With so many options available, choosing the right weight loss program is a challenge. Focusing on lifestyle changes, such as diet and exercise modifications, is a simple way to improve your health and drop extra pounds. Losing weight through this method is also realistic to stick with long-term, allowing you to keep the pounds off.
Benefits
Losing weight will make you feel better; however, there are other benefits as well. Struggling with extra weight puts you at higher risk for health conditions, such as high cholesterol, blood sugar and blood pressure, according to MedlinePlus. Risk is also higher for diabetes and cancer. Losing weight through a healthy diet and exercise plan may reduce your risk for these diseases.
Calorie Consumption
Losing weight is a simple equation. You have to create a calorie deficit for weight loss to occur. Lose 1-2 lbs weekly by burning an additional 3,500 to 7,000 calories each week, according to MayoClinic.com. This breaks down to 500 to 1,000 calories a day.
You can accomplish this through exercise and diet combined. For example, lose 2 lbs. a week by eating 500 less calories daily and burning 500 calories through exercise. The fastest a person should lose weight is 1-2 lbs. weekly, according to MayoClinic.com.
Foods to Eat
Healthy diet changes are necessary for long-term weight loss. MayoClinic.com recommends eating balanced meals that include the major food groups. Consume three to five servings of healthy fat sources, like almonds, olive oil and other vegetable oils. Four to eight servings of healthy carbohydrates, such as whole-grain breads, cereals and breads should be eaten daily. Three to seven servings of low-fat dairy and lean protein should be consumed daily as well. Eat four servings of vegetables and three servings of fruits.
Exercise
Burning calories through exercise will assist in dropping pounds quickly. The Centers for Disease Control and Prevention recommends two hours and 30 minutes of physical activity each day. For example, you can walk fast, attend a water aerobics class, ride a bike on a level surface or push a lawn mower.
Also, schedule two weekly strength training sessions. Building Muscle helps you body burn fat. If you need assistance learning strengthening exercises, the Centers for Disease Control and Prevention provides online clips.
Warnings
Partner with your physician to create safe and healthy weight loss goals. She can assess your current health and make recommendations based on your situation. Your doctor can also make sure you don't have obesity-related health concerns.
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