Losing weight takes dedication and time. The easiest way to stay motivated is to have a plan to follow that brings results. Understanding which foods and exercises are the best for losing weight will help to reach weight-loss goals that last. A slow, steady weight loss is one that will last.
Weight Loss
The formula for weight loss is always the same, no matter how much or how little weight needs to be lost. The body must burn more calories than it consumes to shed pounds. At the end of the day the body must be in a caloric deficit. In order to lose 1 lb. the body must burn 3,500 calories or 500 calories a day for a week. If someone works out a lot but does not have a good diet they may not see the results they want.
Time Frame
A healthy weight loss is 1 to 2 lbs. per week. Using this average weight loss it will take between seven and 15 weeks to lose 15 lbs. It is important to understand that losing weight slowly is the best way to do it. A slow weight loss is a lasting weight loss. Quick and dramatic weight losses usually come from losing water weight or doing something drastic that will not produce a long-term result. Weekly weigh-ins will help to keep motivation alive as well as keep the results coming.
Cardio Exercise
Cardio training is crucial for weight loss because it burns calories as well as reduces the risk for health problems. The American College of Sports Medicine recommends training aerobically five days a week for 30 minutes a day. The more the body moves the more calories are being burned. Activities like running and swimming that use the entire body will burn more calories than other activities.
Strength Training
Strength training is also important for losing weight because it builds muscle and shapes the body. The more muscle on the body the more calories can be burned. Strength training can be done using an individual's body weight or using weights. It is important to train the entire body so the body becomes balanced in its strength.
Food
Losing weight requires the right fuel in the body. Food is fuel. Eating a variety of foods is also needed to help fuel the body with vitamins and nutrients as well as give the body energy. A healthy diet for weight loss should include a variety of fruits and vegetables because they are low in calories and high in nutrients. Whole grains should also be consumed because they are loaded in fiber and will help to create a feeling of fullness. Protein is also needed because it helps to build and repair muscles. Great sources of protein include lean meat, low-fat dairy products and beans. Portion control is key for losing weight because it will help keep calories in check. All foods should be able to be enjoyed as long as they are a small portion.
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