Maintaining a healthy weight or decreasing your weight by healthy means will do more than simply help you look and feel better. Achieving a healthy weight also reduces your risk of developing serious health complications like heart disease or diabetes. Healthy weight loss requires a balanced combination of both exercise and diet.
Move More
Start increasing the number of calories you use and rev up your weight loss by finding more ways to move, advises the UCLA Arthur Ashe Student Health & Wellness Center. You can increase your physical activity levels by climbing the stairs instead of riding the elevator, by parking farther from your destination so that you have to walk a longer distance or by playing actively with your kids.
Aerobic Training
Losing weight and maintaining your health requires you to exercise at a moderate intensity on at least five days a week for a minimum of 30 minutes, according to the American College of Sports Medicine. Common forms of aerobic exercise include brisk walking, bicycling, running, swimming, or playing active sports like basketball or soccer. You will increase your chances of maintaining your exercise program by starting slowly and gradually increasing the intensity and length of your workouts.
Resistance Training
You should also focus on resistance training two to three times a week, according to the UCLA Arthur Ashe Student Health & Wellness Center. Performing eight to 10 repetitions of eight to 12 resistance exercises a couple of times a week will help you build and maintain lean muscle mass. Surprisingly, 1 lb. of muscle burns 48 more calories a day than 1 lb. of fat.
Diet
Eating a well-balanced diet full of lean proteins, whole grains and a variety of fruits and vegetables will help decrease your calorie intake and speed up your weight loss, according to HelpGuide.org. The combination of increased nutrients, fiber and protein from this type of diet will help you decrease your calorie intake and keep you feeling fuller longer. Replacing drinks loaded with calories, such as soda, coffee or alcohol, with water will decrease your daily calorie intake.
Watch that you do not eat due to increased stress, emotions or boredom. You can decrease the amount you eat by eating more slowly and savoring the flavor of every bite you take. Finally, do not forbid yourself from eating certain foods; simply moderate their intake.
Stay Motivated
Take the time to write down specific, measurable, attainable, relevant and short-term goals to keep your weight loss on track, advises the UCLA Arthur Ashe Student Health & Wellness Center. Focus your goals and attention on improving your health and fitness, not on losing weight. Use the term "new eating strategy" instead of diet when talking about your weight loss plan, to help you feel less deprived. Help yourself stay on track by only shopping once a week and only buying healthy foods that will provide you with quick, easily prepared meals. Do not forget to reward yourself for accomplishments using non-food rewards like a facial, book or CD.
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