A single blinded randomized design was used to evaluate a one month exercise and diet program involving a meal replacement shake and an exercise program involving exercise videos to provide weekly workouts to increase fitness. For weight loss, a dietary restriction program was used at the same time involving a nutritional shake that was substituted for lunch and dinner while a healthy breakfast was allowed. After 3 days, 10 days and 30 days, data were collected including weight, girth, body fat, strength and blood pressure and heart rate at rest. One group of 60 subjects was the control group and a second group of 60 followed the exercise and diet program. The diet was 1,500 calories a day for men and 1,300 calories a day for women. The results of the study showed that even at 3 days, there was a reduction in body weight and fat in these subjects. At each measurement period, there was a progressive loss in body weight. After the first 3 days, the average weight loss was 1.4 +/- 1.4 kg with a body fat loss of 1.2 +/- 0.7%. By the 10th day, the average weight loss was 2.2 +/- 1.2 kg with a body fat loss of 2.1 +/- 0.8%. By the 30th day, the average weight loss was 5.1 +/- 2.3 kg with a body fat loss of 3.8 +/- 1.4%. Additionally some subjects lost as much as 17.2 kg and as much as 11.6cm reduction in girth at the waist.

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