Diet And Exercise Tips To Help You Lose Weight

If you have struggled with a weight problem for many years and are sick and tired of losing the battle of the bulge, this is the perfect article for you. Being overweight is very unhealthy for your body and, at the same time, can lower your sense of confidence and self-esteem. No matter how much you currently weigh, or how many times you have failed to lose weight in the past, you can have a fit, healthy and attractive physique that is free of excess flab. The diet and exercise tips contained in this article are time-tested and proven to be effective, so keep reading.

The most important rule of weight loss is that you must burn more calories than you eat. You must consume a healthy and nutritious reduced calorie diet if you want to reach your weight loss goals. Your diet should contain plenty of complex carbohydrates but be low in simple carbs. Complex carbohydrates like natural oats and whole grains are slow to digest and will fill up your tummy and help you lose weight. Simple carbohydrates, found in sugar and white bread, will spike up your insulin levels and cause you to gain tons of fat.

Include plenty of vegetables in your diet. A nice healthy salad filled with leafy green vegetables is one of the best things you can eat. The protein in your diet should come from lean sources, such as egg whites, chicken breast, turkey breast and tuna. Your diet needs to be low in saturated fat, so avoid high fat cuts of meats. Unsaturated fats, found in nuts, fatty fish and extra virgin olive oil are very good for you and should be eaten in moderation every day. Drink water instead of high calorie juices or sodas. Water is great for your body and is naturally devoid of calories.

Once you have your diet in order, it is time to develop a good exercise plan. For the best weight loss results, you are going to need to perform both aerobic cardiovascular exercise and strength training. Aerobic exercise can be anything from walking or running to bicycling or swimming. Try to find a fun aerobic activity that you enjoy and do it at least four times per week for at least 20 minutes. Start off with a light and easy workout and, as your heart and lungs get stronger, increase the intensity of your workout.

For your strength training workout you may want to sign up at a local gym. Do not be intimidated by free weights. Working out with weights is one of the best ways to tone up your body and burn excess calories. Focus on compound exercises that utilize many muscle groups, such as squats, presses, pullups and deadlifts, and perform three sets of eight to twelve repetitions. Keep your strength training sessions short and intense but be careful not to push yourself too hard or you risk injuring yourself. Train with weights at least two days per week. If you plan on performing strength training and aerobics on the same day, do the strength training exercises first, after a short warm up of course, and perform the aerobic exercise afterwards. Keep a journal to track your progress as your strength and endurance improves.

By following an intelligent diet and exercise strategy you can successfully lose weight. Remember, it takes time to get the weight off. Be diligent and never give up on yourself!