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Let’s face it, often the last thing you want to do when you get home from school, college or work is exercise.
Watch our video on cooking for yourself 

In fact, you’re far more likely to put your feet up, order a pizza and stick on the telly, and you're not alone.

But do that every day for too long and you risk getting stuck in a vicious circle. The more you sit on that sofa, the more tired you’ll feel and the more unhealthy you'll get. Makes that next pizza seem a bit less appealing, doesn't it?

You may not think it’ll happen to you, but a few more years of the same unhealthy lifestyle and you risk developing a big belly.

A big belly is linked to heart problems, diabetes and high blood pressure.

You can check whether you are a healthy weight by using our Healthy weight calculator.

But if you are carrrying a few extra pounds now, it doesn't have to stay that way. Losing weight isn’t rocket science. In fact, it’s pretty simple - cut down on fatty foods and fizzy drinks, and get moving.

No need to be a fitness fanatic

If the thought of jogging round the block brings you out in a cold sweat, don't worry. There are plenty of other things you can do to lose weight and feel a whole lot healthier.

Most people who've lost weight and kept it off have added exercise to their daily lives. But exercise doesn't have to mean a cross-country run, or a killer regime at the gym. An easy start is to walk more - 10,000 steps a day will significantly improve your health, build stamina and burn calories. Most of us already walk 4,500 every day without even thinking about it.

If you walk 10,000 steps a day you’ll typically burn between 300 and 400 calories. To lose weight, you should aim for a calorie deficit - that is, more calories burned than eaten - of around 600 calories per day.

You could hop off the bus early and walk the rest of the way home, or walk to the station instead of taking the bus.

Of course, if you’re feeling a little more adventurous, an hour of football burns around 430 calories, and an hour of cycling burns around 370 calories.

Watch our video on getting active with hip-hop dancing.

Ditch the junk food

The message is simple - ditch junk food and fizzy drinks for healthier alternatives. Read our Takeaway swap shop article to see how you can get healthier versions of your favourite takeaways.

Even better, cook for yourself. Then you'll know exactly what's going on your plate.

You don’t need to turn into your town’s answer to Daniel Craig. But some exercise a few times a week and cutting down on fatty food, will not only make you feel better, it will make you fitter, faster and healthier, too.


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