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Lack of Exercise & Eating of More Calories

Sitting on the couch and gorging on junk food is tempting to almost everyone. Giving in to the lure of skipping the gym and overloading on calorie-laden treats, however, isn't a healthy lifestyle choice. It can impact your weight, which leads to a host of health issues. Understanding how to balance your calorie intake versus your calorie burn helps you control your diet and exercise for good overall health.

  1. Weight-Loss Basics

    • The bottom line when it comes to weight loss is to burn more calories than you consume. That means if you fill up on high-calorie foods, you must counteract your diet with enough exercise to create a calorie deficit, or you'll start putting on pounds. Exercise should always be part of a healthy lifestyle, but choosing healthy foods over high-calorie ones is a better way to protect your health and keep your weight at a desired number.

    Dangers

    • The unhealthy weight gain that occurs when you fill up on high-calorie foods and avoid exercise is associated with many health problems. Being overweight increases your risk of heart disease, Type 2 diabetes, bone disorders and cancer, according to the World Health Organization. All of these issues interfere with a healthy life and may even result in an early death. Filling up on junk food also limits your nutritional intake, which can cause a variety of problems, including anemia, lack of energy, lowered immunity and muscle and bone disorders. Regular exercise also controls mood and sleep, so skipping it can interfere with your emotions and the amount of quality rest you get.

    Exercise Recommendations

    • Understanding how much exercise is healthy can help you fit it into your lifestyle. Once you know how important regular physical fitness is, it's easier to put it at the top of your priority list. The Centers for Disease Control and Prevention recommends getting at least 150 minutes of moderate-intensity exercise every week. At this intensity, you'll be slightly winded but still able to carry on a conversation. Biking, walking, jogging, swimming and playing team sports are good options. If you have trouble fitting it in, gardening and housework also count as long as you stay at a moderate pace for at least 10 to 15 minutes at a time.

    Diet Recommendations

    • A healthy diet composed of a variety of foods from each food group is an effective way to keep your calorie intake under control. Combined with a regular workout schedule, a well-balanced diet can help you counteract the negative consequences of a previously sedentary lifestyle and poor diet. Eat a variety of whole grains, fruits, vegetables, lean protein and low-fat dairy foods to cover your nutrient needs, and keep yourself from overdoing it on calories. The occasional splurge or day off from exercise won't hinder your goals, but making it a regular habit will.

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