According to the U.S. Centers for Disease Control and Prevention, adults age 18 to 64 are recommended to spend 150 minutes a week performing moderate-intensity physical activity for important health benefits, including weight loss. In addition to spending time at the gym, eating a healthy, well-balanced diet and getting plenty of rest are also key to getting fit and for good health.
Diet
To lose weight and get in shape, it is important to cut back on the amount of calories you eat a day. Because 1 lb. of fat equals 3,500 calories, cut out 500 calories from your diet a day to lose about 1 lb. a week. Eat a healthy, well-balanced diet full of fruits, vegetables and whole grains. Limit the amount of times you eat out at restaurants as well as how much you eat processed foods such as microwave meals. Swap sodas, lattes and other sugary beverages with water. Pay attention to portion control with every snack and meal. Choose lean cuts of meat and watch your sodium intake.
Exercise
Don't spend countless hours on a treadmill or elliptical machine. Try interval training instead. Interval training involves performing a cardiovascular workout at varying speeds and intensity. Hop on the treadmill and walk at a steady pace for a minute or two. Spend the next 30 seconds running as fast as you can then return back to a steady pace for another minute or two. Repeat this sequence for 15 to 20 minutes. Use interval training on a wide variety of fitness equipment, including the elliptical, stationary bike and stair mill as well as a jump rope or rowing machine.
Strength Training
In addition to eating fewer calories and burning calories through exercise, it is also important to strengthen your muscles. Muscles help protect joints and bones from injury. As we age, our muscle mass starts to diminish, therefore building up our muscle mass is important to protect ourselves from harm. Even at rest, muscles burn more calories than fat. Spend 30 minutes lifting weights or performing weight-bearing exercises such as pushups and pullups or consider signing up for a yoga or Pilates class.
Stress and Sleep
Chronic stress and a lack of sleep can wreak havoc on your health and your weight. To be healthy and fit, it is important to find healthier ways to handle stress. Practice deep breathing techniques or set aside 15 minutes of your day for quiet meditation. Find a solo activity that you enjoy such as reading, painting or writing in a journal. In addition, aim to get at least seven to eight hours of sleep a night.
References
- U.S. Centers for Disease Control and Prevention: How Much Physical Activity Do Adults Need?
- MayoClinic.com: Healthy Diet --- End the Guesswork with these Nutritional Guidelines
- American Council on Exercise: What Is the Best Piece of Cardio Equipment to Use?
- MayoClinic.com: Metabolism and Weight Loss --- How You Burn Calories
- HelpGuide: Understanding Stress
- "Los Angeles Times"; For Weight Loss, Add Sleep and Relaxation to Diet and Exercise; Shari Roan; March 2011
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