There is nothing easy about losing weight; it takes a great deal of dedication to modify your lifestyle into a healthier one. However, once you understand the concept and apply it to your life, keeping the weight off can be achieved. You should not waste your money, or time on fad diets that promote fast weight loss, as these have been known to help only temporarily. Having both a good exercise program and diet plan will help you achieve weight-loss easier -- without making a big impact on your finances.
Introduction
Research has shown that individuals who lose weight gradually and safely are more likely to be successful at keeping weight off in the long run, according to the Centers for Disease Control and Prevention. To lose weight, you must create a calorie deficit through either diet and/or exercise. One pound is the equivalent to 3,500 calories, so to lose a safe 1 to 2 lbs. a week, you must reduce the calorie intake -- or burn off -- 500 to 1,000 calories each day.
Free Exercise Tips and Tools
There is a great deal of free and valuable information to be found online regarding exercise programs and specific workout routines. MayoClinic.com, for example, has step-by-step examples of exercises, and it also offers a free online target heart rate calculator. When performing exercises, one important factor is to keep your heart rate 75 to 85 percent higher than your resting heart rate, to burn the most calories. The target heart rate calculator determines what range you should be in, based upon your age.
Free Diet and Calorie Information
Another valuable website is LIVESTRONG.COM's MyPlate calorie counter. It first prompts you to enter your age, height, weight and goals, and with this data, the website calculates a daily calorie range. It provides an individual with nutritional information on more than 1,248,400 food items, including the amount of calories each contains. It also has a library of more than 1,500 fitness activities, a food diary that tracks daily calories burned and calorie intake, and it helps you create your own personalized diet program.
Considerations
Remember to check with your doctor before you start a new diet and exercise routine. Losing weight will have a positive effect on your self-esteem, mood and overall health. Improvements in blood pressure, blood sugar and cholesterol will occur even with a modest amount of weight loss. Having a healthy body will help you live longer and ultimately save you more money in the long run.
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