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Legitimate Weight Loss

Weight loss is a great way to improve your health. Unfortunately, some people turn to fad diets, pills, diuretics, laxatives, or even starvation. These methods may cause weight loss, but can also cause health problems. Losing weight legitimately is done through a diet of healthy foods of appropriate portions and regular exercise.

  1. Exercise

    • One of the best ways to lose weight healthily is to exercise, as this will help burn off excess calories consumed during the day or burn fat that your body has already stored. The best type of exercise for weight loss is cardiovascular activity such as biking, jogging and even walking. Cardiovascular exercise burns higher amounts of calories and increases metabolism.

    Weight Training

    • Weight training burns calories as well. Many repetitions with lighter weights will promote development of slimmer muscles whereas many repetitions of heavy weights will lead to bulkier muscles. Tailor weight training to the look you want for your body. It is also best to do exercises that you enjoy to help you stay motivated. Additionally, do not do activities outside of your physical abilities. This can lead to injury.

    Food

    • Cutting down on fatty, sugary and generally high calorie foods will facilitate weight loss. Eliminating them entirely is not necessary, but enjoying them infrequently or in very small portions is best. Fruits, vegetables, lean proteins, and whole grains are best for weight loss. They are low calorie and nutrient dense. Whole grains contribute to the feeling of fullness so you feel full longer and will eat less overall.

    Portions

    • An important factor in weight loss is the amount of food you eat. Too much of anything will contribute to weight gain, but proper portions can aid weight loss. Measuring out portions can be tedious for most people, here are easy examples.
      Servings for most beverages are 1 cup. Meats are 3 ounces, or about the size of a card deck. A serving of fruit or vegetables is about the size of a baseball. One slice of bread is a serving. A rounded handful or 1/2 cup is a serving of pasta, rice or mashed potatoes.

    Food Pyramid

    • The Food Pyramid is a guide for how many servings of each food group to eat daily. Staying within the recommended number of servings or cutting back if you've been eating too many is a great way to eliminate extra calories and lose weight. Remember that the number of servings you need depends on activity. If a category has 2 to 3 servings, less active people should choose the lower number.

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