If you are struggling with weight gain you're not alone. Millions of people are overweight and many want to correct their problem and lose weight. In order to lose weight you'll need to find a good diet and exercise plan. You'll also need to be ready to lose weight. . Many people lose weight only to quickly put the weight back on again once the diet is over.

1. Top 10 Exercise Tips for Weight Loss
Table of Contents
Tips for Weight Loss .................................................................................................................................. 2
Avoid Common Diet Mistake ................................................................................................................... 3
Stress Less – Exercise More ................................................................................................................... 4
Set and Keep Your Weight Loss Goals ......................................................................................... 5
Nutritional .................................................................................................................................................... 6
Facts for Dieters ..................................................................................................................................... 7

2. Top 10 Exercise Tips for Weight Loss
Best Exercises for Dieters ................................................................................................................ 8
Tips For Weight Loss
When you're trying to lose weight you need to start and keep up on a good exercise routine.
Keep a healthy diet and add exercise to help burn calories. Find the right workout for you and
follow these easy tips to keep you on track.
1. Exercise every day. Whether you exercise for 15 minutes or an hour be sure to make
time every day for exercising. Regular exercise helps you take weight off and also helps
you feel better physically and mentally. If you are serious about losing weight you need
to combine diet and exercise.
2. Combine aerobic exercise with flexibility training. The body needs aerobic exercise and
flexibility training. To accomplish both you can do separate exercise routines on
alternate days or add some simple flexibility exercises to your pre-aerobic warm up.
3. Start slowly. Many overweight people have not been very active. It's important to start a
new exercise routine slowly only doing what you can. As your fitness level increases
you can adjust your workout accordingly. Check with your doctor before you begin any
new exercise program.
4. Try various exercises to break up the monotony. The more types of exercises you have
to choose from the more apt you'll be to keep up on your exercise program. Always look
for new and interesting exercises and be open to trying new workouts.

3. Top 10 Exercise Tips for Weight Loss
5. Don't sweat the small stuff – If you forget to exercise or don’t have time one day don't
worry about it. Simply pick up your routine the next day. Too many dieters think they
have failed when they miss just one day of working out.
6. Stay hydrated. The body needs plenty of water – especially while exercising. Make
sure that you keep up your water intake. Plain water has no calories and hydrates just
as well as flavored or enhanced water drinks.
7. Add more exercise to your day. Whenever possible try to add a little more exercise to
your everyday activities. Walk to the store, ride your bike to the train station or walk up
the stairs to add more exercise without the hassle.
8. Keep a regular exercise schedule. Those who exercise regularly – the same time every
day – tend to keep up their exercise routines. The body reacts favorably to routines.
Find the time that works best for you and stick to it – even on weekends.
9. Keep an exercise journal. You'll be able to see at a glance what exercises you've been
doing, how much you've been doing them and at what intervals. This can serve as a
great way to boost your motivation. Set goals for weekly exercise and reward yourself
when you reach them.
10. Find exercises you can do at home. While joining a fitness center or gym is one option
always have some exercise routines you can follow when you're at home. There will be
times when you just don't feel like going to the gym. Don't let that be an excuse for not
exercising.
Avoid Common Diet Mistakes
Many people are on weight loss diets and are trying to shed excess pounds. Not everyone will
be successful in his or her dieting attempts. Why do some people find success while others

