Combining a reduced-calorie diet with exercise can be part of a weight-management plan. Start with a change that fits your day, and consider your health and current activity level before making large changes.
Choose activities that fit your week
List the times when you could realistically move. A short walk after lunch or an activity you already enjoy can be a practical place to begin. If you have a health condition, symptoms, or questions about what activity is appropriate, discuss them with a healthcare professional.
Keep food and activity goals specific
Choose one food habit and one activity you can track separately. For example, plan a lunch you enjoy and set aside a few times in the week to walk. Notice your energy and how well the plan fits before increasing the commitment.
Review your routine after a few weeks
Ask what you can keep doing, what needs an adjustment, and what support would help. If you are following a medical nutrition plan or take medicines affected by changes in meals or activity, discuss the plan with your care team.
Make a simple activity and meal plan
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Write down the time and place for two activities in your first week. Keep an easier option for days when time or weather gets in the way. Choose one or two meals you can prepare in advance, and decide when you will shop. A routine you can repeat will give you more information than a packed plan you can only follow on an unusually quiet week.
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Check how the reduced-calorie diet and exercise fit together
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After a week, note how each change affected your schedule, energy, and ability to eat regularly. If the new routine is difficult to maintain, adjust one part at a time. Bring questions about symptoms or individual nutrition needs to your care team.
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For more detail, see NIDDK’s guide to choosing a weight-loss program. Also see Low Calorie Diets: Substitutions for another part of this series.