A combination of healthy diet and regular exercise is the most effective weight management strategy. Changing food choices or eating less does not ensure the same health benefits as exercise, and most dieters report improved results once they incorporate physical activity into their daily schedule.
Significance
Weight loss is direct result of how many calories we burn over the course of a day. MayoClinic.com notes that the average person typically consumes between 1,200 to 1,800 calories per day when on a diet. Based on his individual metabolism he will burn calories over the course of the day doing routine tasks. If dieters burn what they consume, and don't binge on extra calories or high fat foods, they will typically maintain a fairly constant weight. Extra calories are burned during exercise, which is why active individuals typically have a steady weight.
Health Benefits
Exercise has a variety of health benefits that help encourage weight management. Individuals that exercise on a regular basis are more likely to have lower cholesterol levels, better heart health and less risk for chronic conditions such as high blood pressure or diabetes. The Presidents Council on Fitness and Sports Nutrition notes that exercise also builds muscle tissue, and muscle tissue burns calories faster than fat tissue; as a result, exercise can result in a long-term boost in metabolism.
Workout Planning
Dieters that are beginning a new workout routine should start with 30 minutes of day. Gradually increasing the length and intensity of the workouts can decrease risk of injury. It is also important for dieters to engage in a mixture of areobic exercise, such as running or swimming and strength training, such a free weights or circuit training. Strength training builds muscle, and areobic training improves cardiovascular fitness.
Expert Insight
Excessive exercise can be unhealthy if an individual does not consume the calories necessary to fuel a fitness routine. Diets should be well-balanced and should contain the calories necessary to sustain a given activity level. The Presidents Council on Physical Fitness offers consumers clear guidelines for the amount of calories burned by specific exercises. This information can be used in conjunction with calories calculators and food journals to track total caloric intake and output. In addition, a dieter should follow nutrition guidelines as outlined on the Food Guide Pyramid to ensure that meals offer a healthy amount of carbohydrates, proteins, fiber and fat.
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