Keep a journal.
As soon as you start your fat weight loss program, the first thing that you must do is start a journal.
In this journal, record all of the exercise that you do, noting the type of exercise you have been doing, how long you are doing it for and the intensity of your activity.
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For example, you can walk extremely slowly or you can walk at the speed of an Olympic race walker and there is going to be a significant difference between the calories you would burn off in these two alternative scenarios, so having a record of activity intensity is essential.
Remember that when you first exercising again, you are mechanically inefficient and heavy, and that the number of calories you’re burning off is therefore larger.