If you are trying to lose weight, you have probably looked into the vast array of weight loss diets and pills and are wondering what really works. Losing weight is important because if you are carrying extra weight, you are at a higher risk of many chronic diseases including heart disease, diabetes, cancer and more. No matter what diet or food plan you follow, there are some basic principals to keep in mind. Losing weight safely and sensibly will not only help you shed the extra pounds, but even more importantly, keep them off.
Fewer Calories
The bottom line to successful weight loss is that you must eat less calories than you burn off. Any extra calories you consume will be stored as fat by the body. A pound of weight is equal to 3500 calories. So, if you want to lose 1 pound per week by diet alone, you must create a deficit of 500 hundred calories a day.
Features
The Center for Disease Control states that it is important to eat a variety of foods. Your diet needs to include lots of fruits, vegetables, whole grains and fat-free dairy products. Stick with lean meats, poultry, fish, beans, eggs and nuts. Cut back on saturated fats, trans fats, cholesterol, salt and sugars. In addition, it is important to not cut out foods that you really enjoy. The goal is to enjoy them in moderation.
Types
You can try cutting back calories on your own, or you can go with a program that helps you learn to eat less in a healthy way. No matter which plan you choose, a key component will be keeping track of how much you eat each day. Keeping a food diary will help you to learn when you are overeating, and how much you really need to cut back to lose weight.
Warning
Unless you are under a doctor's supervision, a safe amount of weekly weight loss is 1 to 2 pounds per week. Crash diets where you strictly limit caloric intake often lack essential nutrients and do not produce long term results. After you finish your crash diet, you may go right back to the way you were eating and put the pounds back on. However, eating sensibly and aiming for slow and steady weight loss will teach you to eat healthy all the time and allow you to be successful. You want to find a plan you can stay with for the rest of your life.
Considerations
For the best results, combine a healthy weight loss diet plan with regular exercise, especially cardiovascular exercise. Instead of having to cut back too much on your caloric intake, you can create a calorie deficit by burning calories through exercise. Regular exercise not only helps to take the weight off, but also lowers your risk of heart disease, cancer and diabetes.
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