For years people have been in search of a magic pill or secret formula that will help them slim down. We’ve all seen the late night television commercials or magazine advertisements that claim they can help you lose ten or twenty pounds within days and without any exercise. The truth is that the only effective way to win the battle of the bulge is through a combination of diet and exercise to lose weight.

If you are used to living a sedentary lifestyle it’s important to acknowledge that it’s probably been a contributing factor to your current weight. Our bodies need to keep moving in order to effectively metabolize food. If we don’t take the time to exercise the food we eat will not be burned off and we’ll start to gain weight.

Shifting from a primarily motionless existence to that of someone who regularly exercises can be a challenge. One of the keys when you want to exercise to lose weight is to choose an activity that you really enjoy. If you can’t stand being in the water, don’t join a swimming class and if running isn’t one of your interests, racing around the track at your local high school won’t last long.

Walking is one of the best forms of exercise and it’s both inexpensive and easy to do. It’s also appealing to people who have little to no interest in exercise classes. If you use walking as an exercise to lose weight you’ll not only burn calories you will also help speed up your metabolism.

It’s also one activity that you can do regardless of where you are. You don’t have to join an expensive gym or purchase any equipment at all, aside from a good pair of walking shoes. Walking is an exercise to lose weight that people of all ages and all fitness levels can do.

Once you begin to see the scale inching downwards and you feel your clothes become less tight you’ll feel spurred on to continue with your plan to exercise to lose weight. In addition to purchasing a new wardrobe once you hit your goal weight you’ll also have to find a new resolution when next January arrives.

There are so many different and varied diets floating around today that it can be quite difficult to make a decision regarding which one is right for you when you feel it’s time to lose weight. Some diets emphasize low fat while others insist low calories are the way to go. Still yet, other diet gurus are adamant that in order to meet your weight loss goals you must cut out all forms of carbohydrates. One diet seems to combine factors from at least two other well known diets with claims to produce an optimum fat burning weight loss program.

Then there are the various other diets that have circulated around the world for years with numerous success stories such as the cabbage soup diet and the cider vinegar diet. Which diets really work and more importantly; which diet is right for you?

One of the most important factors you must consider when contemplating any diet plan is whether you will learn how to eat healthy and nutritionally sound through the plan. Unfortunately, a number of different diets that boast incredible results do so through nutritionally bankrupt methods. Often referred to as fad diets, these weight loss programs encourage you to indulge in eating habits that can do more harm than good.

Many weight loss programs promise almost instantaneous results and for awhile at least; it seems as though your weight loss dreams may have finally come true through the presence of this type of diet. Then the sad reality sets in. You realize there is no possible way you can stay on this diet for the rest of your life. This is an important factor to consider; because ideally you should be looking for a healthy weight loss and maintenance program not a diet. Although a very low-calorie, high or liquid diet or even a diet that only lasts for a few days may allow you to initially lose some weight, you will inevitably find that your weight loss problems recur when a vengeance at a later point. Instead of looking for a miracle cure, look for a weight loss program that can help you to achieve your goals on a permanent basis.

For those of us who would prefer to avoid exercise like the plague, any weight loss program that promises we can reach our goals without that dreaded E word is a lifesaver. Unfortunately, long term weight loss simply isn’t possible without taking part in a sensible exercise routine. Sad, but true.

When considering engaging in any weight loss program or diet, always ask yourself the following questions:

1. Will I learn to take part in a healthy, nutritionally sound eating plan through this diet?

2. Is this a diet I can stick with long term? and

3. Does this diet combine sensible eating with moderate exercise?

When you find a diet or weight loss program that meets all of these conditions, you know that you have found the right diet for you. As with any diet, it’s always a good idea to check with your physician before engaging in any weight loss program.

One of the oldest tried and true methods of weight loss is a low calorie diet. A diet low in calories, when combined with a regular exercise regime, can be very effective in helping you to lose weight. There are some basic guidelines you can follow, but the most basic is to read nutrition labels on the foods that you eat. Of course, fresh fruits and vegetables have very few calories, as do chicken breasts and lean meats. If you are counting calories, you should have an idea of how many calories you want to restrict yourself to daily. For health reasons, you should not allow your daily caloric intake to drop below 1200. This can be unhealthy.

What are Calories?

Technically, a calorie is the amount of heat that is required at the pressure of one atmosphere to raise the temperature of one gram of water by one degree Celsius. This is equal to about 4.19 joules. To us regular folk, a calorie is a unit of energy in the foods that we eat. A burger with 500 calories offers 500 units of energy. Of course, too many calories can result in an excess and then your body stores it as fat. Additionally, low calorie foods can still be high in fat which could defeat the purpose if your goal is to lose weight. So, simply put, calories are energy.

What are Some Low Calorie Foods?

There are many low calorie foods on the market, but your best bet for the healthiest, lowest fat and lowest calorie choices are the fresh foods. Steer clear of canned and processed foods. They can contain hidden sugars and fats and can cause you to gain weight. Fresh fruits, vegetables, meats and dairy products (the “horseshoe” of the supermarket) are your best bet. Learn to read labels for other foods that you eat. You may find yourself choosing brown rice over white and whole wheat pasta over flour because of the health benefits and lower calories. A low calorie diet can be healthy and easy to follow – just keep it fresh.

How Many Calories do You Need?

Different people have different caloric requirements. There are many factors that determine this: activity level, gender and age are big ones. There is a way to determine how many calories you need. The formula is somewhat difficult but it is fairly accurate. You first need to determine your BMR, or basal metabolic rate. This is how much energy your body expends at rest. For men, add 1.0 kcal per kilogram of body weight per hour. Women use .9 kcal per kilogram of body weight per hour.

Once you have determined your BMR, add 20% to 4 0% of your BMR if you are sedentary. 55% to 65% is added to your BMR for light activity, 70% to 75% is added to your BMR for moderate activity and 80% to 100% is added to your BMR for heavy activity. This figure will tell you how many calories you require per day. Multiply that figure by 7 for your weekly caloric intake requirement. From this amount you need to subtract 3,500 from your weekly caloric requirement for each pound of weight that you want to lose. (It is suggested that you lose no more than 2 pounds a week because more than that can be unhealthy and can cause you to look flabbier even if you lose the weight.) Divide this figure by 7 and that will tell you how many calories you need each day in order to lose the pounds you want to lose.

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