Good Easy Diets & Exercises

Fad diets come and go but the real, true way to lose weight and feel better about yourself is to use more calories than you consume. A calorie-controlled diet paired with regular aerobic exercise will help you burn fat and slim down in no time. Tracking your calories and staying in a particular range, without sacrificing nutrition is a healthy and effective way to lose weight.

Moderate Deficit Diet

The easiest way to diet and lose weight effectively is to count calories. Put yourself on the National Heart Lung and Blood Institute recommended moderate deficit diet and you will lose weight. The moderate deficit diet reduces caloric intake to 1,000 to 1,200 calories per day for a woman and 1,200 to 1,600 calories per day for a man.

Counting Calories

Calorie counting is an easy and effective way to lose weight. Think of your calories like your checking account. You can only spend what you have and you must reserve extra funds when you want to splurge. Keep track of what you eat, every time you eat and eat only according to how many calories you have left. Some tips include reducing portion sizes at meals and selecting low-energy dense foods, such as fruits and vegetables, provide a small amount of calories for a large portion of food, so you don't feel hungry after you've eaten.

Why It Works

This kind of diet will work for almost everyone -- it is simply eating less energy than your body needs, which forces your body to burn excess fat. Ideally, you will combine dieting and exercise to reduce your caloric intake. One pound of fat is roughly equivalent to 3,500 calories. If you decrease your caloric intake by just 500 calories per day, you will lose 1 lb. per week.

Aerobic Exercise

Aerobic or cardio exercises include rhythmic and dynamic movements that elevate your heart rate. Cardio exercise burns calories and fat and adds to your caloric deficit. Such activities include walking, jogging, biking, dancing and swimming, just to name a few. Try to participate in some form of aerobic exercise everyday.
Walking is one of the best and easiest ways to burn some extra calories. You don't need a gym membership or fancy equipment, you just need a reliable pair of shoes. And, walking just one mile can burn up to 100 calories. If you don't have enough time to walk one mile, try wearing a pedometer. A pedometer counts your steps throughout the day. Aiming for 10,000 steps per day is the equivalent to getting 30 minutes of exercise each day.