A number of different diet and exercise programs promise quick and effective weight loss, and though they may sound appealing, they are rarely sustainable. Healthy and lasting weight loss occurs gradually through a nutritious and well balanced diet and routine exercise. Weight loss should be the result of making healthy life style changes as opposed to get slim quick schemes.
Weight Loss Basics
Medical professionals recommend that you lose no more than 2 lbs. per week so that you can effectively keep the weight off. It takes 3,500 calories to lose 1 lb. of fat, therefore a 500 calorie reduction and burning 500 calories per day with exercise translates to a 2-lb.-per-week weight loss. As you exercise fat turns into muscle and because muscle weighs more than fat you may notice that you are not losing weight at the rate you might expect, though you are actually smaller in size.
Cardio Exercise
Cardio exercise is one of the most important components of any weight loss program. Cardio exercise raises your heart rate to a level that allows you to burn calories and fat most efficiently. 30 minutes of physical activity each day is ideal for staying fit and healthy, however if trying to lose weight, more time may be necessary depending on the amount of weight you are trying to lose. Cardio exercise not only promotes weight loss, but it increases your level of energy and benefits your mental and emotional well-being.
Running
Running is one of the most effective exercises for weight loss as it significantly elevates the heart while working several major muscles groups. Running primarily strengthens the calves, quadriceps, hamstrings, buttocks while providing auxiliary benefits to the abs and arms. Running can burn anywhere from 500 to more than 1,000 calories per hour depending on the intensity of your run and your current level of fitness. Other effective forms of cardio exercise include kickboxing, cycling, swimming and jump roping.
Weight Training
Weight training not only builds muscle, but allows you to more calories more efficiently as well. As you increase muscle mass, you begin to burn calories at a more rapid weight thus allowing you to lose weight faster. Half an hour of weight training following cardio exercise each day can help you see definition while further enhancing your strength to better perform cardio exercise. Be sure to learn the proper technique before beginning any weight training regimen and always stretch before physical activity to avoid injury.
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