Trying to decipher the code to successful weight loss can be frustrating if you do not know where to begin. With the wide variety of dieting advice available, it can be a challenge to choose the appropriate nutrition plan for your needs. The key to weight loss is burning off more calories than you take in daily. A good weekly weight-loss plan should involve healthy foods with a high nutritional value and regular exercise to create a calorie deficit.
Exercise
Regular physical activity helps improve cardiovascular health and muscular strength while increasing the amount of calories you burn daily. Engage in resistance-training workouts three days per week to build muscle and increase metabolism. Include compound exercises that recruit multiple muscle groups at the same time, such as lunges, push-ups, overhead shoulder press, triceps dips, sit-ups and squats for three sets of 15 repetitions. Cardiovascular exercise helps burn off stored body fat. Perform cardiovascular exercise like walking, jogging or biking for 30 minutes four to five days per week. If you are new to working out, start by walking on the treadmill for 20 minutes. As your cardiovascular fitness improves, gradually increase your time and speed. You can take a group aerobics class, like step or indoor cycling, to add variety.
Nutrition
Proper nutrition is an important part of weight loss. Follow a diet that consists of whole foods in their natural form. Natural foods take longer to digest, so they fill you up quickly, causing you to eat less. Consume natural foods like fruits, low-fat dairy, healthy fats like seeds and nut butters, lean meats, poultry, vegetables, fish, eggs and seafood. Eliminate processed foods from your diet. Prepared or processed items like frozen dinners and cold-cuts contain large amounts of refined sugars, chemical preservatives, fats and sodium, which can sabotage your weight-loss efforts.
Calorie Intake
Weight loss comes down to the number of calories burned versus the amount of calories you eat. It takes 3,500 calories to make up 1 pound of fat, so to lose 1 pound per week, reduce your calorie intake by 500 calories per day. Use an online food journal to track your calories, like LIVESTRONG’s The Daily Plate.
Portions
Portion control helps you cut back on calories to encourage weight loss. Switch from three square meals per day to five or six smaller meals per day. Eating often helps keep your blood sugar levels steady to increase energy levels, notes Maureen Callahan, R.D. Having a small meal every three hours helps keep you feeling satiated during the day so you are less likely to overeat. A small meal should include a serving of protein and carbohydrates, such as 4 to 6 ounces of baked chicken breast, 1/2 cup of whole grain pasta and 1 cup of asparagus.
References
- "Sports Nutrition Manual"; National Federation of Professional Trainers; 2006
- "Weight Training Manual"; National Federation of Professional Trainers; 2006
- "Natrual Health Magazine"; Eat Around the Clock: Maureen Callahan, R.D.
- MedlinePlus; Tips for Losing Weight; Oct. 18, 2009
Member Comments