"This is such a great way to help with issues in life. One day at a time with help each day. Thanks for this great site." -Maria
Read More Testimonials»

Our Losing Weight Experts

Dr. Mark Hyman

Dr. Mark Hyman

Physician, author and co-founder of Canyon Ranch Resort and...

Shared by First30Days View Profile»
Joy Bauer

Joy Bauer

Registered dietician and best-selling author

Shared by First30Days View Profile»
Dr. Arthur Agatston

Dr. Arthur Agatston

Author of The South Beach Diet

Shared by First30Days View Profile»

Meet all of our Diet and Fitness Experts»

Got A Tip?


Exercise: Just Do It


While dieting alone can shed pounds, a proper workout will maximize your health. The American Heart Association and the American College of Sports Medicine recommend at least 30 minutes of moderate exercise a day, five days a week or 20 minutes of vigorous exercise a day, three days a week. To lose weight, you’ll need to exceed that recommendation—up to 60 or 90 minutes of exercise each session.

It may be hard to exercise because you’re bored with the idea of running or going to the gym. Those aren’t the only activities that you can do to lose weight. These activities all clock in at the 150-calorie mark:

  • 30 minutes of water aerobics
  • 15 minutes shoveling snow
  • 20 minutes playing basketball
  • 30 minutes fast dancing
  • 45 minutes in the garden

Time and intensity translate into calories, so the more you shake it, the more you'll lose weight. Strive to incorporate activity into every aspect of your life and you’ll find that exercising is a breeze.

Remember, the average office worker only gets about 3,000 to 4,000 steps in every day. To lose weight, you should strive to get in at least 10,000 to 15,000 steps in a day, which amounts to just about 30 minutes of exercise every day. Get a pedometer and start walking!

Posted: 3/24/23

My husband encouraged us to come out of our shell and tell the world about the man behind the medicine that brought us back together after 7 years of separation. He was so astonished by the amazing spell by Dr. Wakina (dr.wakinalovetemple@gmail.com) that reunited our undying love for each other that proved we are sole mate. There has been a barrier between us, we regularly disagrees with each other, argue over unnecessary things and fight almost every week when we were still unmarried. We eventually separated for some months due unsolvable issues before he moved to Italy for 4 years.
Though it might sound impossible to still get hold of your crush for that period of time without any means of communication. I always felt he took my heart away with him because I could not fall in love again and I could not stop thinking about him but I can not be with him. Doc Wakina (dr.wakinalovetemple@gmail.com) proved that nothing relating to love issues is impossible for him; doctor also proved that true love does not die after broking the barriers between us. Days after the spell, he returned unexpectedly to take me along with him. My happiest moment is seeing us live happily for a year without issues before getting married. We are still astonished by the good spiritual work that brought us together forever.


I must force myself to walk 30 minutes a day. I went down to Atlantic City for 2 days and walked everywhere. I was tired and sore. Made me feel so out of shape (which I know I am). An added bonus - most of my hemmoroids disappeared! - a battle I have been fighting for over a year. Hum....walking must be really good. I will do it.

  • By Everlee
  • on 8/16/09 7:21 AM EST