Trying to crack the code to successful weight loss can be both confusing and frustrating if you don't know where to begin. The foundation of weight loss revolves around the number of calories you burn, compared with the number of calories you consume. The best diet plan should involve healthy lifestyle changes to help you lose weight and maintain your results.
Nutrition
Nutrition plays an important role in healthy weight loss. You should follow a diet that includes a variety of whole foods in their natural form. Foods with a high nutritional value provide your body with the proper nutrients while you are decreasing your calorie intake to lose weight. If it comes from the ground, flies, swims or grazes, it's yours. You should shop for natural foods like seafood, whole grains, fish, vegetables, lean cuts of meat, fruits, unsaturated fats like olive oil and nut butters, low-fat dairy and poultry. Natural foods take longer to digest, so you feel full faster while consuming fewer calories.
Calorie Consideration
Weight loss comes down to creating a calorie deficit by burning more calories than you eat. It takes 3,500 calories to make up 1 lb. of fat; this means you need to decrease your weekly calorie intake by at least 3,500 calories to lose 1 lb. per week, notes MedlinePlus.com. Decrease your daily calorie intake by 500 to 750 calories to lose 1 to 2 lbs. per week.
Exercise
Exercising on a regular basis helps burn calories and improve overall physical fitness. Engage in resistance training three days per week to build muscle and fire up your metabolism. Exercises like lunges, pushups, situps, triceps dips and the overhead shoulder press can help you tone your entire body. Cardiovascular exercise should be included in your routine at least four days per week to burn fat. Walk, jog, bike or take a group fitness class for 30 to 45 minutes.
Foods to Avoid
Processed or prepared foods can sabotage your weight-loss efforts. Avoid processed foods like cold-cuts, frozen dinners, pre-seasoned meals, boxed dinners, bacon and pre-packaged sweets like cookies or cupcakes. Processed foods are packed with large amounts of refined sugars, sodium, chemical preservatives and fats that contribute to weight gain. Reach for fresh fruits and vegetables as a snack instead of processed junk foods like potato chips.
References
- "Sports Nutrition Manual"; National Federation of Professional Trainers; 2006
- "Weight Training Manual"; National Federation of Professional Trainers; 2006
- BBC News: Eat Less Processed Foods: March 2003
- MedlinePlus: Tips for Losing Weight
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