Getting Active for Weight Loss

By: Scottsdale Weight Loss Center

Published: September 2, 2021

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To lose weight you need to burn more calories than you consume. There are two main components to any weight loss program that will help you accomplish this: diet and exercise. Increasing your activity level can help with weight loss and maintenance, and can help improve your health, as well.

Exercise offers a collection of health benefits outside of weight loss, such as:

Strengthened heart and a reduced risk of stroke, heart disease, and high blood pressure
Improved blood circulation
Maintained muscle and bone strength
Increased psychological well-being

Becoming Active in Everyday Tasks

Incidental activity is the activity that you engage in while going about everyday activities. In recent decades, the amount of activity the average person has to do daily at work greatly decreased. Approximately 80 percent of employment opportunities in the United States are now sedentary.

Moving more at work, walking places more often and finding opportunities to stand instead of sit can help you burn more calories, without feeling directly like exercise. There are small steps you can take to increase your activity level daily:

Wear a pedometer and challenge yourself to walk more
Find opportunities to walk farther distances instead of driving
Use the stairs
Try standing while working on a computer
Find household tasks to keep you active instead of spending time on the couch

Most incidental activity is low-intensity, which makes it a great way to get started with exercise. As your weight loss doctor says you are ready, you can gradually incorporate planned exercise into your daily routine, as well.

Getting Started with Exercise

The American Heart Association recommends that every adult exercise for at least 30 minutes, five days a week. You may do this by exercising for one 30 minute session, or by breaking it up into smaller increments.

There are three primary forms of exercise. They are:

Cardiovascular activity: Also known as aerobic exercise, these activities promote heart health. Common cardiovascular activities include running, walking, swimming and biking.
Muscle building activity: Also referred to as strengthening activity, these exercises target and build muscle. This includes bodyweight exercises and weightlifting.
Flexibility and stretching: These activities are easily incorporated into other workouts. These activities can increase your range of motion, help you gain better balance and can help tone and protect muscles. Yoga and Pilates are examples of this form of activity.

If you are new to regular exercise, start slow. Begin with a simple workout such as a brisk walk, lifting light hand weights or doing basic stretches. There are many different forms of activity out there that often incorporate several of these aspects of exercise into one workout session. As you get started, explore different workout options to find a routine that interests you.

nick weight loss before and after scottsdale weight loss center

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 weight loss before and after scottsdale weight loss center

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

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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 h weight loss before and after scottsdale weight loss center

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

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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

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      Excellent rating  
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     Trustindex verifies that the original source of the review is Google. This practice is everything you would want from a physician office. Professional and knowledgeable staff and caring providers 10 stars!!!!
     
   Lisa Y 
 4 days ago
 
 
 
 
   Trustindex verifies that the original source of the review is Google. Everything perfect
     
   Andi K 
 10 days ago
 
 
 
 
   Trustindex verifies that the original source of the review is Google. I landed at Scottsdale Weight Loss 13 years ago and lost 50 pounds….regained 10 and then lost them again, plus another 20.  It is a great program, and all the professionals are amazing and caring.
     
   Mj W 
 16 days ago
 
 
 
 
   Trustindex verifies that the original source of the review is Google. SWL has been a God send to me! Dr. Guzman & staff especially Lilia & Bianca! They’re so supportive & professional I have lost approx 50 pounds over the year at my own pace.
     
   Donna L 
 18 days ago
 
 
 
 
   Trustindex verifies that the original source of the review is Google. Great place 30 lbs.and counting thank you And now it is over 40 lbs. and counting thank you great job
     
   John J 
 34 days ago
 
 
 
 
   Trustindex verifies that the original source of the review is Google. I cannot say enough wonderful things about Dr Robert Ziltzer! He helped me reach my ideal weight and more importantly maintain it for over 2 years. He has also helped me keep my blood pressure exactly where my internist wanted it. Dr Ziltzer is not only exceptional in weight management but also a truly gifted internet’s. His knowledge, kindness, and dedication are remarkable. I am deeply grateful for his care and recommend him whole heartedly!
     
   Merle S 
 41 days ago
 
 
 
 
   Trustindex verifies that the original source of the review is Google. The staff at the Phoenix office are great! My experience with Dr deGuzman has been wonderful. Miriam has always been very helpful and makes the office visits pleasant and personal. The medical assistants have always been professional and great to help meet my goals.
     
   Paula S 
 44 days ago
 
 
 
 
   Trustindex verifies that the original source of the review is Google. I really felt comfortable with Kristen at my initial appointment.  Everyone at the center was caring and friendly, from Bianca, at the front desk, to Lily, who is the MA.  Kristen listened to my frustrations and prior disappointments about what has not worked, and is confident that she can help me achieve my goals of weight loss.  I am looking forward and excited to see the success I will attain.
     
   Joyce K 
 51 days ago
 
 
 
 
   Trustindex verifies that the original source of the review is Google. My weight loss is going well because of Scottsdale Weight Loss Center.  I couldn’t do it without them
     
   Robert D 
 53 days ago
 
 
 
 
   Trustindex verifies that the original source of the review is Google. Amazing staff and great program!  Feeling great!
     
   Brian H 
 55 days ago
 
 
 
 
   Trustindex verifies that the original source of the review is Google. I'd lost 20 pounds on my own and struggled to keep it off.  I decided GLP-1 meds were the next step in losing more and keeping it off.  I wanted a medical doctor supervised program and chose SWLC. I am so very glad I did!  The team in Glendale is so supportive and kind; and when I feel discouraged, they pick me up with positive energy and input.  They really do a great job with encouragement all the time. 6 weeks in I've lost 17 pounds, and am approaching weight loss with a very new perspective.  Also knowing that when I reach my target goal, they'll be there through maintenance and beyond is encouraging as well.  Good to not feel alone on this journey.
     
   Stephanie P 
 69 days ago
 
 
 
 
   Trustindex verifies that the original source of the review is Google. They have encouraged and been there through every tough situation. Definitely the team to lean on.
     
   Theresa G 
 74 days ago
 
 
 
 
 
 
  
 
 
 
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