Fad diets and quick weight loss gimmicks have grown in popularity over the last several years. Yet, one thing remains clear among most experts: A healthy diet combined with exercise is the key to losing weight and keeping it off.
When you are trying to lose weight, it is important to reduce the number of calories in your diet. You can do this by making healthy food choices and watching your portion sizes, but you should not starve yourself or use fad diets. A healthy diet includes:
? Low amounts of fat. You need some fat in your diet for energy and vitamin absorption. But, no more than 30 percent of your total daily calories should come from fat. Also, be aware of the types of fat you are eating. High levels of saturated fat, which mainly is found in animal and dairy sources, can lead to high blood cholesterol levels. This puts you at greater risk of heart disease and other health concerns. A healthier alternative is monounsaturated fat. This type is found in olives, olive oil, cashews and avocados. It actually has been shown to reduce the risk of heart disease.
? Plenty of fruits, vegetables and whole-grain products. This is where most of your calories should come from. These low-fat foods provide vitamins, minerals, complex carbohydrates and other substances that are good for your health.
Your diet also should be:
? High in fiber
? Low in cholesterol
? Low to moderate in sugars, salt and sodium
Exercise is an important part of any healthy weight loss plan. Try to include at least 30 minutes of moderate activity most days of the week. Walking, gardening, dancing, jogging and swimming are all great ways to keep moving.
There are many benefits to exercise. It reduces the risk of obesity, hypertension and heart disease. It also increases longevity, and reduces feelings of anxiety, depression and stress. With a regular exercise routine, most people start to see and feel results in about four to six weeks.
