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In addition to diet, including regular physical activity is an essential component to weight loss. Get in the habit of exercising regularly to help support weight loss and long-term weight maintenance. Health professionals recommend that you do both aerobic and strength training every week. Include about 150 minutes of moderate intensity aerobic activity each week in addition to 1 to 2 days of strength training. Aerobic exercises you can try include walking, jogging, swimming, dancing, cycling and hiking. Lift weights, do pilates or yoga for your strength training activities. Although diet and exercise are key for weight loss, there are other behaviors that can also affect weight loss. Getting enough sleep is essential for your body's health but also to weight loss. People who don't sleep well or do not sleep enough are more likely to be overweight or obese. Studies have shown that lack of sleep causes an increase in your appetite and your desire for higher calorie foods (like high fat, high sugar or carb-rich items). To help support your weight loss, get in at least 7 to 9 hours of sleep every night. That might mean going to bed earlier or waking up later if you can. Stress is another life obstacle that can stand in the way of successful weight loss. It's essential that you learn to manage your everyday stress to help reach your weight goals. Chronic stress is something many people deal with. This stress increases your appetite and can trigger more emotional or stress eating. In addition, many people deal with stress in inappropriate ways - like sleeping later and skipping their workouts or engaging in more destructive eating behaviors. Try to manage your stress by talking to your friends, listening to music, going for a walk, meditating, reading a good book or watching a movie. If you're having difficulty managing your stress or it continues to affect your weight, consider seeking extra help from a psychologist or behavioral therapist. Like structured activities and exercise, making it a point to be more active during the day can also help support your weight loss. Try to move more or take more steps during your day. Lifestyle activities are those types of exercises that are part of your normal daily routine. They may include doing household chores, walking to your destinations or gardening. These activities do not burn many calories all by themselves. However, if you do many of them during the day, they can add up to be a significant amount. It's important to try to stay active during your entire day. These activities have been shown to have similar benefits to your health and weight as more structured exercises (like going for a 30-minute jog). Think about your typical day and how you can take more steps or move more in general. You can take the stairs more often, park farther away, stand during TV commercial breaks or schedule in a walking session to your lunch break.
Include regular physical activity. Make sure to get enough sleep. Manage your stress levels. Move more often during the day.