Simple Diets & Exercises To Help Lose Weight

A combination of eating fewer calories and burning more calories through exercise can help you lose weight. Because of the many diets and exercises available to choose from, choosing a diet and an exercise routine that you enjoy will increase your chances of successfully losing weight. A Mediterranean diet, a low-carbohydrate diet, aerobic exercise and strength training are some simple diets and types of exercise that can help you lose weight.

Mediterranean Diet

A typical Mediterranean-style diet, which gets its name from the typical eating patterns of Mediterranean countries, focuses on fruits, vegetables, nuts, cereals and a moderate amount of fish, poultry and dairy products. This type of diet features foods readily available and easy to prepare. According to the Harvard School of Public Health, following a Mediterranean diet can help you lose weight and reduce inflammation, a process which has been linked to heart disease.

Low-Carbohydrate Diet

Another simple diet that may help you lose weight is a low-carbohydrate diet. Some examples of a low-carbohydrate diet include the Atkins Diet and the Zone Diet. The Mayo Clinic reports that a low-carbohydrate diet may promote weight loss, although after returning to your old eating habits, weight may be regained. A typical low-carbohydrate diet limits carbohydrates such as grains, rice, bread, starchy vegetables and fruits while focusing on poultry, fish, other meats, eggs and non-starchy vegetables.

Aerobic Exercise

The American College of Sports Medicine recommends aerobic exercise to help promote and sustain weight loss. One of the easiest aerobic exercises you can participate in for weight loss is brisk walking. Walking is something you can do almost anywhere with very little equipment. Other examples of aerobic exercise include swimming, cycling and running. Participating in these and other aerobic exercise activities for at least 30 minutes on most days of the week can help you increase the amount of calories you burn.

Strength Training

In addition to regular aerobic exercise, the American College of Sports Medicine recommends strength training for your major muscle groups at least two times per week. Strength training exercises such as lifting weights or doing push-ups, pull-ups, or other exercises that use your body weight as resistance, can increase your muscle mass and increase your metabolism. The President's Council on Physical Fitness and Sports reports that increasing your metabolism can help you burn more calories, even while you rest.