One of the best ways to increase your activity is by walking.
Keep track of your steps with a step counter or pedometer. If you have a desk job, you may be surprised to see how little you move in a typical day. Start with a goal of increasing your steps by 2,000 steps a day and work up to 10,000 to 12,000.
To find out how many calories are burned during various activities, use the Interactive Tool: How Many Calories Did You Burn?
For more information on exercise and fitness, see the topic Fitness: Getting and Staying Active.
See your doctor after 6 months to check your progress. Some people stop losing weight around this time, because their bodies adjust to fewer calories and their motivation starts to slip.
At this point your doctor may want you to increase your activity and revisit the dietitian to make further changes to your eating habits. Your goals may switch from losing more weight to keeping the weight off. Staying active is very important.
If you have lost weight but gained it back, don't be discouraged. It is not uncommon to try several times before weight comes off and stays off. Talk to your doctor about starting again. It may be helpful to work with others who are trying to lose weight by following a structured program.
When to consider medicines or surgery
If you do not lose weight, continue to gain weight, or have lost weight several times only to regain it, or if your doctor is concerned about a related health problem, you might need to try medicines or surgery.
- Obesity: Should I Take Weight-Loss Medicine?