Exercise & Nutrition To Lose Weight

To lose weight, you need to burn more calories than you eat daily. Although this plan is simple enough, it can be challenging to follow through with. The best plan for steady weight loss that stays off is a complete lifestyle change. Choosing foods that are lower in calories, fats and sugars and exercising daily will help you lose weight gradually and keep it off.

Calories

To lose 1 lb. of fat you need to burn a total of 3,500 calories. Aim for an average weight loss of 1 to 2 lbs. per week. Any more than 2 lbs. lost in a week can result in water and lean muscle mass loss instead of fat loss. This will deplete you of energy and you will most likely gain the weight back. Opt for a gradual weight loss program. Cut your daily caloric intake down by 250 to 500 calories and add 30 minutes of moderate activity to your daily routine. This plan will help you consistently lose 1 to 2 lbs. a week.

Healthy Foods

Cutting down on daily calories is easier when you choose foods that are lower in fats and sugars. Eating foods that are as close to their natural state as possible provides your body with more nutrients per calorie. This means more nutrition with fewer calories. This style of eating is called clean eating, according to Tosca Reno, author of "The Eat Clean Diet". Reno suggests eating foods that are whole and unprocessed for optimal fat burning and weight loss. Choose lean proteins, such as fish, lean beef, chicken, turkey, tofu, legumes and beans, and complex carbohydrates, such as wild and brown rice, whole-grain bread, cereal and pasta, steel-cut oatmeal and fresh fruits and vegetables.

Fats

You don't need to cut all fat from your diet. Monounsaturated and polyunsaturated fats are essential fatty acids that help your body function properly, including keeping your metabolism high. A study in the "Journal of Diabetes Care" suggest that eating monounsaturated fats, often referred to as MUFAs, such as olive oil, olives, nuts, seeds and dark chocolate can help you decrease your belly fat. Liz Vaccariello, author of "The Flat Belly Diet" suggests eating one small portion of MUFAs with every meal. Keep your portion sizes small to keep your calorie count down. Choose 10 olives or nuts, 1/4 cup of seeds or dark-chocolate and 1 tbsp. of olive oil.

Exercise

You should get 60 to 90 minutes of moderate intensity exercise on most days of the week to lose weight and stay healthy. Choose movement that is fun for you and that can fit into your lifestyle easily. Walking, bicycling and swimming are good cardiovascular exercises that are simple to do and beneficial calorie burners. It is also important to strength train two to three times per week. The more muscle you have, the more calories your body will naturally burn. You can strength train with light weights or just your body weight by doing pushups, sit-ups and squats.