As tempting as it may be to believe that there are some secret weight-loss programs out there that you can use to drop the pounds you want easily, that just isn't the case. The secret to weight loss is healthy eating and physical activity. Smart dieting may take more work and sacrifice than popular fad diets, but the results are longer lasting.
Aerobic Activity
The Department of Health and Human Services recommends 150 minutes of moderate aerobic activity or 75 minutes of more intense aerobic activity per week for health. If you want to lose weight, you have to increase the length and intensity of your aerobic workout. It takes a 3,500 calorie deficit to lose one pound of fat, so burn as many calories through exercise as possible to incite weight loss.
Strength Training
Strength training is another important element of a successful weight-loss program. Incorporate strength training into every workout to maximize calorie burn and help replace fat with lean muscle.The Mayo Clinic reports that, in addition to helping spur weight loss, strength training can also help strengthen the bones and make chronic conditions like diabetes and asthma more manageable. Mix it up between resistance bands, free weights, dumbbells, body weight, weight machines and cable machines to keep your strength training regimen interesting.
Trade for Whole Grains
Whole grains are a necessary part of any healthy weight-loss diet. Work as many whole grains into your diet as possible. If you love toast in the morning, ditch the white bread and invest in a fiber-filled, nutritious whole grain toast. Whole grain foods are more nutritionally dense than non-whole grain products, so opt for whole grain breads, pastas and cereals whenever possible.
Opt for Fresh Foods
Fresh foods are important for weight loss. Carrot sticks, celery, apple slices, orange wedges, bananas, grapes and other fruits and vegetables are all delicious additions to any healthy diet. They can keep you full, which prevents overeating, and are also full of vitamins and minerals, as well. Opt for colorful foods to get as many different vitamins into your diet as possible.
Find Support
Keeping your weight loss endeavors a secret from friends and family may not be your best option. The Diet Channel stresses the importance of support. Finding people to share your goals with and lean on can make your goals more attainable and give you someone else to answer to other than yourself. Whether you join a weight-loss support group or find a work buddy to team up with, don't underestimate the power of support.
Member Comments