Before starting any diet and exercise program, it’s important to know that everyone’s body is unique. People weren’t born thin and shaped the way society would like them to. Your size and shape are a combination of your genes, your eating habits, and your exercise. The goal of any diet or exercise program is to help you accept your body shape and improve your overall health. A registered dietician or physician can give you specific advice for your individual needs.
Avoiding restrictive diets
In today’s health-conscious world, restricting certain foods is common. Certain health conditions require people to eliminate certain foods, but overly-restrictive diets are likely to produce little or no results. This list of foods should be avoided when trying to lose weight. But there are other ways to achieve weight-loss success. Here are some of them. You should also avoid calorie-restricted diets, such as Atkins, which has a long list of off-limits.
Prioritizing fat loss
It’s important to prioritize fat loss when you’re trying to lose weight. While weight loss is a desirable goal, maintaining muscle mass is equally as important. If you’re serious about losing weight, you can prioritize fat loss while still eating enough calories to maintain your muscle mass. A proper protein intake, moderate calorie restriction, and exercise regimen are three tips for prioritizing fat loss and muscle retention. However, you should note that fat loss isn’t as easy as losing body weight.
Getting enough exercise
It is not clear whether getting enough exercise for weight loss is important for everyone. The American College of Sports Medicine recommends that people engage in moderate to vigorous physical activity at least five days a week. If you can only manage 20-minute sessions on two or three days a week, you may want to consider doing 30 minutes on those days. Strength training is also important, and it should be done two or three times per week. Ideally, the strength training should include activities that engage all major muscle groups.
Reducing calorie intake
To lose weight, it is often suggested to reduce your calorie intake. However, a calorie deficit can be dangerous. The body requires a certain amount of calories to function properly, so reducing your intake too much can lead to dehydration and other adverse effects. Harvard Health Publications recommend that adult men and women consume at least 1,200 calories a day. While reducing your calorie intake is a great way to lose weight, you should keep an eye on your body’s calorie needs and adjust accordingly.
Exercise alone does not produce significant weight loss
The truth is that exercise alone does not result in significant weight loss. Exercise, while useful for losing weight, only burns a small fraction of the energy we expend during a typical day. This energy is used for basic bodily functions when at rest and for breaking down food when we exercise. Increasing our physical activity level does not produce significant weight loss, and it is also not sufficient to control our body weight.