With more than two-thirds of the American population being overweight or obese, weight loss is a common aspiration, and a goal few people manage to fully achieve. While fad diets offer fast results, they are often risky and impossible to sustain. Following the fundamental rules for weight loss is a safer option, and one that will teach you lifelong habits for eating well and staying trim.
Cut Calories
Food is fuel, and without enough fuel, your body must burn stored fat for energy. Stimulating a fat-burning effect requires calorie cutting and strategic planning to ensure your body is not too deprived. Drastically cutting calories can lead to health complications, such as reduced immunity, dehydration and fatigue. In addition, diets that are too restrictive can lead to binge eating and associated emotional and physical problems. To lose weight safely, consume at least 1,000 calories daily, or slightly more depending on your age, weight and lifestyle. Talk to a doctor or dietitian to develop a specific calorie reduction plan.
Incorporate Exercise
Although weight loss without exercise is possible, exercise speeds the process and offers numerous benefits to help you reach your goals, such as increased energy, better sleep, emotional wellness and improved mobility. In addition, regular exercise helps protect you from diseases, including osteoporosis, diabetes and cancer. Contrary to some theories, joining a gym, purchasing the latest fitness equipment or hiring a personal trainer are not required. A brisk after-dinner walk, using the stairs instead of elevators and a shopping trip are sufficient ways to incorporate small chunks of activity into your day.
Sleep More
Although maintaining a busy lifestyle might seem productive, skimping on sleep can actually hamper your weight loss efforts. A lack of sleep actually decreases your productivity and is linked with a higher body mass index, according to the National Sleep Foundation. The amount of sleep you need to thrive varies, but seven to nine hours nightly is a healthy range for adults.
Balance
Balance is the key to healthy weight loss -- emotional, physical and nutritional balance. Eat a variety of foods to keep your diet appealing. Exercise in moderation to stay fit and steadily increase your endurance. Stress can perpetuate poor eating habits, so emotional balance is just as important as a balanced diet. If stress is a factor, talk to your doctor about stress management techniques.
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