In this the third installment of our series on what a weight loss plan should have in order to result in long-term weight loss, we will examine the concept of increasing your activity level, or what is commonly referred to as "exercise.” The word "exercise" scares a lot of people who see only pain, sweat, expensive health clubs or
equipment whenever they hear of the word. It could be all of that, but it doesn't have to be.

As a reminder, the four characteristics of successful weight loss plans are:

1. The plan must avoid cravings
2. The plan must avoid hunger
3. The plan must call for increasing your activity level
4. It must be a plan you can live with for a long time

Exercise simply means doing an activity beyond your normal activities of daily living, that will increase your metabolic rate. This is a must for you to succeed in gaining long-term weight loss.

You have probably heard of pills that promise to make you lose weight without diet or exercise. Can you identify any body who has achieved permanent weight loss with those programs? Let me spare you the research. The answer is no. If the plan tells you that you do not need to increase your activity level, then for it to work, one of two things have to happen, either you are blocking an essential food ingredient or you are being given a stimulant that increases your metabolism. In either case, you are playing with fire and the consequences can be drastic.

Stimulants have been known to cause irregular heartbeats and even deaths. I would not classify that as being safe and people on these products soon learn that the side effects are unbearable and they stop using them. You probably heard of Steve Bechler, the Baltimore Orioles pitcher who died from taking ephedra, a stimulant taken by many individuals, that increases their metabolism

You must increase your activity level as you reduce your intake of calories because of the body's mechanism for controlling weight. The body always wants to maintain your present weight. So when you reduce your intake of calories, the body slows down its metabolism. So, you have to exercise to bring it back up.

The trick is to find a program that is convenient and one you can stick with. The most popular program for those who have succeeded in maintaining long-term weight loss is walking. This is something you can do and does not involve any cost or expensive equipment. If walking is not your thing, find an activity that you enjoy and find a
variety of them so that it doesn't become boring. If you can afford to join a gym and or work with trainers, by all means do so.

Working with a trainer and getting professional advice not only shows you the right things to do but you end with somebody who will encourage you and mentor you through the process. The most important thing, however, is
to be sure that any program you engage in is one that you can live with based on your life style and the ability to enjoy and maintain that activity.


Dr. David Nganele empowers individuals with the knowledge to take help them take control of their health. His latest ebook is "How to Choose A Weight Loss Plan That Will Work for You.” Learn more at http://www.aboutdietplans.com.