Walking for at least 30 minutes is excellent exercise.
The best way to lose a lot of weight and keep it off is to change the eating habits that contribute to weight gain. This includes portion sizes, quality of food eaten and how often food is taken in. Avoid fad diets as they are not set up for lasting success.
Plan and Set Goals
Setting realistic goals and planning meals is the key to weight loss success. If you have 60 pounds to lose, start with 10 as the first goal and then work on the next 10 and so on. Focusing on smaller steps helps to stick with the plan and stay motivated. Planning ahead for meals is crucial to creating new habits. This will ensure total control over what is being consumed.
Eat Regular Meals
Many people skip meals in an attempt to lose weight more quickly, but this tactic can slow the process down. The body transforms food into energy to be used as needed for everyday activity. When calories are not regularly replenished, the body will go into conservation mode and burn calories more slowly, thus making it harder to lose weight. Three moderate-sized meals a day, plus snacks are needed to keep the body's metabolism running efficiently. Eating at regular intervals will also keep hunger to a minimum and avoid the impulse to binge.
Get the Necessary Nutrients
The basic nutrients the body needs are vitamins and minerals, protein, complex carbohydrates and fiber. Meat and fish are excellent sources of protein, but you should eat them in small portions. Whole grain or multigrain breads and pastas, fruits and veggies, and brown rice are examples of both complex carbohydrates and fiber. Milk, yogurt, cheese and dark greens are adequate sources of calcium needed for bone strength. A quality multivitamin will make up for any elements that may be missing from day-to-day meals.
Drink Plenty of Water
Plain water is necessary for optimal metabolism. Water keeps cells hydrated and functioning, and acts as a toxin remover through sweat and urination. Soda, milk or fruit juices do not count as sources of water.
Plan for Eating Out
Eating out is part of meal planning. Know what is on the restaurant menu and decide what to order beforehand. Many restaurants have a "light" section on the menu to choose from.
Get Moderate Daily Exercise
Exercise keeps the muscles from atrophying and prevents skin sag while you're losing weight. Walking, running or riding a bike outdoors is the perfect everyday exercise and will help to keep mood elevated. Working out in a gym or swimming a few days a week are good additions, but don't overdo it. Too much exercise can create fatigue and a loss of motivation due to the inability to keep it up over a long period of time.
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