A healthy way to shed pounds and keep them off is to combine a nutritious diet plan with regular exercise. This usually results in a gradual weight loss that is easier to maintain than unhealthy fad diets. With preparation and planning, anyone can design a diet plan and physical fitness routine that will help them toward a healthier lifestyle.
Significance
To lose weight, you must burn off more calories than you take in. In order to lose 1 lb. per week, you will need to work off or consume 3,500 fewer calories. A diet plan combined with exercise is one of the best ways to achieve this. Losing weight can have a significant, positive impact on your health. The Centers for Disease Control and Prevention report that even modest weight-loss goals of 5 to 10 percent of your starting weight can result in improvements in cholesterol, blood sugar and blood pressure.
Time Frame
A slow and steady weight loss is best for long-term success. Aim to lose 1 to 2 lbs. per week and you are more likely to maintain your lower weight. Combine a diet plan that decreases your caloric intake by 250 to 500 calories per day and burn 250 to 500 calories off per day through exercise.
What to Eat
A well-balanced diet plan includes whole grains, lean meats, fresh fruits, vegetables, low-fat dairy and healthy fats like olive oil. Eat three to five small meals each day along with two snacks. Read nutrition labels of everything you buy to avoid consuming high amounts of sugar, sodium and fat. The President's Council on Fitness, Sports and Nutrition recommends a diet plan that includes all five vegetable subgroups, such as legumes, orange vegetables, dark greens, starchy and other vegetables, as well as 3 oz. of whole grains per day.
Exercise
Choose from several types of exercise; perform these in a gym or at home. Brisk walking, running, swimming, jumping rope, bicycling, hiking, kickboxing and aerobics all burn calories. Try to work out at least 150 minutes per week to enjoy a range of health benefits, according to the President's Council on Fitness, Sports and Nutrition. Additional exercise results in more benefits. You should also strength-train two to three times per week to maintain strong muscles and bones. Use free weights, dumbbells, resistance bands or medicine balls to tone your muscles.
Warning
Following fad diets that restrict a wide variety of foods or that reduce your caloric intake by too much is not only counterproductive, but can also have negative effects on your health. While a quick weight loss may be desirable, it is usually not the most successful way to keep pounds off.
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