Combining Healthy Eating with Strength Training

Diet and Exercise Tips to Maximize Weight Loss at Home

Sep 28, 2009 Amy Wingfield The easiest way to start any weight loss program is by counting calories and keeping a daily food journal of everything consumed during the course of the day. The concept is simple. In order to lose weight, individual calorie intake must be less than calories burned. Keeping a daily food journal allows an individual to see exactly what he or she is eating and how much.To some, this food journal can lead to staggering revelation, especially if fast-food is consumed.Standard nutritional guidelines recommend that people get fewer than 30% of their daily calories from fat. For the average 2000-calorie diet, this means eating less than 60 grams of fat each day. The average value meal consisting of a burger, fries and a soda has over 1000 calories and over 60 grams of fat in that single meal.Over the last decade, fast-food restaurants and dining establishments have not only increased their prices but also their portion sizes to make the consumer feel like they are getting their money's worth. Continual daily intake of such meals and portions comes with a, "price," far out-weighing the value.In the last 20 years, obesity among Americans has risen at an epidemic rate according to the FDA.Many of these same overweight and obese individuals also suffer from diabetesThe American Diabetes Association reports that 7.8% of all Americans have diabetes and over 5 million of them do not know it!These statistics are a wake-up call for America.America is eating too much !Make Life-Style ChangeThere are many online tools available to keep track of daily intake.Some providecalorie counters, free diet personal profiles and a places to log and keep daily food jornals. Simply write in what has been eaten and the calories will be listed.

Choose Healthy Whole Foods.

Counting calories and not exceeding daily limits can and probably will cause weight loss, but making some changes to one's eating habits may maximize results.Avoid sugar, especially sugary drinks like soda. Sugar triggers the hunger mechanisms of the brain and increase the production of glucose and the release of insulin into the blood stream. This not causes hunger but can cause highs and lows in energy levels and make daily exercise a struggle mentally.Choose whole foods that are not processed and contain no added fats, sugar, or salt. Fruits and Vegtables should be eaten raw or prepared simply without extra fats. Whenever fats are used, they should be healthy fats -- not saturated or trans fat. Choose whole grains that are less refined and have at least 2 grams of fiber per serving of bread or 5 grams of fiber per serving of cereal, with no more than 5 grams of sugar. Protein choices include lean meat or fish, vegetarian protein, or low-fat dairy.

Be More Active

Any form of movement burns calories. Even if no intentional exercise is performed, the average body will use up over 30% of it's daily calorie intake maintaining normal body functions.Counting calories, making better food choices and combining diet with exercise for at least 20 minutes a day, 3X a week, over time, will help boost metabolism, burn fat, and increase muscle strength and endurance. Over time, individuals who are persistent and see results will find they can eat more because they are burning more calories due to decreased fat in the body and increased muscle mass.For every pound of muscle mass gained, one can burn an additional 50 calories a day.In the beginning stage of any program, individuals should check with their local physician to make sure the plan is safe for the participant. Daily calorie levels are set and a balancing game begins between calories in and calories out. It is critical that calorie levels are not lowered too far below what is healthy.According to WebMD, the popular TV show, Biggest Loser, uses a calculated formula of 6 multiplied by a person's weight to determine a person's daily calorie intake. For example: A person weighing 200 pounds would consume no more than 1200 calories a day at the beginning level, and would try to burn more than that in a day with their daily exercise routine. As the individual loses weight, that number is re-calculated to lower calorie consumption and continue weight loss progress.Find a variety of activities that will be motivating and rewarding but not hard to commit to. Start a walking program. It may help to have a walking companion or rhythmic music to listen to while walking.Lift weights to lose weight. Start small and build slowly for resistance training. Begin an aerobic routine. Just keep moving. As progress is made, increase exercise time and the intensity of the exercise to continue seeing results.Make Healthy Living a Way of LifeLearning to count calories, make wiser food choices and increase strength and endurance with daily activity will help achieve weight lossgoals. But why stop there? The key to life-long weight loss is not only reaching the goal but maintaining the goal once reached by continuing to make wise food choices and incorporate daily exercise into your daily routines. Losing weight and keeping it off becomes not just a short or long term goal. It becomes a life-changing way of life. 

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