Focuses on food varieties. It immediately impacts calorie intake, making it essential for weight management. Exercise burns calories, boosts metabolism, builds muscle, and enhances health.
Calculate your daily calorie needs by age, sex, weight, height, and activity level. Create a deficit by eating fewer calories than you burn, but not so few that you lose muscle or metabolism. A safe deficit is 500–1000 calories per day, resulting in 1–2 pounds per week.
Fill your diet with nutritious whole foods. Use a mix of fruits, vegetables, lean proteins, complete grains, and healthy fats. Reduce processed, high-sugar, and high-fat foods that deliver calories without nourishment.
Strength training increases muscle and resting metabolic rate, while cardio burns calories and improves cardiovascular health. Health experts recommend 150 minutes of moderate aerobic activity or 75 minutes of strenuous activity each week, with muscle-strengthening activities two or more days a week.
Water is essential for metabolic processes and helps in fat breakdown. Drink at least 8-10 glasses of water per day, and more if you are exercising vigorously.
Keep a food diary and track your workouts. Apps that track your meals and physical activities can help you stay on target and make necessary adjustments.
Weight loss is a gradual process. Consistency in your diet and exercise regimen is key. Don’t get discouraged by day-to-day fluctuations in weight.
Consider consulting with a dietitian or a personal trainer to create a personalized diet and exercise plan that suits your specific needs.