Studies Show In the U.S., one third of all adults get less Vitamin C from their
diet than is  recommended by the National Academy of Sciences, and 1 out of
every 6 adults’ gets less than half the amount recommended

Walking is an excellent low impact way for a beginner to start an exercise routine.

Step 1
Water

Almost no one drinks enough water and when you are losing weight, you will need even more. As far as weight loss is concerned, water encourages proper kidney function and increases the efficiency of the liver's fat burning capabilities. Take your body weight, divide it in half and that equals the minimum number of ounces of water you should be drinking each day.
Example 120 pounds / 2 = 60 ounces of water

Step 2
Moderate Exercise

Getting just 30 Min three Times a week will stimulate your metabolism to start losing weight. However, smaller amounts of activity will still have a positive effect on your caloric expenditure levels. In Fact studies found metabolic rates have been shown to increase and persist for at least for at least an hour after as little as 10 minutes of exercise.  A 180 pound man running a mile at a snails pace of 12 minutes will still burn 140 calories.
　
Step 3
Good Nutrition

Eating fresh fruits and vegetables, grains, low fat meats, and for most of us a huge reduction in fast foods, fried food, sugar, white flour products, and red meats.

Step 4
Good Sleep

Sleep plays a vital role, sleep is when the body repair and rejuvenates itself. If your not getting enough sleep, you can just about guarantee you wont lose the weight your trying to lose. Try to get as close to 8 hours of sleep as possible. In addition studies Show that people who frequently went to bed after 2 a.m. eat an average of 248 calories more than people that maintain a normal sleep schedule. In addition to turning in early you should try not to eat after 8 p.m.

Physical activity is one of the cornerstones for good health.

Walking is one of the easiest (and cheapest) ways to be physically active, you don't need special equipment and you can do it anywhere, anytime. Walking is a gentle, low-impact exercise that can ease you into a higher level of fitness and health to make it more effective try walking at a faster pace and include some uphill walking along the way. You can also take some lightweight dumbbells with you to work the arms while you walk. The good news is that walking, even only a modest amount, provides health benefits start off with 5 min of walking to working up to 30-60 min several times a week.

Bicycling whether you're outdoors or indoors,  is an excellent cardio workout. By using the power of your legs, you will increase your endurance while burning calories, anywhere from 250-500 in 30 minutes, depending on how fast you go and how high your resistance is.  What makes cycling even better than other activities is that you can incorporate it into your daily life.  It's also low impact, which is great for your joints.

Jumping rope is another calorie-scorcher a 145-lb person can burn a whopping 330 calories with a 30-minute workout. Start by jumping for 1-2 minutes at a time, taking breaks by marching in place and swinging your rope in a figure eight motion.  Continue alternating for 10-20 minutes and, over time, gradually increase the amount of time you jump while decreasing your rests.

Swimming is another great choice because, it's a full body exercise. The more body parts you involve in your workout, the more calories you'll burn. Spend 30 minutes doing the breastroke and you'll burn almost 400 calories. Best of all, your joints are fully supported so you don't have to worry about injuries from high intensity workouts. A study in the American Journal of Cardiology showed swimming three times a week can lower blood pressure by as much as nine points in three months.

Running is a massive cardio workout  that  works the entire body from head to toe. Also running can be done indoors on a treadmill or out in the open air, and is very simple to do. An additional thing about running is that you're actually working ab muscles as you're running and the faster you run the harder they work.

Hiking also involves a lot of different movement and it's an excellent activity if you find cardio workouts to be boring, it's not repetetive like running or cycling, but can be just as exerting. Walking uphill is a strenuous activity, working the lower body and toning those calves, butt, thighs, and abs.

Want a "no equipment needed" routine while on the road (Read More)

* Weight Loss Disclaimer.  Weight loss results and other health related experiences mentioned are not guaranteed, and do not reflect the results that each person may achieve. Every person is different, and accordingly, each may experience varying results. Sensible eating with regular exercise that works the whole body is crucial to achieving & maintaining weight loss.

This site offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional. The use of any information provided on this site is solely at your own risk. Developments in medical research may impact the health, fitness and nutritional advice that appears here. No assurance can be given that the advice contained in this site will always include the most recent findings or developments with respect to the particular material.