4. Top 10 Exercise Tips for Weight Loss
fail? There are some common dieting mistakes that you need to avoid to give yourself a better
chance for success.
Mistake #1 – Not Counting Calories
Many people think that they can easily judge what they should be eating and so they don't need
to count calories. In fact it can be very important to keep track of your daily caloric intake.
Calories can be very deceiving. Keep a log of all your daily calories. If you prefer you can write
down the foods you eat and look up the calories later on. At any rate you still need to check and
measure the calories that you take in.
Mistake #2 – Not Exercising
Even the best of diet plans will work better when you exercise. Exercising will not only help you
burn extra calories but also helps your body regain a more normal metabolism allowing you to
burn even more calories throughout the day. Be wary of diet plans that tell you that you don't
need to exercise since activity will help you burn away calories. Adding even a 15-minute
workout to your day will help you greatly improve your fitness level and help you lose weight.
Mistake #3 – Not Eating Enough
Dieting doesn't mean that you need to starve yourself. You should be able to eat a healthy diet
with smaller portions and lose weight. When you eat too few calories you're actually depriving
yourself of the vitamins and nutrients that are essential for proper health. Check to see how
many calories you should be eating and try to stick to that amount.
Mistake #4 – Not Setting Goals
Weight loss goals, like anything else, need to be spelled out. When you fail to set goals you're
heading for defeat. You need to set realistic weight loss goals so that you know what you're
striving for. Setting goals is like giving yourself a map for attaining your ideal weight. Without
the map you'll likely head off course and fail to lose weight.

5. Top 10 Exercise Tips for Weight Loss
Mistake #5 – Not Changing Eating Habits
Dieting isn't simply about losing weight – it's also about keeping the weight off. In order to do
that you need to develop healthy eating habits that you can carry with you for the rest of your
life. Learn to eat healthier foods in smaller portions and soon you'll be changing the way you
like to eat. Many people go on an eating binge as soon as the diet is over and simply end up
packing the pounds right back on.
Mistake #6 – Not Getting Support
Many people think that dieting is a personal thing and so they don't involve anyone else in their
quest. The truth is that the right kind of support can help you reach your weight loss goals more
quickly. Choose people for your support team who are helpful, positive and supportive. Ignore
those who send negative messages. Enough positive reinforcement will help you through the
rough spots.
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Stress Less – Exercise More
Exercise is an important part of any weight loss plan. Doctors are now recognizing that there is
a connection between stress and exercise. Exercise can help you get rid of stress in your life.
Too much stress can actually make you feel less like exercising. How do you combat the stress
in your life? Getting on a regular exercise plan and sticking to it can help you relieve stress and
help you lose weight.

6. Top 10 Exercise Tips for Weight Loss
There is a very real connection between stress and exercise. Stress causes the body to
produce excess hormones and adrenaline. Exercising can actually help to decrease our
adrenaline and help us feel more relaxed and in balance.
Stress can be acute but can also accumulate or build up in the body. You may have noticed
that sometimes little stresses build up until suddenly just one more small stress puts us over the
edge. This buildup of stress is normal but we can help to reduce and eliminate stress by
exercising.
Many people find that they like to use exercise as a transition in their lives. When transitioning
between home and work or home and school it can be helpful to cushion the transition with
some exercise. Even a small amount of exercise, say 15 minutes, can help us effectively cope
with stress.
Exercising in the morning can be helpful to assist in gearing up for the day. Getting the oxygen
moving better in the body will help us think as we go to work or school. Exercise can bring on a
euphoric feeling that makes us feel exhilarated. This feeling can last for several hours making
the day much more bearable. The best exercises to do in the morning are those that have
aerobic qualities. However doing any type of exercise will improve your outlook for the day.
It can be helpful to do some exercises in the evening. Exercising after a long workday can help
relieve the stress while at the same time calm and relax the mind. Don't do strenuous exercises
too close to bedtime; however, since they are likely to make you feel more wide awake. Instead
try some calming yoga or stretching exercises that will help you relax before bed.
Experiment with exercise routines and times. You'll soon find the time that works best for you.
Once you find a good exercise routine and time try to stick with it. Research shows that you're
much more likely to exercise more and reduce stress when you maintain a regular schedule.
Vary your exercise routine based on the type of activity you like to do at a particular time of day.

