Losing weight doesn't have to wreak havoc on your body. Although you may be tempted to try fad diets to lose weight in a short period of time, it is not a sustainable or safe way to lose weight. Combining a nutritious diet and regular exercise will help you lose weight safely and keep the weight off permanently. Talk to your doctor before making changes to your diet and exercise plan.
Avoid Fad Diets
Fad diets are quick-fix diets that promise fast results by eating a specific diet consisting of the same foods over and over. Fad diets usually do not recommend any physical activity and instead, focus on starving the body in order to lose weight. Fad diets are unsustainable for more than a few weeks and may cause anemia, nutritional deficiencies and other health problems if you continue eating a limited-calorie diet. As soon as you continue eating your normal diet, you will likely regain the weight that you lost while following the fad diet.
Diet Changes
Lose weight safely by limiting the amount of calories, sugar and saturated fat you eat. Keep your calorie count above 1200 calories for women and 1400 calories for men. Eat a variety of fresh fruits and vegetables, whole grains and lean protein. By eating six small meals throughout out the day instead of three large meals, you'll stay full and you'll be less likely to snack between meals.
Exercise Changes
Changing your exercise routine may help you burn additional calories. If you burn more calories than you consume on a daily basis, you will lose weight. Get at least half an hour of exercise most days of the week. Cardio exercises, or exercise that gets the heart rate pumping, are the most effective calorie burners. Cardio exercises, like running, swimming or playing basketball, will also reduce your risk of developing a heart attack or stroke.
Maintaining Your Weight
Losing weight may lower your blood pressure and decrease your risk of developing heart disease and diabetes, but only if you keep the weight off. Maintain your weight loss by sticking with a diet and exercise plan that you can actually maintain in the long run. Eliminating one or two high-calorie items from your diet and exercising for 30 minutes every day may help you keep your weight off and help you stay healthy.
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