Exercise is essential to maximise the benefits of your diet.  If you’re not used to it, start off slowly and remember that while you’re following the eating plans, your energy needs will change:

-Weeks 1 and 2: 30 minutes brisk walking a day + take the stairs instead of the lift + 1h in the gym a week.
-Weeks 3 and 4: 30 minutes brisk walking a day + take the stairs instead of the lift + 1h in the gym a week + 45 minutes cycling or swimming a week.
-Week 5, 6 and beyond: 30 minutes brisk walking a day + take the stairs instead of the lift + 1h in the gym a week + 1 to 2 hours cycling or swimming a week.