Healthy weight loss consists of a balance between diet, exercise and calorie intake. MayoClinic.com explains that weight loss comes down to burning more calories than you take in. You can aim to achieve this by reducing your calorie intake from foods and beverages; make healthy, low-calorie choices the norm in your daily diet. Increase physical activity to burn more calories, which will help with fat loss and weight maintenance.
Shrimp
Shrimp and other lean proteins are important and healthy weight loss foods. According to "Shape" magazine, 4 ounces of shrimp supplies a third of your protein needs for less than 120 calories. The protein in shrimp helps to build muscle, which can increase your metabolism and lead to permanent weight loss. Other lean protein options are tofu, low-fat yogurt, chicken, lean beef, pork and fish.
Whole Wheat Products
Carbohydrates supply the energy you need to work out and recover. It is important to make the majority of your carbohydrate choices complex carbohydrates from whole wheat and whole grain products. Examples include whole wheat pasta, whole grain bread and oatmeal. "Shape" magazine reports that whole grains take more energy to digest, so your body burns more calories when you eat them. They are also full of fiber, which will help to keep you regular and satisfied after eating them. Aim for three to five whole grain servings a day.
Fitness Ball Chest Press
Working the upper body and core, this exercise requires balance and strength while burning calories needed for fat loss. Start with a pair of light- to medium-weight dumbbells and lie on a fitness ball. The ball should be positioned underneath your mid- to upper back, with your feet flat on the floor and knees bent about 90 degrees. Hold the dumbbells by your chest with your palms facing forward. Press them straight up toward the ceiling, working the chest and shoulders while keeping the core tight. Slowly lower the weights to the starting position and repeat, counting as one repetition. For weight loss, do three sets and 12 to 15 repetitions every other day.
Weighted Bicycle
Targeting the core, low back and lower body, this exercise blasts calories and tones problem weight loss areas. First, lie on your back on top of a fitness mat, with your knees bent and holding a lightweight medicine ball directly on your chest. Then curl your upper body and right leg, and at the top of the crunch rotate your torso so that your left elbow meets your right knee. Focus on extending your left leg at the same time, imagining that you are pedaling a bicycle. Return to the starting position and repeat on the other side, counting both sides as one repetition. For maximum fat-burning benefits, do this every other day for two to three sets and 10 to 15 repetitions.
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