Exercise is a powerful tool for weight loss — not just for burning calories, but for building habits that support long-term change.

How it helps:

• Boosts the number of calories you burn

• Improves heart health, bone strength, and reduces stress

• Encourages healthier food choices through increased mindfulness

• Supports better mood and self-esteem

Aim for around 150 minutes of moderate-intensity cardio per week, along with two strength training sessions. Most importantly, find movement you enjoy — that’s what keeps you coming back.