activity helps you burn more calories. Overall, experts recommend doing moderate or vigorous activity
to get and stay healthy.5
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.
- Fitness: Using a Pedometer or Step Counter
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
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?
- Obesity: Should I Have Weight-Loss Surgery?