How much weight you are aiming to lose? If you have answer to this question, then only you can plan a schedule and set the target which is achievable.
Recording physical activity in a diary can be used in the same way as you maintain a diet diary. Daily diary is to note the physical activity, personalized weight loss targets, weight monitoring charts. Tracking the ways in which you spent time on a typical day, noting times of inactivity and considering these as opportunities for increased physical activity are the keys to persist in your new lifestyle and to improve upon these.
Moreover reward yourself, for accomplishing physical activity goals by praising yourself or by calling a friend you have not spoken in a while, seeing a movie and so on …. Establish your own cool reward system. Once the initial goal is achieved, set up a revised target so that you plan for yourself how to incorporate more physical activity into the existing planner.
Here are some useful downloads for tracking changes
