There are all kinds of super benefits to be had from exercising. Not only does exercise improve the quality of your sleep but it lifts you mood, lowers your stress levels and gives your muscles an added strength. Making sure you exercise as part of your weight loss regime is sensible, but remember not to take things too far.

On many occasions dieters lose all manner of motivation, especially when the results are slow to show themselves. However, quick results will be seen if you include exercise in your plan and it won't be long before you lose weight and tone up your body. The great news is that it only takes a few hours each day, three times a week.

Losing weight by burning calories needs lots of exercise. For example, it takes five calories of activity for every pound of body weight, to maintain your weight level. It has been proven by research that when a person embarks on an exercise plan, although the weight loss of two to three pounds each week looks good on paper, most of them are not able to stick to the plan. They also become aware that even though exercise is very important, they will not lose weight by exercise alone.

Some will argue that their weight has not changed and that exercising has simply added more volume to their muscles. If this is the case, you will need to buy smaller clothes. However, if this is not true, you can be sure you are doing something right.

Exercise on its own will not enable you to lose weight. What you really need is regular exercise, positive thinking, small choices and a back up support of some description.

When deciding which exercise plan to follow take a look at the steps below.

1. Opt for a form of exercise you already carry out like, for example, walking your dog, taking the stairs instead of using the elevator or parking your car further away from where you need to be.

2. Walking is an easy form of exercise. You can begin with ten minute sessions and increase the time a little every day.

3. Dance, dance and dance – the night away. Music is a great motivator to get you up on your feet.

4. As an alternative to dancing, have sex.

All of the above options are good, so choose one that suits you and your lifestyle and include it in your daily routine.

If you can add an aerobic class to get those calories burning off and strength training to build up and tone your muscles you will see fantastic results.

Do your research well if you are going to join a gym. After all, you want to see some results so you know you are getting the best possible value for your money.