How Diet and Exercise Can Help You to Lose Weight Fast?

Written by - Reviewed by Consumer Health Digest Team

Published: Feb 19, 2014 | Last Updated: Dec 6, 2018

Diet And Exercise

Regular exercise is an important pillar of healthy leaving. This is because it enhances cardiovascular health, decreases blood pressure and helps to manage body weight. A healthy diet is also another important pillar and therefore the combination of the two is crucial.

How Diet and Exercise Can Improve Your Body Health?

If you want to experience a healthy and long-term weight loss, you need to strike a balance between diet and exercise since they are both important.

A balanced diet provides your body with lots of nutrients and protein and puts a limit on your sugar, fat, and cholesterol. Thus, it will furnish you with the fuel required to sustain a regular and whole exercise schedule for complete fitness.

How Diet and Exercise Work Jointly?

Your weight is determined by the amount of calories you consume daily less what your body uses. Anything you eat contains calories; on the other hand, every single thing you do utilizes calories, with breathing, digesting food and sleeping included. Anything you do on top of what you normally do will burn those additional calories.

Any type of physical activity you perform including household chores, job-related tasks, yard work, and planned exercise are all beneficial.

A proper balancing of the number of calories you use by way of physical activity and exercise with the calories you ingest will allow you to reach your desired weight. Regular exercise is helpful in controlling your weight by utilizing extra calories that would alternatively be stored up as fat and in improving your metabolism and decreasing insulin levels.

How Effective Diet and Exercise are in Weight Loss?

In weight loss, what everyone looks for is to shed off extra weight as fast as possible. It is therefore very important to choose the right diet and exercise. As such, fad diets though can prove to be effective, the results are short-lived and therefore it is advisable that you skip them.

It is possible to shed off a considerable amount of weight while at home so long as you engage in regular exercise and dwell on a healthy diet.

Losing Weight Loss Fast

Burning 500 calories more than what you consume on a daily basis for one week, you should be able to shed off 1 to 2 pounds. Thus, in order to lose weight faster, it is necessary that you reduce your portions and do more exercises.

For example, if you consume between 1,050 and 1,200 calories in a day and engage yourself exercise for an hour, you should be able to cut down between 3 and 5 pounds during the first week or even more if your body weight is above 250 pounds. At this juncture, it is advisable that you maintain your current calorie intake as reducing the calories further can be dangerous.

When you limit starch and salt, you could also lose weight faster in the beginning but this involves fluids and not fat. This means that lowering the intake of sodium and starch, helps the body to reduce fluid retention thereby enabling you to lose a maximum of 5 pounds of fluids once you start your weight loss program.

It is recommended that you eat a diet that contains fewer starches, animal fats derived from meat and other dairy products as well as added sugars. Losing weight faster requires you to focus mainly on veggies, soy, egg whites, and fruits, fish, and poultry breasts (skinless), lean meat and shellfish in addition to dairy foods that contain no fats.

Other weight loss tips include:

  • Eating big amounts of vegetables to keep you full
  • Drinking plenty of water
  • Stay away from tempting foods
  • Keep yourself busy to help you avoid eating when you feel idle
  • Avoid skipping meals

Weight loss is actually an act of balancing the number of calories you consume and burn at the same time. Weight loss, in this case, revolves around burning more calories. You can opt to reduce calorie intake and practice regularly. The most important thing is for you to understand the weight loss equation so as to achieve your goals. It is also vital to come up with a suitable weight loss program for your course.

However, before embarking on your weight loss journey, it is advisable that you involve your healthcare provider. Besides, you can talk to your friends or family members. Understanding how you can cope with ensuing challenges is critically important. This helps you find solutions to minor setbacks that may prove inevitable.

People with serious health issues resulting from their body weight are advised to seek advice from their doctors who may suggest weight loss surgery or other kinds of medications.

The doctor will help you weigh the benefits and risks in the whole program. It is also good to note that, whatever the case, the bottom line of all these is to be committed to making long-lasting changes to your diet and exercise lifestyle.

House cleaning, making the bed, going shopping, gardening and mowing are some of the physical exercises that can hasten your weight loss. Exercise is basically a well-organized and repetitive type of physical activity done regularly.

It doesn’t really matter the type of exercise you choose; do it on a regular basis.

You can target at least working out for 150 minutes every week (moderate exercise) or 75 minutes per week for extreme physical activities. The more you exercise, the more calories you are likely to burn faster.

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