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- Centers for Disease Control and Prevention: Losing Weight
- Centers for Disease Control and Prevention: Why is Physical Activity Important?
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According to the Centers for Disease Control and Prevention, losing one to two pounds per week is a safe and effective weight loss goal 13. Balancing a nutritious diet with physical activity is essential to losing pounds. Once you have reached your ideal body weight, maintaining an active lifestyle is imperative to sustaining your results. If you are overweight, improving your diet and becoming physically active can reduce your chances of developing heart disease, diabetes, osteoporosis, and other weight-related conditions. (See Reference 3)
Begin an Exercise Program
Start by exercising three to six days each week. Do both strength training exercises and cardiovascular activity for your workouts.
Aim for 30 minutes to one hour each workout session. Exercise at a higher intensity if only doing 30 minutes.
Increase the number of days you workout every other week. Exercise no more than six days every week and allow one day of recovery per seven days.
Decrease Your Calories
Create a caloric deficit of 7,000 calories each week. Cut your normal caloric intake by 500 to 1,000 calories per day.
Eat a balanced diet of lean proteins, whole grains, fruits and vegetables.
Eliminate or severely limit all processed foods. Reduce the amount of sugar in your diet.
Aim to eat three times a day with two snacks between meals. Avoid skipping meals in order to prevent binge eating.
Consume plenty of water. Drink an average of eight to 12 glasses of water every day. These numbers may be higher or lower depending on your needs. (See Reference 4)
Turn off the television and computer. Sitting too much may hinder your weight loss progress.
Replace your nightly shows with a leisurely walk or jog. Do some cleaning or laundry while you watch television.
Instead of interacting with friends online or through text, ask to meet up for a game of volleyball or Frisbee. Being active throughout the entire day will promote weight loss.
You must create a deficient of 7,000 calories in order to lose two pounds. Rather than severely decreasing your caloric intake, increase the amount of time you spend exercising. Exercising most days of the week, combined with a lower-calorie diet, will allow you to maximize results. Join a weight loss support group to remain motivated.
Losing weight too quickly is not recommended and generally results in weight regain or adverse health issues. You should check with your doctor before beginning any weight loss or exercise program. Ask a fitness professional for guidance before starting your workouts.
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