I give almost all my patients a prescription for exercise, just as I would for any other part of their treatment plan. However, I’m not naïve to the fact that people hate to exercise. In fact, I’d be willing to bet most of my patients would say it’s the hardest recommendation I give them.

But exercise is an integral part of long-term success with ANY diet — and The A-List Diet is no exception. That said, I don’t expect you to start training for a marathon. In fact, the most important thing you can do is simply get up and move. And not just because it will help you maximize the weight loss benefits of The A-List Diet.

I’m not exaggerating when I say that getting up off the couch could literally mean the difference between life and death.

Not too long ago, researchers reviewed more than 200 cancer studies from around the world. Sedentary lifestyle — or as I call it, “sitting disease” — was linked to nearly 49,000 cases of breast cancer and 43,000 cases of colon cancer.

Research has also shown that sitting for more than three hours per day can cut your lifespan by two years. And watching TV for more than two hours a day results in losing another year and a half.

Exact numbers vary, but the general consensus is that more than three to six hours of sitting per day is the deadly tipping point. If you work behind a desk, chances are good you’re hitting that number almost on a daily basis.

So with all of that in mind, here are seven simple tips that can help you sideline sitting disease (and none of them require breaking a sweat!):

  • Commute to work or run errands by walking or biking as often as you can.
  • If you do drive, park farther away from your destination or the entrance.
  • Get off the bus/subway one stop earlier and walk the rest of the way.
  • Work at your desk while standing up.
  • Take regular, short walks to break up your day.
  • When you’re at home, don’t set up camp on the couch. Instead, get in the kitchen! Cook a meal, prep your food for the next day, clean out the fridge. If you’ve exhausted the possibilities in the kitchen, head to another room. Organize your closet. Clean out a drawer. Basically, just keep busy!
  • Take a walk around the block after dinner every night.

Bottom line: Don’t sit for more than a couple of hours at a time. If you have to, set a timer. When it beeps, get up and do something. Anything.

Make it a habit and you’ll shave inches from your waistline AND add years to your life.

A-Lister’s Corner

Today, I wanted to share a couple of quick success stories submitted via The A-List Diet Facebook page.

Marcela wrote in to say “I started [The A-List Diet] when I learned about it in April. I’m down 42 pounds…thanks to you!!!”

And Lisa commented “I’ve lost 35 lbs since starting on 05/01! I just ran out of my BCAAs & I’m starting to be hungry again so they definitely curb & control cravings.”

Congratulations to Marcela, Lisa, and so many others who have had such tremendous success following The A-List Diet!

I’d love to hear about YOUR experiences too. You can submit them via Facebook, Twitter, or send me an email to drfred@alistdietbook.com.

One more thing…

I’m not a gym rat by any stretch of the imagination. I was an overweight child and hated exercise with a passion. So I understand the intensity of the dislike. I still don’t always enjoy doing it, but I make regular exercise a core part of my life. Please join me. All it takes is practice and most importantly, commitment.