Exercising can help youlose weight, though the scale may not budge much. Upping the exercise will make you retain water for a period of time until your body is accustomed to it, just be sure to drink plenty of water. You will also gain muscle weight if you are eating adiquet protien. This means the scale might not move, but you will lose inches. That is why measuring is important. Benifits include

1. Muscle is more dense then fat, so a pound of muscle takes up less room then a pound of fat. This means two people who way the same could wear 2-3 sizes different.

2. Improved circulation. This means that you burn more calories even when sitting on your tush. It also helps improve the appearence of cellulite.

3. Increased bone density and strength. This can also lead to some added weight on the scale, though not a significant amount. What it can do though is help to prevent osteoprosis later in life, as well as help protect you from injury and broken bones.

5. Increased strength and endurance. It's nice to be able to jog to the bus stop in order to grab the bus and not feel out of breath, faint or dizzy.

6. Improved sleep. Exercise helps to get the body relaxed and can make sleep much easier.

7. Improved flexability. Again this really helps prevent your body from injuries. It also helps to take some of the stress off your joints in day to day life.

8. Improved mood and self confidence. Certain hormones and chemicals are released during exercise. This is why some people can become addicted to it. These hormones can help combat depression, and just give you a nice pick me up start to the day.

9. The one way to increase the number of carbs you will be able to handle on OWL and maintanance is through exercise. Someone who exercises regularly can have twice as many if not more carbs then someone who is sedentry. This means being able to add many more foods back into your menu, not having to watch every bite as closely, and be more able to handle the occasional treat once on maintanance.