Its suggested not to work out just because we are so minimized on calorie intake. But if you do (like i do) i dont push myself. Just lifht excise like walking or light bike ride or if you want to do some weights they have to be light as well (not to gain muscle) Eat like you would but if you do get hungry its not going to hurt taking in 1 more packet. I do this and hasnt changed much or anything that i can tell. Hope that was somewhat helpful lol