I have yesterday seen a serious documentation about the latest in fitness and health and there they presented the "short burst intense training method". This is actually one method I could imagine to excercise in the daily work life.
It goes back on human evolution, where the hunters ran thru the field chasing an animal. In the moment of the hunt they had an intense burst of energy, to then later relax again or to have an equalized load. Intense training method says that you for 5 days a week should exercise about half an hour a day. For that you can for example use a home bicycle. Then you run on the bicycle for 4 minutes on full power and then you take it easy for 30 seconds. Then again 4 minutes full power and so on.
If you havent done sports in a while like me, you should start easy on that. Then 30 minutes of easy bicycling should be it and that way you get more trained. If you havent done sports in a while, you shouldnt go running in the field aswell. The strain on the human joints and skeleton would be high so that sport injuries could happen. Rather start bicycling and then work your way up when you feel you are getting fitter.
The documentation said that the greatest problem is our daily life. If you work an office job for example, you have a resting pulse allday long that equals to the pulse you'd have when you sleep. So the body never gets to power up and therefore he gets bad at the ability to burn fat. The consequences will be diabetes, which is a common illness for us nowadays.
Another problem is if you work as a waitress for example and have lots of running to do in a day: there the problem is that you never get to sweat. Meaning you have a constant high load on your body but its not high enough to peak the pulse. So if you work as a waitress, one or two times you should do intense jogging in the week.
Last but not least: fitness is encoded in the genes. The human body is an efficiency wonder, meaning it is better at taking on fat reserves than loosing them. Additionally some people are good fat burners but bad fat takers and others are good fat takers but bad burners. So to just say that fat people just eat too much or badly, is pretty stupid. As a matter of fact there are plenty fat people who could eat less than totally skinny people and still not loose weight.
For the people who are good fat takers and bad burners there aint much to do but watch the food they eat: reduce direct fats and indirect fats (sugar, carbohydrates) and eat more vegetables.
Besides all the superficial being skinny maniacism going on all this tips and hints here are still good, cause they are meant to improve your overall health. Health programs that aim to make you loose a lot of weight in only a few months, are not healthy and will never be. Loosing weigth will be a side-effect of living healthy.
I have bought a home-bycicle and am going on it 30 minutes a day 5 days the week. Thats pretty good cause you can still watch TV on it.