Successful weight loss and maintenance requires more than a crash diet or a vigorous fitness program -- it means a significant lifestyle change that will include diet modifications and regular exercise. However, it is also true that weight loss comes down to a simple calories-in, calories-out formula. If you want to eat more, you will need to burn more calories through exercise and vice versa. The healthiest weight loss plan is one that balances a healthy diet with regular exercise in a way you can maintain for the rest of your life.
The Basics
To lose one pound, you need to burn 3,500 calories more than you take in. In other words, to lose one pound this week, you would need to cut 500 calories from your diet each day. You can do this in one of three ways -- eat 500 less calories, burn 500 more calories with exercise, or combine eating less with exercising more each day. Strictly speaking, there is no difference between the three methods -- all will yield one pound of weight loss. However, from a health perspective, it is more beneficial to combine diet and exercise.
Eat Less
Research suggests that consuming fewer calories promotes weight loss better than exercise alone. To make a lower calorie diet part of your new lifestyle, consider substituting nutritious foods for their unhealthy alternatives. For instance, use mustard instead of mayonnaise on your lunchtime sandwich. Instead of opening a bag of chips at snack time, eat a handful of baby carrots or a piece of fresh fruit. Use low-fat cheeses, yogurt and milk instead of their full-fat counterparts. Consider decreasing your meat intake to three servings per week, and opt for lean cuts of meat.
Exercise More
Regular exercise plays an essential role in maintaining weight loss. Additionally, fitness has many important benefits including heart health, decreased blood pressure and psychological health. You don't need to join a gym to make fitness part of your daily routine. Try taking three 10-minute walks throughout the day first thing in the morning, over your lunch break and after dinner each evening. Invest in a set of hand weights, and weight train while watching television or listening to the radio. Many people find exercise DVDs and videos a helpful way to get started and stay motivated with at home fitness.
Benefits
Losing even 5 to 10 percent of your body weight can have significant health benefits including decreased risk of developing diabetes, hypertension or heart disease. Your weight loss journey doesn't have to be drastic or difficult. Simple modifications in your diet combined with regular exercise can have a dramatic effect and will encourage habits for a lifetime of healthy weight maintenance.
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