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Exercise

Many people believe they are active because they feel they are always rushing around, but it is surprising to many that for the majority of their time they are sedentary. Studies have shown that obese people naturally tend towards sedentary behaviour and can be seated for an extra 2 ½ hours per day compared to slimmer people. Increasing your exercise, movement frequency and generally becoming more active is terrific - it burns kilocalories, reduces stress levels, improves your health, reduces visceral fats and helps you sleep better.  

A regular exercise pattern will reduce your risk of major diseases like cardiovasular disease, deabetes and improves your mood, which will help you stay motivated for continued with loss.  You don't have to join a gym to do exercise, there are many low cost forms of exercise that are fun, free or have a small fee.  Positive small changes to your lifestyle can have a big impact on your health!

 

  • Setting yourself achievable targets is a great idea, especially if you are not used to excerise or find it difficult.  Don't push yourself too hard or overdo it at the beginning.  All exercise should be gradually increased, gentle walking, cycling, swimming, climbing stairs are all great ways to introduce excerise and once you feel able, aim for a minimum of 20-30 minutes physical activity every day for good health (the same health benefits can be received from breaking your daily excerise up into 10 minute exercise blocks, so that you can easily adapt it into your day and lifestyle).  For weight loss working towards more exercise may be needed, so increasing your exercise targets weekly as you progress can be a great aim and motivation whilst you tackled and drop weight alongisde.
  • If you are already exercising, adapt your routine to suit your energy levels.  Maybe moderate it until your body adjust to the lower calorie intake.  Make sure you drink plenty of water to prevent dehydration and as your weight drops, you'll probably become more active naturally.  Listen to your body it knows best! 

 

Exercise forms an important part of your weight loss journey, and is key to your long term weight management.  How much or what exercise you take depends on your calorie intake, health, age and preference.  If following a VLCD (very low calorie diet) no planned exercise is recommended until you enter the third week and then gentle exercise only whilst your body settles down into the reduction in calories or ketosis efficiently beginnings and stabilises to convert and burn your stored fat for energy. 

High impact exercise needs to be powered by energy from food intake, and this is obviously less while on most Kee Weight Loss Plans, so be realistic about what you will be able to achieve. If you are already exercising and consider yourself quite fit, take it easy for a couple of weeks and you may be able to regain somewhere near your current levels of exercise when you have settled into your plan or you may need to moderate it slightly until you are in weight management phase.  Remember if you are using up all or the majority of your daily calories for an exercise workout, you will have insufficient energy for the remainder of your day or essential daily body functions, you will feel overtired, muscle weakness for example.  Your heart is a muscle and requires energy to work efficiently, it can be negatively affected if overdoing exercise whilst consuming  insufficient energy/calories,  and in extreme circumstance could cause a heart attack.  We therefore recommend caution and gentle exercise & toning only whilst following any weight loss plans with less than 1200 daily calories.