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A Workout a Day, Keeps the Doctor Away
By: Scottsdale Weight Loss Center
Published: October 29, 2013
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What does it take to lose weight? This is a question that many people have. With two-thirds of the United States population obese and another third considered overweight, the subject of how to lose weight is a popular one.
Most people have tried losing weight in the past, and in the majority of situations that weight comes back after just a short period of time. Conventional diet programs don’t encourage life-long changes to your habits and behaviors, and this makes it difficult to maintain the weight loss for any extended amount of time.
What can you do to stay in shape?
Instead of just thinking about what it takes to lose weight, start focusing on what you can do to become healthier. There are several essential components to a healthy lifestyle:
- Regular activity
- A healthy diet
- Good sleeping habits
- Positive stress management skills
- Healthy behaviors
Why Working Out Daily Matters to You
Exercise is the foundation of successful weight loss and maintenance. By itself, exercise is moderate as a weight loss tool but in conjunction with decreased calories and proper sleep, it is invaluable. The American Heart Association recommends that every adult engage in 30 minutes of activity at least five days a week. If this sounds like a lot, think again. You can break up this 2.5 hours of exercise a week in any way you want. This might mean 10 minute walks in the morning or 15 minute workouts at lunch three days a week. Piece a couple small workouts together to see what works best for your schedule.
Exercisers take many different forms: walkers, runners, swimmers, and cyclists, those who like the Stairmaster, group aerobics, weight lifting, water aerobics, and jazzercise. Which is the best? THEY ALL ARE! Any activity that you do on a regular basis will help your weight loss efforts.
Think of exercise as one of the basic parts of your day.
Schedule it in until it becomes a habit. It should be just as important as flossing or checking email. Some of us love exercise from day one. For the rest of us, it is necessary and try not to think of exercise as work.
Think of exercise as a time to process or plan out your day. Think of it as 30 min of alone time. Think of it as a good excuse to watch a movie, listen to your music or do books on tape. Think of it as a time to come up with your next great idea. Walk with a partner or significant other to spend time together. Walk on your treadmill while talking on the phone to your friend or relative as they walk on their own treadmill.the foundation of successful.
Nick
Nick's Story
"I wish I would have come here first. We spend all our time reacting to the next great weight loss tip or program. It might work for a while, but does not last and we end up yo-yoing from one fad to the next – as we gain more weight." Read More
Gina
Lost 44.5 lbs
"I had no trouble adhering to the meals and they really helped catapult my progress! The classes were so beneficial to me because they helped change my thinking about how I viewed health, nutrition, and fitness.
I will always have my relationship with Scottsdale Weight Loss Center. They truly helped me change my life forever." Read More
Lauren
Lost 60 lbs
"Dr. Ziltzer and everyone who I have come in contact with at the Scottsdale Weight Loss office have been so encouraging and I look forward to seeing them each week. It is now a year and 2 months later since I started. I am down 60 lbs., which is the average amount a 9-year-old weighs, it is crazy to think I lost a whole person! I feel amazing, I hit my goal weight in November 2021 just before Thanksgiving. Nothing on my body hurts anymore..." Read More
Chuck
Lost 66 lbs
"The best thing I did was call the Scottsdale Weight Loss Center. I have a lot more energy, I'm not hungry, and it feels great.
You can take it from me that this is a program that produces results. The staff is always positive, supportive, and never judgmental.
Your visits always result in positive reinforcement, no matter if you had a good week or a bad week." Read More
Emily
Lost 101 lbs
"Here I am at the lowest I have been since high school weighing in at 155lbs. I have lost 101 lbs, BMI of 39 when I started, to 21.6, and of course at body fat % of 47.1 to 26.5%. I told myself by my 30th birthday I wanted to be confident in the way I look and I owe it all to SWLC. The entire staff is so welcoming and they are rooting for you just as much as you are rooting for yourself...." Read More
Reviews
Meet Our Team
Robert Ziltzer, MD, FACP, FAAP, FOMA
Obesity Medicine Certified Physician
Diana Bone, FNP-C
Specializing in Obesity Medicine
Craig Primack, MD, FACP, FAAP, MFOMA
Obesity Medicine Certified Physician
Kristen Ash, FNP-C, FNP-BC
Nurse Practitioner
Alicia Earley, FNP-C
Family Nurse Practitioner
