With many diet programs promising rapid weight loss, it is easy to get wrapped up in the idea of getting a new body in a matter of weeks. Healthy and sustainable weight loss happens gradually, through balance and lifestyle changes. Routine exercise and a nutritious, well-balanced diet are two of the most important components when it comes to losing weight.
Weight Loss Basics
MayoClinic.com recommends that you lose no more than 2 lbs. per week, because rapid weight loss is likely to lead to equally rapid weight gain. Rapid weight loss slows your metabolism, causing your body to store fat more easily. You must burn 3,500 calories to burn 1 lb. of fat. Depending on your current caloric intake, a 2 lbs. per week weight loss might entail a 500-calorie reduction in your diet and burning 500 calories with exercise each day.
Cardio
Cardio exercise is an essential component to any weight-loss program. Cardio exercises raise your heart rate to a level that maximizes calorie and fat burning. Thirty minutes to an hour of cardio exercise each day promotes weight loss. Exercises like running, jogging, swimming, kickboxing, jump roping and cycling support weight loss because they get your heart pumping at a rate that can burn 500 calories per hour or more.
Strength Training
Strength training with free weights and resistance machines helps build lean muscle. Building muscle mass helps you better perform cardio exercise, prevents age-related muscle loss and helps burn calories more efficiently. Weight training two to three times per week after cardio exercise can help you reveal toned muscles and get you closer to reaching your health and fitness goals.
Diet
Your diet is as important as exercise when it comes to losing weight. While it is important to not consume too many calories, it is also necessary to eat enough to sustain your level of energy throughout the day. A minimum of 1,200 calories is recommended for weight loss. Your diet should be rich in fruits, vegetables, whole grains and lean proteins, and low in fat. Drink at least 64 oz. of water each day to support weight loss and prevent dehydration.
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