should also include some strengthening (o toning) and stretching activities each week.
If that sounds like a tall order, don't worry - it can be broken into several shorter bursts so it fits around your lifestyle, and need not feel as hard as you imagine! Why should I get more active? Before you begin here are some great reasons for getting active.
Burns fat Regular activity burns fat, helping you lose weight faster and preventing further weight gain.
All movement burns calories - the more you move the more stored fat you'll burn.
By losing weight, you'll feel less pain or discomfort in your hips, knees, ankles and back, which will spur you to exercise more.
Benefits your health Regular activity is good for your health.
It halves your risk of developing heart disease, reduces the risk of having a stroke, helps lower blood pressure and reduces the chance of developing diabetes.
Strengthens your muscles Doing strength or toning exercises three times a week will prevent the age-related loss of muscle that happens after the age of about thirty.
Most people lose between 2.
3 and 3.
2kg of their muscle every decade, which means a drop in your metabolic rate and daily calorie burn.
Makes your heart stronger Activity strengthens your heart muscle, allowing it to pump blood efficiently round your body with each heartbeat.
Activity also increases the capacity of your lungs so you can breathe in more oxygen with each breathe.
It also keeps your blood vessels clog-free, helping keep blood cholesterol levels and blood pressure in check.
Lets you live longer Keeping active means a longer (and healthier) life.
Relives stiffness Stretching exercises relieve stiffness, improves your range of movement and increase your flexibility.
Good for your bones Weight-bearing exercise, such as walking, running and dancing, slows the bone loss that can lead to osteoporosis (thinning of the bones) Improves mood and reduces stress Regular activity can reduce stress, anxiety and depression - you'll relax more easily and feel better about yourself.
It releases endorphins, chemical messengers that uplift your mood.
Gives you good posture All activities improve your posture, balance, strength, suppleness and mobility.
Enhances your self-esteem Regular exercise improves the way you look and makes you feel better about yourself, so you'll have a greater desire to eat healthily too.
Gives you more energy Regular activity makes you feel more energetic.
You'll be able to cope better with your daily routine and have energy to spare.
Like most people, you probably think you're fairly active and 'fit enough' for your day-to-day life.
But, to lose weight, you need to be active every day.
This activity should make you breathe faster (though not leave you puffed) and make your heart pump a bit faster.
Ideally, you should also include some strengthening (o toning) and stretching activities each week.
If that sounds like a tall order, don't worry - it can be broken into several shorter bursts so it fits around your lifestyle, and need not feel as hard as you imagine! Why should I get more active? Before you begin here are some great reasons for getting active.
Burns fat Regular activity burns fat, helping you lose weight faster and preventing further weight gain.
All movement burns calories - the more you move the more stored fat you'll burn.
By losing weight, you'll feel less pain or discomfort in your hips, knees, ankles and back, which will spur you to exercise more.
Benefits your health Regular activity is good for your health.
It halves your risk of developing heart disease, reduces the risk of having a stroke, helps lower blood pressure and reduces the chance of developing diabetes.
Strengthens your muscles Doing strength or toning exercises three times a week will prevent the age-related loss of muscle that happens after the age of about thirty.
Most people lose between 2.
3 and 3.
2kg of their muscle every decade, which means a drop in your metabolic rate and daily calorie burn.
Makes your heart stronger Activity strengthens your heart muscle, allowing it to pump blood efficiently round your body with each heartbeat.
Activity also increases the capacity of your lungs so you can breathe in more oxygen with each breathe.
It also keeps your blood vessels clog-free, helping keep blood cholesterol levels and blood pressure in check.
Lets you live longer Keeping active means a longer (and healthier) life.
Relives stiffness Stretching exercises relieve stiffness, improves your range of movement and increase your flexibility.
Good for your bones Weight-bearing exercise, such as walking, running and dancing, slows the bone loss that can lead to osteoporosis (thinning of the bones) Improves mood and reduces stress Regular activity can reduce stress, anxiety and depression - you'll relax more easily and feel better about yourself.
It releases endorphins, chemical messengers that uplift your mood.
Gives you good posture All activities improve your posture, balance, strength, suppleness and mobility.
Enhances your self-esteem Regular exercise improves the way you look and makes you feel better about yourself, so you'll have a greater desire to eat healthily too.
Gives you more energy Regular activity makes you feel more energetic.
You'll be able to cope better with your daily routine and have energy to spare.