3 things to always remember:.. 1. Calories are the only thing that matter when it comes to your weight. (If you eat too many you gain and if you eat less and burn more, with activity-You eliminate excess weight-hopefully forever!!!) 2. Exercise is not optional - EVER!!! To lose weight and to keep off any lost weight...60-90 minutes of moderate to vigorous activity on most days is REQUIRED! 3. Do not ever use the word DIET!!! Welcome to your new healthy lifestyle.