I am not sure that walking on the treadmill for an hour slowly is considered hard exercise except for the most obese/out of shape people.
On Jan 1, 2012, I was 265 pounds. For years I was telling myself I wasn't _that_ fat, just a bit of a gut. Well that bit of a gut was 42 inches! I was tired, had heart burn most nights, back hurt, had to keep buying bigger clothes etc. On Jan 1st, I decided it was time to take control of my life.
I started to actually go to the gym regularly. Not just in spurts for a few days, then off for a week. I disabused myself of the notation that just because I exercised, I could have that Big Mac. I totally changed my eating habits.
Some of the "easy" things I did:
1/ worked out 8-12 hours a week (cycling, running, weights)
2/ Cut out the fast food breakfast sandwich
3/ Replaced most breads, pastas, and rice with salad
4/ Bought a road bike, and starting cycling even more.
5/ Monitored my calorie intake through a web app
6/ Weighed myself daily (made adjustments on a weekly schedule though)
7/ As I dropped weight, added longer and faster runs
8/ Started jogging with guys at work
9/ Set a goal, and finished an Olympic distance duathlon
10/ Started competing in 10k races
11/ Portion control ftw
12/ Cut out diet pop (baaaad for you)
13/ Drink water, or milk
14/ Walk to places and take the stairs instead of the elevator
15/ Watched out for high glycemic foods (not anal about it, but try to watch out)
I hit my target weight of 165lbs on the 21st of December (just had to beat the Mayans of course
You know what, I feel great. Look great. Can run a 10k in 46 minutes (not a great time for sure, but no heart attack
If I can do it, anyone can do it. Start easy, make small changes. Take the salad instead of the fully loaded baked potato. Have a protein fruit smoothie instead of the bagel for breakfast. You can do it!
The goal of science is to build better mousetraps. The goal of nature is to build better mice.