A sensible diet and regular exercise are the key ingredients to weight loss. Yet these difficult tasks are often so hard to accomplish and more easily said than done. I maintain that when it comes to exercise, effectiveness is all about attitude and approach. It is amazing, that with some thought, creativity and planning, you can take your daily routine and intertwine exercise in many ways. But it will take that important step of decision, a decision which will add to your life and take away from your waist!

Make sure you don't fall for the latest infomercial featuring exercise machines. You don't actually need to spend a lot of money. Maybe you have some equipment previously purchased. If so, that's fine, dust it off and set it up somewhere you'll pass everyday so that you're more inclined to use it regularly. Those kinds of tummy sucking wonders tend to be large and take up lots of storage, so only go for one if you have the place to put it. Otherwise, consider purchasing a large exercise ball; these are cheap and effective for exercising most of your muscle groups.

One mistake many make is to suppose that exercising will take big chunks of our time. Just take it one step at a time. It's easy to find exercise DVDs which consist of 20 minute routines, and if you do this at least 3 times a week, you will be on your way to a better physique. Usually, exercise is best completed first thing in the morning before the demands of your day take hold. It's a good idea to get it over with and then you can relax for the rest of the day, without thinking of when you will fit it in. A lady I know does a 20 minute aerobics workout last thing before bed every evening; this works perfectly well for her and she can't believe how well she sleeps as a result! The worst thing you can do is miss a couple of sessions as this is when despondancy sets in and you'll be less likely to pick up and resume your exercise habit. Anyway, the time you exercise is an individual thing and you need to choose the time you know you have free every day, then be disciplined about developing the exercise habit.

A key to sticking with your exercise plan is to make it something you enjoy. Sounds obvious, doesn't it, but you'd be amazed how many people try to get interested in the wrong sport for them, and then quit because it didn't interest them enough in the long term. I advise you to brainstorm ten activities you really like doing. Now if one of those activities is playing football, good on you, but if the list reads more like a passive hobbies list, do some more thinking. How can you make dining out with friends more physical and overall a more healthy experience? Answer, you can schedule a meal somewhere appealing with lots of variety on the menu, near to a beach, river or nature walk, then go for a walk pre-meal to work up that appetite. A lovely experience is to go cycling with the kids, end up at a cafe somewhere, all the while making irreplacable memories, and burning calories as a bonus! Or be like my wife and I and make an after dinner walk on the beach (or wherever's accessible to you) a habit in the summertime for the whole family. Don't leave the kids at home! Model healthy living to them and they'll thank you for it one day. At the very least they'll have beautiful, fun memories of regular conversation in the fresh air with no distractions and no television!

Incorporate exercise into your every day routine. Put away the television remote control and everyone will be forced to get up to turn channels. Park in the parking spot the furthest from the shop door and everyone will be forced to walk briskly across the car park. Carrying shopping bags back to the car will be like lifting weights at the gym! Choose to take the stairs EVERY time rather than the lift. Get off the bus one stop before your usual stop and walk the extra distance. Take time out during your busy working day (especially if you sit at a computer most of the day) and take a brisk walk around the block. You'll be absolutely amazed at the difference it will make to your powers of concentration and well being.

You can use competition to advantage, even if you're only competing with yourself. The key here is a little bit of organisation. Display a time chart somewhere you look often, such as your fridge door, and record every day the time it takes you to complete your walk. You'll be amazed to notice how much quicker you become with practice. This in turn will motivate you to continue. Make sure there's a column also to record your pulse when you walk in the door at the conclusion of your walk as this will show you your improved fitness levels, which will also delight and motivate you. In no time at all you'll be looking to increase the distance you walk within the same time period as you started.

Get inspired about where you exercise, don't just settle for your local neighbourhood if it's not interesting enough to maintain your enthusiasm. Where is your favourite scenery within a few minutes drive of your house? Drive there and give yourself some visual enjoyment as you walk. It might be bush, an allocated walking/cycling track, around a lake etc. If your favourite place in all the world is the local shopping centre there's nothing stopping you doing as a friend of my wife's. She arrives before the crowds every morning and walks the length of the building four or five times as her daily routine, and she couldn't be happier!

It is frequently the case that the overzealous are their own worst enemy. They throw themselves into gruelling exercise routines after determining they will not be slack this time, and end up either injurred or just exhausted, despondent and experiencing lots of aches and pains. Sound familiar? This is no foundation on which to build the rest of your life. Start slowly, move gradually to the next challenge, and be sensible. Your safety is paramount. So don't go jogging if you'd be better off walking briskly or swimming. And try to organise yourself an exercise buddy for accountability, encouragement and safety.

One of the best forms of exercise which suits most people is swimming. It's suitable for all ages, is low impact and works most muscle groups. In hot weather it's refreshing, and if you're lucky enough to live near a heated pool it can be enjoyed all year round. Swimming especially suits those who don't want to let anyone else down as it can be an individual activity and it doesn't matter if you're not very sporty. Swimming benefits everyone, even those who don't swim particularly well.

The competitive spirit can be a powerful motivator for those of you who, like myself, thrive on competition. If you're not already involved in team sport, see what you can arrange. This will be the right move for you. You'll feel accountable to the others in the team, you'll be unlikely to let them down by not showing or having a slack day and you'll be motivated to play because you like winning.

Give yourself the edge and ensure you are consuming the most helpful drinks during your exercise sessions. Water, water and more water should accompany every form of exercise. At the end, you need to consume a whey protein based shake or drink to assist in fat burning as energy and speed up the muscle repair process. To this you can add L Carnitine if you really need to lose weight. This is most effective about 20 minutes after exercise completion. Make this a priority if you want to maximise the effects of your hard work.

A little creative thinking and a steadfast decision to put some little changes into action can be the start of a whole new you. It's not as hard as you think to live a healthy life. Any exercise must be supported by sensible eating, and is enhanced by drinking lots of water and a protein supplement after you're finished. If you put into action some of the advice given here, I am confident your slimmer physique and increased energy levels will be all the motivation you need to keep on exercising regularly for the rest of your life!

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Colin Johnson has been a recognised exercise expert and elite sports trainer in a variety of fields. He heartily recommends whey protein shakes for muscle recovery and development and L Carnitine for weight loss and increased stamina. Don't reprint this article. Instead, reprint a free unique content version of this same article.