The Best Diet To Support A New Exercise Routine

Most people dive head first into an unrealistic diet and exercise program. While diet and exercise is the only way to really lose weight, you need to be on a program that is sustainable. Weight loss is a simple equation of calories in versus calories out. Keeping this in mind daily should ultimately lead to health, wellness and a smaller pant size.

Behavior Modification

Before you begin any new eating style, you must change your frame of mind. Instead of thinking of eating as a diet, you should consider it a lifestyle change. Severely limiting what you eat can leave you feeling deprived and frustrated. This mindset is not ideal for long-term adherence to a dietary program. You should choose an eating plan that leaves you feeling satisfied.

Caloric Restriction

Caloric restriction using diet and exercise will lead to weight loss. In a study published in the Journal of the American Medical Association in 2005 by Michael L. Dansinger and colleagues, four popular diets were compared. Four groups of individuals labeled either overweight or obese were assigned to a different diet. In the end, a diet involving counting calories through a point-like system was the best overall, with 65 percent of the group assigned to this diet recording an average weight loss of 6.6 pounds.

Know the Numbers

To know how much you should be eating, you should first know that there are 3,500 calories in one pound of fat. This means that if you reduce your daily intake of calories by 500 per day, including diet and exercise, you will burn one pound of fat per week. You may also want to know your resting metabolic rate (RMR). Your RMR will tell you, based on gender, height and age, how many calories your body will consume at rest. If you know this, you will be able to judge approximately how many calories you should be eating in one day.

Nutrition

Eating well for weight loss should not sacrifice your nutrition. You should be eating a diet consisting of a variety of the food groups: carbohydrates, protein, vegetables, fruits, dairy and fat. It is especially important to be sure you are getting all of the necessary vitamins and minerals. The B vitamins assist in metabolism of food, so they should be at the top of your list. If you are a woman, getting the right amount of calcium and vitamin D can help protect against bone degeneration. Finally, if you are dieting and exercising, you should take care to get all of the essential electrolytes: sodium, magnesium and potassium. Your body cannot function properly without electrolytes.