Exercise is important when counting calories, but you can aim too high and fall fast. Avoiding some common exercise mistakes will help you succeed.

• Check with your doctor. Before you begin an exercise regimen make sure your body is in condition to take on new levels of activity.

• Don't take on too much too soon. A gradual introduction to exercise, especially if you haven't been exercising up to this point, is best. Don't sign up for advanced aerobics just because you've decided that today is the day to start exercising. Instead, try 30 minutes of walking every other day and work up to the heavier workouts.

• Exercise with a goal in mind. Today you might walk for 30 minutes, but tomorrow you'll add another 15 minutes by taking a detour to a friend's house or favorite park while walking your dog. Selecting four or five short-term goals will make you more successful in the end.

• Use the right gear. We don't sleep in our sneakers and we don't run in our slippers. If you don't have proper walking or working-out gear you can ultimately do more damage to your body and sabotage your plans. You don't always need to spend a lot of money, but it's important not to skimp on some things like a good pair of running shoes.

• Lift weights. You can start out with two-pound weights and work your way up. Lifting weights helps build muscle and speeds up your metabolic rate. To ensure the proper weight-lifting technique and your own safety, get an introduction from a professional at your local gym.

• Don't compare yourself to others. The focus is you, not the world around you. People come in all shapes and sizes, and everyone improves in different ways.

Adults should get at least 30 minutes of exercise per day, and you may have to work up to more to lose weight. Vary your exercise routine and incorporate new activities to keep your mind and your body interested.