It is a fact that people do not lose weight merely by dieting. It does not help to build muscle, on the contrary, you can actually lose muscle if you do not include exercise in your diet plan. And when you lose muscle, you also lose any diet advantage because muscle burns more calories than fat, even when your life is basically sedentary. Therefore, it is important that you combine your diet program with a proper exercise regimen to burn the required calories. You need to strike a fine balance because over-exercising can again be harmful for your health. Studies have shown that athletes who work out excessively often suffer from an increased number of colds and other respiratory illnesses, and become more prone to muscle and bone injuries. Besides, you should make sure that you are getting enough calories to keep going. An extremely low calorie diet combined with a dose of unfamiliar exercise is like asking for trouble.
The Weight Loss Formula
Your fitness should be your top priority when you decide how much weight you would like to lose. Then, remember that it takes a deficit of approximately 3500 calories to lose one pound, and decide how many calories you must burn through exercise, and how many calories through a controlled diet. Though it is better to go by expert advice, losing 2-2.5 pounds per week is generally considered safe. Losing more than that or losing weight too quickly could lead to what is called the “yo-yo effect”, which means that you could shed too much weight too fast, and then you become unable to sustain your diet regimen, which can lead to binge eating, which in turn will lead to you regaining all the weight you lost, and more. And thus the cycle goes on and on. Avoid this kind of a diet regimen.
Exercise and Dieting
You need to work out a diet and exercise regimen that is suited to your climate, interests and level of fitness. Ideally, you need to exercise at least for half-an-hour everyday to burn enough fat and calories. The longer you exercise, the more fat and calories you burn. Which is why for weight reduction, it is better to choose exercises that you can sustain for 45 minutes to an hour rather than those you can do for only 15-20 minutes.
Plan an exercise schedule, and stick to it no matter what, whether you feel like it or not. As you develop the habit, you will feel better after exercising and will start enjoying it. If you are a person who is easily bored, schedule one sort of activity for three days of the week, and another activity for the other days. If the activities use different muscle groups, that is even better. Cross training burns more calories than doing the same activity day after day.
You may want to take up a new hobby that will help you burn calories while you also enjoy doing it. Examples of fun hobbies that burn calories are gardening, carpentry, trekking, cycling, running, rock-climbing etc.
Kind of foods considered good for dieting
Some foods that are considered helpful when trying to lose weight in a diet program are those high in fibre. The fibre helps to fill up the stomach quickly, causing the individual to consume less calories.
Foods that are low in fat are believed to be the best diet foods when one wants to lose weight. Fat contains more than twice the amount of energy than carbohydrates or protein, so eating less fat naturally lowers calorie intake.
Many foods with high water content are also among some of the best foods to help lose weight. Apart from the fact that they are low in calories, an increase in water intake too has been shown to benefit in a weight loss diet.