Week Four: Taking Action

We've cut calories, we're eating less sugar and consuming more fruit and veggies. Our hard work to lose five pounds in five weeks should be starting to pay off!

Last week we focused on getting low-cal, now we're going to take action and get moving.

Physical activity is a key part of weight loss and maintenance. We want to lose those five pounds and keep them off. Sustained physical activity is the best tool for maintaining weight loss.

Physical activity guidelines suggest aiming for 150 minutes of activity per week. But don't let that number intimidate you.

Everything from walking, swimming, taking the stairs and household chores can help us burn calories and break a sweat.

This week's challenges will help you lose lazy habits and get you to your goal.

Sunday: Spring Cleaning
Take the time to organize one room in the house and help your heart and your mind. Just sixty minutes of housework can burn up to 200 calories.

Monday: Swap Out a Lazy Habit
Keeping weight off means making small changes in your lifestyle. Try walking to the store instead of driving. Get up and walk to your colleague's desk instead of sending an email. Trade your pop for a bottle of water.

Tuesday: Bike to Work
A recent study of 15 countries shows that people who walk or cycle for transport are slimmer than those who rely on a car to get around.

Wednesday: Do 30 Minutes of Moderate Strength Training.
An increase in your daily amount of physical activity will help you burn calories and lose weight. And sustained physical activity is one of the most helpful habits you can adopt to help keep the weight off.

Thursday: 30 Minutes of Moderate Cardio
Getting 30 minutes of moderate cardio even three times a week can help you reduce body fat, improve circulation, speed up digestion, and strengthen your immune system.

Friday: Lose a Vice
Studies show that people who maintain regular habits throughout the week are more successful at maintaining weight loss. Usually a weekend warrior? This Friday cut back, whether it's smoking, drinking or overeating.

Saturday: Workout With a Friend
Having trouble staying motivated on the weekend? Make it fun! Sign up for a class with a friend, start a gym group with colleagues or make a date to walk with a neighbour.

Take the challenges and earn points for your community!

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