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Get a doctors clearance. Its all very well for overweight people to get hammered by personal trainers on shows like "The Biggest Loser," but you need to be sure you have no underlying medical reasons not to exercise regularly, especially if you`ve been sedentary for many years. Your doctor can reassure you of this.
Move more during non-exercise activity. Studies have shown that overweight and obese people tend to move less during everyday activities. This may be a result of the excess weight, or it may be a cause of it. In either case, its likely a vicious circle. Extra incidental movement throughout the day is a key factor in establishing a basis for weight loss.
Walk, walk, walk. You can mix this up with slow jogging, if you feel up to it, but at least 40 minutes of brisk walking, six days each week should be your goal. You can do this on a treadmill, on a sidewalk or at the park.
Perform three dumbbell weights sessions. You have easy access to weight training gear at the gym, where free weights and machines are at the ready. But dumbbell lifting can be done easily at the gym or at home. I like the idea of having dumbbells conveniently placed in the house so that it`s easy to pump out a few dozen repetitions in between other activities or even while watching TV, videos or listening to music. Check out the beginner resources to get familiar with how weight training works.