The key to long-term weight loss is exercise and nutritional changes. Maintaining a healthy weight can help prevent or control disease. Starting an exercise program will increase your muscle mass, which increases your metabolism and burns more calories even while sitting. Gain control over your weight by curbing emotional eating, reducing portion size and focusing on a well-balanced diet. An exercise plan and food list for weight loss will help you shed pounds.
Choose A Healthy Meal Plan
Portion control and healthy nutritional choices can cut hundreds of calories from your diet. The National Heart Lung and Blood Institute recommends reducing daily caloric intake by 500 to 1,000 calories per day to lose 1 to 2 pounds per week. The bulk of your calories should come from fruits, vegetables and whole grains. The rest of your diet should include lean poultry, fish, nuts, low-fat dairy products and small portions of lean red meat.
Fruits & Vegetables
Fruits and vegetables are loaded with vitamins, minerals and antioxidants. Whole fruits have fiber and are loaded with antioxidants. Raspberries, strawberries, blueberries and blackberries all are high fiber, low calorie and rich in antioxidants. They make great snacks and can be added to other foods for flavor. Oranges, apples and pears are great for on-the-go snacks that pack easily into a lunch. You can add a piece of fruit with a meal to replace a potato or salad.
Vegetables do not have to be a side entree; they can be a main course. Some vegetable dishes recommended by the Mayo Clinic include spring greens with butternut squash, asparagus, tomato and red pepper French bread pizza, grilled veggie kabobs, asparagus with almonds and Italian vegetables with pasta.
Lean Meats, Eggs
Lean meats such as ground turkey, chicken breasts and fish are good sources of protein. Make sure to control portion size. The proper serving size for meat is equivalent to the size of a deck of cards or what would fit in the palm of your hand. Eggs are another low-calorie protein option, but people with diabetes or heart disease should eat no more than three egg yolks per week, according to the Harvard School of Public Health. Use red meat sparingly because it contains saturated fat.
Dairy
Low-fat dairy has calcium and vitamin D, which is good for your bones. Most people need at least 1,000 IU of vitamin D per day, according to the Harvard School of Public Health.
Cardiovascular Exercise
Cardiovascular exercise is good for your heart and burns calories. For weight loss, the American College of Sports Medicine recommends at least 60 to 90 minutes of aerobic exercise daily. Some good aerobic exercises include running, biking, walking up stairs and aerobic dance.
Muscle Building Exercise
Muscle burns more calories than fat. Weight bearing exercise can be combined with aerobic exercise to round out an exercise weight loss program. Leg press, shoulder press and chest press exercises are multijoint movements that work more than one group of muscles and maximize workout time with fewer exercises.
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