Diet and exercise are the keys to fitness. Getting fit lowers your risk for heart disease, type 2 diabetes, hypertension, stroke and some types of cancer, according to the Mayo Clinic. Lifestyle changes can make a big impact on weight loss and overall fitness. Supercharge your weight loss and fitness results by tracking your progress and fitting exercise into your day.
Set Goals
Setting exercise and weight loss goals helps you track your progress. Decide how much weight you want to lose and a fitness level target. Break down these goals into smaller goals that can be achieved in a three-month period. Focus on achieving one goal at a time, as this will keep you from getting overwhelmed and losing motivation.
Take Measurements
The only way to track real progress is by having a starting point. Weigh yourself at a doctor's office or with a calibrated scale for an accurate weight. Take all body measurements. Make a chart using the body measurements and weight. Once a month, take new measurements and add them to the chart.
Write it Down
Many times, people underestimate the number of calories in a meal or their daily food totals. Keeping track will keep you on track. Make sure to include all snacks and small bites eaten during the day. Ten calories here and there add up fast. Keeping a food diary will help to identify eating triggers, things that cause you to overeat, according to the Weight-control Information Network.
Lifestyle Changes
Diet and nutrition are half the battle, but the other half is exercise and fitness. Simple lifestyle changes make big impacts on health. Modern society forces people into a more sedentary lifestyle that is detrimental to health. The human body needs exercise and movement in order to maintain fitness.
Walk up the stairs instead of taking the elevator. Park several rows out from the store and get a short walk to the entrance. Start taking walks during the day or after work with friends or family. Instead of taking the car to be washed, wash it yourself. This is a great way to burn some extra calories and get outside in the sunshine. Instead of going to the movies this weekend, try going to the zoo and walking around. The American Council on Exercise notes that walking reduces cholesterol, lowers blood pressure, increases cardiovascular physical activity done during the day, builds endurance and burns calories.
Exercise
Exercise is a necessary part of weight loss and fitness. Aerobic exercise is important for cardiovascular health and the best way to burn calories and lose weight. Find something that is enjoyable and is an aerobic activity. This makes the time fun, and you are more likely to stick with the program. The American Heart Association recommends 30 minutes of aerobic exercise daily for cardiovascular health.
Not everyone can spend hours in a gym. Burst training can achieve the same fitness and weight loss goals. Short bouts of aerobic activity can favorably alter cardiovascular risk factors, notes the British Journal of Sports Medicine. Intense aerobic activity done in 10-minute bursts six times during the day will boost metabolism and burn calories. This is one way to fit a workout into a busy schedule.
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