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To lose weight, nutrition, and diet is far more effective than exercise. However, that does not mean it should be an excuse not to exercise. 

As you begin your weight loss journey, you may wonder about exercise's role, especially when you're on a low-carb diet.


But don't worry, as your body has fat stores to draw on for energy; you can exercise safely and without worry.

Remember, the journey may not be easy, and you may feel drained initially. However, with time and dedication, your body will adapt, and your energy levels will soar as you push deeper into ketosis. Don't let temporary discomfort discourage you. Instead, embrace it as a sign of progress and keep moving toward your goals.


If you're already active, keep up with your routine, and watch as exercise accelerates your progress towards a healthier you. Even if you're new to exercise, a brisk 10-minute walk around the block daily can make all the difference.


So, let's get started on this incredible journey. Believe in yourself, trust the process, and know that every step you take brings you closer to the best version of yourself.

Here are some exercise recommendations.

Incidental Physical Activity

This is the exercise you do in your typical day-to-day activities.


Not everyone likes going to the gym, and this is fine. However, you can get decent physical activity on this program. It has long been proven that people who incorporate lots of incidental exercise in their day (rarely sit down until evening or meals) tend to live longer, healthier lives and better maintain their weight.  

Here's how to do some more activities:

  • Always take the stairs and escalators. 

  • Get off the bus one or two stops early.

  • Use your lunch break to walk instead of sitting down to eat.

  • Walk your dog or a friend’s dog. 

  • If you can, walk to your local shops instead of driving

  • Download audio books and go for a walk - a good swap for reading in bed!

  • Organize walking groups with friends and catch up on the town’s latest news.

  • Consider getting a standing desk if you often work on your laptop at home. 

  • When at grocery stores, park far away.

  • Use a shopping basket instead of a trolley. Carry two to maintain a weight balance. 

  • Keep some resistance bands at home.

Incidental Physical Activity.jpeg

Pick up some weights

At around age 30, we start losing as much as five percent of lean muscle mass per year, thanks to aging.


Not exercising at all, diet or no diet, will cause you to lose muscle mass.

We mentioned earlier that we lose muscle as we get older after 30. Research shows that muscle wastage is significantly reduced by doing some weights.


Maintaining and building some muscle will help you lose fat without compromising muscle on the program.


Furthermore, muscle looks good and, more importantly, will help improve insulin sensitivity and burn calories while you sleep.

Consider doing some:


  1. Bodyweight exercises like lunges, squats, and push-ups

  2. Invest in resistance bands

  3. Using dumbbells, free weights, kettlebells, or weight machines

  4. Mat exercises like Pilates, modified yoga

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