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  1. Exercise Exercise By Michael D. Morrello, M.S. Licensed Psychologist

  2. Exercise Nearly 90% of dieters who lose weight and keep it off do so with a combination of diet and exercise; only 10% use diet alone. Exercise has many diet and non-diet related benefits. Exercise helps you stick with your diet. Exercise might help control your appetite.

  3. 3. Exercise boosts mood and soothes stress. 4. Exercise burns calories. 5. Exercise preserves muscle tissue. 6. Exercise builds confidence. 7. Exercise makes you feel better physically. 8. Exercise improves your health and prevents disease. When you begin reducing calories, you basal metabolism will begin to slow down to conserve energy and your body will begin to consume itself to produce energy. Exercise

  4. The very best way to increase your metabolism is to become more active. Regular exercise will nearly double your metabolic rate. Remember, exercise is anything you do that causes you to breathe more deeply than you normally would and or causes your heart rate to speed up. Exercise

  5. Each time you exercise, you are helping your body release the tension of the stress response, making it feel calmer, safer, and healthier. Regular exercise will trigger the parasympathetic nervous system allowing you to feel more relaxed and peaceful. It will also trigger the release of endorphins, your body’s natural pain killers. The reason people avoid exercise is that they have not linked it to these pleasurable feelings. Exercise

  6. It is really that simple—if you want to exercise regularly, you must enjoy moving your body both during exercise and after completing exercise. Dr. James Hill found that people who struggle with their weight took 1,500 to 2,000 fewer steps than those who maintained a healthy weight. Exercise

  7. Two types of Exercise: Spontaneous Exercise-This is the type of exercise that you incorporate in your daily life, such as taking the stairs instead of the elevator and parking a little distance from your destination so you can walk a little further. Planned Exercise- This is exercise you plan to do at least three times a week, such as working out with weights, running, or playing a sport. Exercise

  8. Solving Common Exercise Problems I have children that need supervision: You can get a stroller or join a health club that provides day care. You may also swap babysitting duties with a friend or exercise with your children. I have physical limitations: Some people can take a water fitness class or swim. You may need to begin with physical therapy first. Please check with your physician before starting any fitness program. Exercise

  9. I don’t have enough time: Schedule exercise into your appointment schedule. Consider getting up earlier and starting your day with exercise. I am embarrassed to exercise where others will see me: Exercise at home to a fitness video or with a close friend who can provide moral support. Develop a more helpful mind set. Who cares what others think. Most people are only concerned with their own activities. Exercise

  10. You should use the same methods to motivate yourself to stick to your diet to motivate yourself to exercise. Here are some tips to motivate your exercise efforts. • Focus on how you will feel after you finish your workout. REMIND YOURSELF THE HARDEST PART IS GETTING STARTED! • Put exercise in the NO CHOICE category. Tell yourself you don’t have a choice. Say “Oh well,” and accept that you have to do it. Exercise

  11. 3.Meet a Friend or Trainer: You’ll be more likely to keep this commitment if you’re accountable for someone. They can also show how to properly perform the exercise making you more confident. 4. Give yourself lots of Credit: Reward yourself for exercising-not just with unplanned food. Exercise

  12. 5. Focus on your Progress: Can you walk a little further? Can you exercise more vigorously? 6. End your session with something positive: If you like a particular exercise plan to do it last. If you dislike a particular exercise plan to do it in the middle. 7. Make sure your doing a type of exercise you like: If you get bored with a particular exercise, change it. Exercise

  13. 8. Make Exercise Convenient: Give yourself more than one exercise option. Exercise A Exercise B Exercise C 9. Always have your exercise clothing ready to go: Get your clothes ready the night before if you exercise in the morning. Keep a set of exercise clothes in your car. Make sure your like your exercise clothing. Exercise