Weight Loss & Working Out

Working out and weight loss are directly related. You can lose weight without working out, but the weight is not going to stay off without some maintenance. Losing weight without working out will cause your body to burn muscle mass instead of fat mass.

Diet

• To lose weight in a healthy way, you should take in fewer calories than you are putting out. To lose one pound per week, cut 500 calories from your daily calorie intake. Your diet should consist of lean meats, fruits, vegetables, whole grains and healthy fats. Cutting all fats out of your diet can be harmful. Healthy fats should come from plant products like avocados and nuts. Use olive oil for cooking instead of other cooking oils.

  Depriving yourself from the foods you like only will backfire at the end of the day. Treats are OK, as long as you only indulge every once in a while.

  Skipping meals will not help you lose weight; you may actually gain weight. If overeating is an issue for you, try eating smaller meals throughout the day instead of three main meals. Make your plate half vegetables, one quarter whole grains and one quarter lean proteins such as fish, turkey and chicken. Breakfast is your fuel for the day and should be a part of your morning routine every day.

  Try to drink eight cups of water every day. During exercise or when it's hot outside, drink more water. Listen to the cues from your body; if you are thirsty, then you probably need to be drinking more water.

Exercise

• Exercise does not have to be complicated for weight loss. Walking 30 minutes every day is a good starting point. Walk for time or for distance five or six days each week. Regular exercise will help your weight loss. If you get bored with walking, try walk/run intervals. Start by walking 2 minutes and jogging 30 seconds. Do that for a week or until you can do it comfortably and then add 30 seconds of jogging and reduce the walking by 30 seconds.

  Your body will benefit from regular exercise in more than one way. Your lungs and cardiovascular system will be stronger. Your will notice changes in your body. You will gain confidence in the way you look and feel. Eating right can be a challenge, but once you start to notice the positive results from a healthy diet and regular exercise, it will inspire you to stay on track.