One of the most important factors in a good healthy diet is exercise - any diet that tries to lose weight without exercise is likely either misleading, ineffective, or unhealthy.
To be successful with exercise (especially if it's not normally part of your routine), is to look for ways to integrate it into your daily lifestyle, instead of just getting exercise whenever you have a free moment.
Look for any opportunities to get more exercise - take the stairs instead of the elevator, park further away from your office and walk, as long as you're moving around, you'll be burning off more calories than if you were sitting.
See our reference page for examples of calories burned during various common forms of exercise or activity.
A helpful tip is to schedule your exercise as you would other activities during the day - put it in your calendar, work it into your routine as a planned activity - or it will get pushed aside.
If possible, you should also try to plan your exercise for after meals, as that's when you will get the maximum effect of burning calories, instead of having your body convert those calories into stored fat.
