Losing weight doesn't just make you feel better. It also reduces your risk for serious health concerns, such as nonalcoholic fatty liver disease, stroke and hypertension if you are overweight or obese. Losing unwanted weight, however, requires a lifetime commitment to increased physical activity and healthy diet changes. Check with your doctor before making changes in your exercise or diet plan.
Eating for Weight Loss
Eating for weight loss doesn't mean you need to feel hungry. Focus on eating foods that give you maximum nutrition for each calorie consumed. Eat foods with low energy density, such as fruits and vegetables. These foods have more volume and fewer calories, allowing you to feel fuller. For example, a cup of grapes contains only 104 calories. Other food choices include whole grains, found in breads, pasta and oatmeal. Lean sources of protein and dairy, such as freshwater fish or low-fat yogurt are a couple more options.
Exercise
Exercise burns calories. When your body increases calorie burning, it is forced to use stored energy, resulting in weight loss. At a minimum, healthy adults need two hours and 30 minutes of moderate cardiovascular activity weekly. To lose weight, increase the time you spend exercising. Moderate activities include walking, riding a bicycle or participating in water aerobics. If you're breaking a sweat and can't sing while working out, it's moderate activity.
Calorie-Burning Cardio
Vigorous activity is another option for your cardio sessions. You need only one hour and 15 minutes of this type of activity. Vigorous activity burns more calories per minute than moderate activities. Examples of vigorous activity include jumping rope, running, jogging and rollerblading. These all burn over 500 calories an hour for a 160-lb. person, according to MayoClinic.com. If you can't say more than a few words during your workout, it's vigorous activity. Consult your health care professional to discuss the right level of activity for your circumstances.
Strength Training
Don't make the mistake of focusing only on cardio for weight loss. With strength training, you burn calories during your workout and continue to burn calories throughout the day. Plan a minimum of two strength-training sessions weekly, leaving at least a day between sessions to rest muscles. Strength-training exercises need to target you major muscles, such as your hips, abdominals, back, chest, arms and legs. Complete at least eight to 12 repetitions of each activity. Your strength training sessions need to last 20 to 30 minutes.
References
- Centers for Disease Control and Prevention; Physical Activity for Everyone; February 2011
- MayoClinic.com; Energy Density and Weight Loss; Feel Full on Fewer Calories; January 2011
- MayoClinic.com; Exercise for Weight Loss; December 2009
- U.S. Department of Health and Human Services; Statistics Related to Overweight and Obesity; February 2010
- MedlinePlus; Tips for Losing Weight; October 2009
Member Comments