7. Top 10 Exercise Tips for Weight Loss
For instance if you enjoy running in the mornings, you can substitute other aerobic activities like
bicycling to create a more interesting mix.
The main thing to remember is to exercise regularly. 30 minutes of daily exercise will help you
best reduce stress and feel better. If you can't fit that into your schedule try two 15-minute
sessions. When daily exercise is not possible try to fit in exercise at least 3 days of the week.
You'll be much happier and will reap the benefits of weight loss as well
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Nutritional Facts for Dieters
Everyone needs to be aware of how to read and understand food nutritional values. For those
on a weight loss diet it is particularly important to know how to read nutritional labels in order to
make the best food choices. Learn how to read labels and choose foods wisely with these easy
tips.
 Calories – Calories are one of the most important considerations for dieters who are
trying to lose weight. Comparison of calories between similar foods can be confusing.
Be sure to review the calories per serving.
 Serving Size – Check to see what the recommended serving size is. This can be
deceiving. Often pictures on the box show larger portions than are actually
recommended. You may find that the serving size is very small. For example on a box
of cookies the serving size may be only 3 cookies.
 Servings Per Container – This is the actual amount of food in the package based on
recommended serving sizes.
 Daily Values – Food sold in the United States must list nutritional facts on the label.
Daily values are listed as percentages based on a 2,000 daily calorie diet. Be aware
that the percentages would need to be adjusted if you are eating fewer than 2,000
calories per day.

8. Top 10 Exercise Tips for Weight Loss
 Calories from Fat – Check to see how many of the calories in the food are from fat. If
the calories from fat are high you should probably avoid eating that particular food or
reduce the amount of it that you eat. You want to keep your fat intake low for a healthy
diet.
 Fat Breakdown – The label will show the breakdown of fat in the product into saturated
fat, trans fat, cholesterol and total fat. Check to see how much of the total fat is
cholesterol or trans fat.
 Check to see how you eat the product. For example a box of cereal may show caloric
intake based on eating the product dry. Look to see if there is nutritional information
based on the way you eat the product. In this case if you put milk on your cereal you
need to check for the nutritional value with milk included.
 Sodium – Everyone needs to take care to limit his or her sodium intake. Check the
package to find out how much sodium is in each serving. Salt is often used as a
preservative and so it may be surprising to see just how much sodium is in each serving.
 Carbohydrates – Many people on weight loss diets are limiting their carbohydrate intake.
Check the label to see what percentage of the product is made up of carbs.
 Sugar – Those on a diet and others may want to limit their sugar intake. Many
unexpected foods contain sugar. Check the label to see just how much of the food is
made up of sugar and avoid those with high sugar content.
 Compare labels. You can often do better by simply eating a small amount of foods you
like rather than trying to adapt to a diet that you don't care for. Check the labels to
compare which food is the better choice and pick the one that is healthier.
Best Exercises for Dieters
Exercise is a necessary part of any weight loss diet plan. Exercise helps to burn more calories,
increases our overall health and helps us lose weight. You'll feel better when you are exercising
on a daily basis. The thought of starting an exercise plan can be daunting for many of us who
are overweight. You may not have regularly exercised in a long time and don't know where to
begin.
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

9. Top 10 Exercise Tips for Weight Loss
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

10. Top 10 Exercise Tips for Weight Loss
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.
Specialized Training
Those on a weight loss diet may have special exercise needs. Often dieters have weight
problems in certain areas such as in the stomach or hips. Choose exercises that target the
areas you need. For example to help flatten the stomach do sit-ups or crunches. To help
decrease hip size, try stepping exercises. Add a simple calisthenics exercise routine to your
daily exercise regime.
There you have it , but just like anything in life it take time and focus
but at the end of the road , you will be proud the you did your best and
all the merit belongs to you . Only you can change your life and your
world , they happiness is in the person who makes there life happy . I
hope you are one to choose joy rather than pain. Hope this ebook
helped you and I will be sending you plenty of tips and workouts to help
you body , mind, and soul so look out for my emails . For more
information and diet programs
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Wishing you all the luck on you path to fitness……..
Ty Matthews

11. Top 10 Exercise Tips for Weight Loss