The best way to sweat and lose weight is to combine energizing physical activity with the consumption of beneficial foods within safe limits. Moderation is the key to long-term weight loss success and the development of lifelong healthy habits. A well-rounded diet made up of foods from all food groups plays an essential role in your maintaining energy levels while you are losing weight and exercising. Always check with your doctor before starting a weight loss regimen since not all activities may be suitable for you.
Eating Well
To support your weight loss efforts, it is imperative to consume low-calorie, nutritious foods that keep your body properly fueled while you sweat and exercise. Consuming a variety of low-calorie and filling foods will curb your appetite naturally, keep you full for longer and control hunger pangs. Filling foods include fiber-rich items such as grains, fruits, salad, soup and vegetables. In addition to monitoring your caloric intake, you should maintain portion control; keep all food serving sizes, other than cooked meat, to the size of your fist or smaller. Fish, skinless poultry and lean meat has a serving size of a playing card deck, according to the American Heart Association.
Calorie Know-How
The best way to lose weight is to change your daily ratio of calories burned and calories consumed, according to the American Heart Association. In other words, you need to burn more calories through exercise than you consume through eating and drinking. Start by understanding how many calories you need to operate at a healthy level, considering your current activity level, age, gender, height and weight; use this caloric amount to guide your daily caloric intake. A safe and healthy weight loss goal is one pound weekly; maintaining a healthy goal increases your chances of keeping the weight off. Since one pound equals 3,500 calories, shedding one pound weekly means increasing your exercise level to burn 500 more calories daily.
Exercise
Losing weight through exercise involves consistency. No matter your level of activity, be it moderate or intense, you need to include exercise into your lifestyle on a consistent and regular basis in order to receive health benefits. If your chosen method of exercise is moderately intense activities such as brisk walking, doing these activities for at least 150 minutes weekly, or 30 minutes on five or more days, is recommended by the American Heart Association. Moderately brisk levels involve working up a light sweat after 10 minutes of exercising and still being able to carry on a conversation, according to the Mayo Clinic.com. Vigorous-level activities causes your heart to pump harder and elevate your heart rate, resulting in a sweat after only five minutes of exercise. Vigorous-level activities include jogging and running, with a recommendation of engaging in the activity for a minimum of 75 minutes weekly, or one hour and 15 minutes per week.
Muscle Health
Performing a variety of muscle strengthening exercises can be one of the best ways to sweat and lose weight. Muscle strengthening exercises are needed to help tone and strengthen all major muscle groups, including the chest, shoulders, arms, legs, back, abdomen and hips. Exercising these muscle groups helps you maintain muscle mass while losing weight and reducing belly fat, according to the American Heart Association. In order to receive these health benefits, you need to perform the exercises at least twice weekly.
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