The last lesson we told you that one of the biggest factors in your weight loss journey was creating a caloric deficit. The only way you can achieve this is by getting active.
For some of us, that can be difficult. We will look for any excuse to avoid it. That is why instant diets and pill solutions are so popular. The idea of losing weight while doing nothing is very appealing.
The fact is, if you want to lose weight and more importantly keep it off - you have to get active. This is what people mean when they say weight loss is a lifestyle change. There is no excuse not to get the proper exercise. You have to burn calories and the more active you are, the more you will burn.
You don’t need to join a gym. Take up a sport and have some fun. Run or walk around the neighborhood. Find some at home exercises you can do. The internet is full of them, part of this series even includes a 7 exercise booklet that you can easily perform at home, with no added equipment.
The Centers for Disease Control and Prevention states that people need (minimum):
150 minutes per week of moderate-intensity aerobic activity (such as brisk walking, riding a bike on level ground, or pushing a lawn mower) or 75 minutes per week of high-intensity aerobic exercise (such as running, jogging, riding a bike up hills or fast on level ground, swimming laps, or playing high-energy sports such as basketball or singles tennis)
At least two sessions per week of strength training exercises such as lifting weights, working with resistance bands, engaging in strenuous functional activities like shoveling dirt, or doing exercises that use body weight (push-ups, pull-ups, squats, lunges, sit-ups, etc.)
If you want to lose weight you have to beat that number, and beat it consistently. It does give you a great number to shoot for though, and shows you what minimums healthy people should aim for.
There is nothing else really to be said. If you want to lose weight you have to make physical activity a part of your daily routine.