Walk thirty minutes a day every day. No excuses. Then call your support partner after you do it.
Start a strength training program focusing on core muscle (legs, abdominals, and upper body) in the form of twenty minutes two or three days a week.
Stretch every day after physical activity to keep your muscles loose and pliable, to help you prevent injury.
Do this exercise any time you want: Suck in your belly button and squeeze your butt as if you're pulling up tight jeans. It helps with posture and strengthens your abdominals.
Get up and go. Anytime you can move at work or at home, do it.
Who Woulda Thunk It Strategies
Get seven to eight hours of sleep a night. Lack of sleep promotes hedonistic eating as you search for something to boost chemicals in your brain. Your brain needs sleep to regenerate these chemicals, and sugary foods help release the diminished supply of chemicals you have, to make up for the lack of sleep.
Play video games. Keeping your hands full keeps them off the coconut muffins.
Have healthy, safe, monogamous sex. Satisfying one appetite center of your brain can help satisfy another.
Ask your family what your parents and grandparents looked like when they were eighteen, to give you a sense of what your ideal body should look like.
Get tested: blood pressure, cholesterol, blood sugar, and C-reactive protein (a marker of inflammation), and certain hormone levels, depending on your weight situation.
Medicine Cabinet Strategies
Take two aspirin (162 milligrams) every day to decrease arterial inflammation and health risks associated with obesity. Consult your doctor first.
See your doctor about prescription drugs associated with weight loss if you hit a waist plateau on the plan (see appendix).