Regardless of where they come from and how they are expended, the amount of calories that come and go will make the biggest difference in how effective any diet will be. Counting calories and finding additional ways to burn them are vital components of a weight-loss program. There are healthy ways to lose weight while monitoring those calories that can significantly improve dieting long-term results.
Lifestyle
Mayo Clinic doctors recommend that dieters look for healthy ways to lose weight that fit in with their current lifestyles. While a high-priced dieting center may sound like an attractive solution, it may create more stress than is necessary and end up being a far less healthy alternative. Dieters also should make sure that the foods prescribed in any diet are foods that they enjoy and can eat. If the palette rejects the food on a diet, the diet will not work.
Cut Calories
Researchers at the Mayo Clinic report that one pound of fat equals approximately 3,500 calories. Calories consumed are either burned as energy or stored as fat. Figure out how many calories you need in a day and find ways to eliminate excess calories. For example, the average woman needs about 2,000 calories per day, while men need about 2,500 to remain healthy and active. Consider cutting one treat or a few high-calorie drinks each day to eliminate calories for starters. For example, two cups of chocolate ice cream equals more than 550 calories, one three-ounce bag of chips averages more than 300 calories and a typical latte adds 200 calories or more. High-calorie foods can be replaced in other ways to reduce the amount ingested each day. Diet soda and skim milk can reduce a daily calorie count by 200 to 400 calories. Portion size is another area that can be considered to cut calories and maintain a healthy diet while enjoying favorite foods.
Exercise
Exercise is an important part of any healthy weight loss plan, report doctors at the American Academy of Family Physicians. Aerobic exercise increases heart health by making the body take deeper breaths and raising the heart rate. Aerobic exercise such as walking, running and cycling also burns more calories than other exercises. Doctors recommend 30 to 60 minutes of aerobic exercise at least three times a week as a healthy way to lose weight. This also should be continued once the weight is off. Yo-yo dieting that does not involve sustainable lifestyle choices can be as unhealthy as a few extra pounds, report doctors at the University of Iowa.
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