Engaging in daily moderate physical activity for at least 30 minutes, or adding a 30-minute brisk walk four days a week is just as important as lowering your total calorie intake. This has been proven to double your rate of weight loss.

Exercise offers many health benefits. First, it helps you burn more calories and the frequency, duration and intensity of your exercise will determine how many calories you burn. If you have a busy daily schedule, and cannot dedicate a fixed time to planned aerobic exercise, the good news is that any extra movement introduced into your daily routine helps burn calories. Throughout the day, focus on introducing ways to increase your physical activity. For example, instead of using the elevator, take the stairs; even in an empty parking lot, intentionally park your car at the far end away from the building entrance. When running several errands that are relatively close to each other, park your car in one place and walk from one to the other.

If you're obese, particularly if you're unfit and have health problems, check with your doctor before starting an exercise program.