Exercise

If you're obese, exercise is beneficial because it helps you keep and add lean muscle tissue while losing fat. And because muscle tissue has a higher metabolic rate and burns calories faster, if you're also eating healthy food according to your meal plan, exercise will speed up the rate at which you lose weight.

Exercise lowers blood pressure and can help prevent Type 2 diabetes. It also helps to improve emotional well-being, reduce appetite, help you sleep better, improve flexibility and lower bad cholesterol.

Walking is an excellent choice of exercise for obese people. A walking program should start slowly, with 30 minutes a day a few days a week, and increase gradually to the goal of walking for longer periods most days of the week.

Consult your physician before starting any exercise program.