If you are ready to take on a weight loss challenge and get into shape, there are several things to take into consideration. Combining exercise, diet and an overall lifestyle change allow for the safest weight loss experience. Losing weight is not easy for most people, but if you make small changes you will see big results.
Recommended Exercise
It is important to get some amount of physical exercise each day, especially if you are trying to lose weight. You should get 30 minutes a day of moderate aerobic exercise up to five days a week. Cardio exercise allows you to get your heart rate up and increase your respiratory rate. This intensity allows you to enter a fat-burning mode and makes weight loss occur faster. When you are exercising you are also toning and strengthening muscle groups. Muscle replaces fat, leaving you with a more shapely physique. Depending on your fitness level you should start off with light aerobic activity such as walking or gardening. Increase to moderate-intensity which could include tennis, cycling and light jogging. Work your way up to vigorous-intensity activity such as running, swimming laps in the pool and elliptical machines.
Health Checkup
It is important before you begin your weight loss journey to see your medical care provider. He will check for underlying medical issues such as hypertension, blood glucose levels and cholesterol. If your body does not absorb glucose correctly, this could be an indicator of insulin resistance or type 2 diabetes. Getting blood sugar levels regulated can help you lose weight easier. He may also test your thyroid hormone levels, T4 and TSH. The thyroid hormones are important in how your body metabolizes fat and calories. If your thyroid produces too little thyroid stimulating hormone, you may have difficulty losing weight.
Diet
Following a low-fat, healthy diet will help you lose weight. A starting point is to choose a diet and foods from the USDA food pyramid. Start off with foods from the whole grain group. Choosing whole grains provides a low-fat way to get your daily amount of oatmeal, brown rice and whole rye. Incorporate vegetables into your diet as well such as turnip greens, cucumbers, cauliflower, sweet potatoes and zucchini. Add a cooked vegetable like a potato to each meal and also fill up on raw vegetables such as carrots and celery sticks for snacks. Fresh fruit can be used in place of a high calorie desserts for weight loss. Examples include kiwi, strawberries, watermelon, blueberries and bananas. Lean protein such as chicken breast, veal, salmon and egg whites should be added to at least one meal a day. Also include low-fat dairy and beans to your diet to help with your weight loss goals.
Accountability
An important part of weight loss is being accountable for what you eat and when you exercise. This could be as simple as tracking your food and recording it in a food diary or through an online tracking system. Having a diet buddy that is also trying to lose weight can be motivating and help you stay focused on your weight loss goals. Consistent support when you are feeling tempted to avoid exercise or make bad food choices may make it easier to lose weight. You can also set up a reward program with each other to help make achieving goals more attainable.
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