Dieting information is everywhere, from reality TV to evening news segments to magazine covers. It can be conflicting and, more often than not, confusing. Despite doubtful promises of rapid weight loss and slimmed down waistlines in a matter of weeks, the truth is quite the opposite: excess weight gain didn't happen overnight, and it won't leave overnight either. Truthfully, diet and exercise are the tried and true fail-safe methods of proper weight loss. With the right information and realistic expectations, one can lose weight for good.
Diet
The word "diet" is misused and misunderstood in today's society. Infomercials would have one believe that a diet is a specialized food program that lasts a period of time, usually 6 to 12 weeks. In reality, diet is what a person eats on daily basis, either due to food availability or geographic location. The key to losing weight rapidly is making permanent changes in eating habits that last a lifetime, not adhering to any "yo-yo" fad dieting that often has the dieter regaining any lost weight at the end of the program. Fat or carbohydrates are demonized by many fad diets, when in fact they are essential macronutrients that need be included in daily meals.
A sustainable diet is all about food choice and total calories consumed. Many readily available foods (fast foods and prepackaged foods) are high in calories and portion size, often meaning one meal equals the calories of two. Safe weight loss is defined as losing 1-2.5 pounds a week, which means cutting back on these high-calorie offerings in favor of filling plates with plenty of nutrient-rich veggies, lean protein and whole grains.
Plus Exercise
Getting active means finding enjoyable physical activities and doing them often. Whether you choose brisk daily walks, tennis, swimming or biking, any activity that raises your heart rate and keeps it up for at least 20 minutes a day constitutes required exercise. For those who are more gung-ho, resistance exercise such as weight lifting offers the best calorie burning benefit, even more so than cardio alone. Developing lean muscle acts as a furnace, consuming as many calories as possible, thus eating away at fat stores. Resistance exercises performed at least three times a week, in conjunction with cardio, burn away the calories effectively and keep the weight off.
Equals Weight Loss
A proper diet that includes all the food groups (and the occasional treat) along with regular exercise is the only medically recognized way to lose weight quickly and effectively, although it may not be as quick as some would like. It has lasting effects as well, because this permanent lifestyle modification will keep the excess weight off as long as it is maintained. Any diet that excludes a macronutrient isn't backed by any scientific research, so those looking to lose weight should consult a licensed dietitian or nutritionist for concise meal plans. Some diet programs that encourage lifelong food changes such as Weight Watchers, The Zone, or The South Beach Diet promote healthy eating and may help some with more structured meal plans to aid in losing weight at a more realistic pace.
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