Americans tend to think of exercise as more their duty than as a part of their culture, or "way of life." But it's a true lifestyle preference. Throughout the world, many forms of regular exercise are taking hold of whole general populations. Take walking, for example. In Europe, people are flocking to their local well-developed public hiking trails, and there's quite a few of those spread across the USA as well. Walking of a moderate type is called Volkssport in Europe, and it's been around for many centuries.

Easy going exercise such as walking continues to stave off heart disease, osteoporosis, high cholesterol and many types of cancer. It doesn't sound like much, but walking can really tighten your whole body up. Your legs will especially benefit, and your buns will automatically grow firmer as you stroll. Not to mention that the only investment you need to make is a pair of comfy, sturdy sensible shoes, preferably made of leather or canvas with rubber soles.

You may think that yoga is some uncomfortable form of Eastern self-punishment and mysticism, but it is not. Yoga is great for toning your body, as it is extremely gentle when done correctly. It combines traditional breathing and relaxation techniques with simple stretching. It's good to use yoga during a weight-loss program when you're sedentary, as it's very easy on your body, you don't have to repeat the same exercises every day, and it requires a minimal time commitment. Yoga can be used in conjunction with a more rigorous exercise program to help maintain your overall state of fitness. "Yoga doesn't take over your life, it enhances it," says Alice Cristensen, founder and executive director of the American Yoga Association.

Continuing Your Program—Goals and Motivation

Okay, so you've gotten started, but what does all this have to do with watching your weight? First of all, you have to figure out exactly what you're expecting to accomplish. Are you looking for optimal health, or do you really want to fit into slinky clothes better? Either way, you are going to have to set goals and try to attain them as you go. It helps to clearly keep in mind what you're aiming for, and it helps to visualize yourself at your ideal weight several times a day. This image impresses itself upon your subconscious and inwardly motivates you to continue your program with a bulldog's sheer tenacity and motivation. Try looking at old photographs of yourself at your ideal weight and picturing realistically what you'll look like when you're back there again. Don't expect the "fountain of youth", but you will be shocked how close you can get to your mental picture. You will be amazed at how good you are going to feel as you move your body and become fit and not fat.

You should make a brief list of the five major reasons you're embarking on an exercise and weight loss program. Do you want to bring down your blood pressure? Does being fat make you feel too old? Do you want to attract someone new in your life? When you sit in your car, does your stomach practically turn the steering wheel? Make it a point to carry this list with you wherever you go, and when you get in the mood to quit and give up, whip it out and read it aloud, saying to yourself that this is what you really want.

You must also remember to keep it simple when you're losing weight. In most cases, burning more calories than you ingest is the biggest concern. You have to expend approximately 3,500 calories to lose one pound of adipose fat tissue. Water weight doesn't count, and that's what a lot of people lose at first. Also, the important thing about exercise is that you can eat almost normally and still lose the weight at a healthy and reasonable pace. If you don't exercise and try to lose weight, you'll be tempted to embark on a starvation diet. This has been shown to make you lose lean muscle mass instead of fat in most cases, and although you'll drop some pounds, they may be the wrong ones. Chances are that if you're unfit while you're losing weight, you'll get physically tired, sleep less, become overly emotional, and get stressed. Trying to lose weight by starving yourself will not work—you need to exercise in order to attain permanent weight loss.

Try keeping a journal of your progress every day, and consult with it when you want to know how far along you've come. You can also use it to gauge how you're doing, and whether or not you're losing weight at a reasonable pace. Congratulate yourself every time you ate the right thing, kept to your exercise schedule, or didn't give in to temptation that day by making a brief note about it. Read the journal to inspire you about what you are doing whenever you feel the urge to let go.

Meanwhile, as you chart your progress, take the time to reward yourself for everything that your are doing right. Ignore occasional slip ups, and don't let them bother you. Move on and motivate yourself by going to a movie, taking a break from work, going to the beach or whatever floats your boat. Don't reward yourself with food! Find other methods of loving life and use them. Treating yourself manifests your brain's reward system and it keeps you striving towards your goals.

Don't forget to share any successes or failures with your friends and family. Tell them all about how proud you are of the new lifestyle choices that you are making, and share in their enthusiasm. They want you to be healthy and so do you. Some of them may worry that you're starving yourself or are in a state of denial. Reassure them that you are doing what is best for your body, and proceed carefully with your healthy diet and exercise plans.

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