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!
Do you suffer painful recrimination? -- Nancy Boxer, "Structured Programming with Come-froms"