Creating a lighter, healthier you is a multi-step process. One of the most important steps, and the main focus of this section, is exercise. Here we explore everything from the benefits of exercise to how much and how often it is necessary to promote weight loss.

6 Tips to Start Your Exercise Program

Have you tried to start a fitness program and failed? Don’t worry – you are not alone. Initiating an exercise plan is the biggest hurdle for many Americans.


So how do you start a program? You have now had time to adjust to the bistroMD meal plan, so let’s begin to incorporate exercise.

Start Your Fitness Program on the Right Track

1. Recognize possible threats to your health

Physical activity is a natural way of reducing many health risks without the need of medication and its adverse effects.

2. Write down at least 3 short-term goals that are attainable

Although long-term goals will guide you, short-term goals can help you stay on track throughout the long process. This will also help you recognize that you are making progress along the way.

3. Start small

One of the best rules is to just keep it simple- 30 minutes a day, 3 times a week. With time, your body will accommodate to these changes and will be ready to step it up a notch. It’s even okay to commit to 15 minutes 3 times week and gradually adding more time from there. Just make a commitment to yourself and stick with it!

4. Find a workout buddy

Sometimes a little support is all that we need. Find a friend or family member with similar goals to join you. Having a workout buddy will act as a motivational support system and allow you both to hold each other accountable.

5. Eat nutritiously

Along with physical activity, adequate nutrition is critical in helping you reach your fitness and health goals. Your bistroMD plan has you covered, but be mindful of your choices on your structured breaks from the program.

6. Talk to a local professional

I’m here for you, but if you are really stuck on setting up a fitness plan and getting started, don’t hesitate to speak to a professional close by. Exercise specialists can help you set up a plan that’s just right for you.

3 Easy Exercises Any Body Can Do

Chair Dips
Works: Triceps
Do: 20 repetitions, twice daily

Works: Legs and Butt
Do: 20, twice daily to start

Works: Core
Do: 6 repetitions, starting at 10 seconds each and working up to 1 minute

Don't Forget...

Are you getting at least 10,000 steps a day? Doing so will burn about 500 calories which translates into about one pound a week!

Try these simple tips:

Park at the back of the parking lot
Take the stairs instead of the elevator or escalator
Walk to a co-workers office instead of calling or emailing them

Dose of inspiration:
You don't have to have it all figured out to move forward.

Written By Sydney Lappe, MS, RDN. Published on December 08, 2016. Updated on January 11, 2017.


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