Wednesday, 25 April 2012

What Is the Best Way to Lose Weight and Get in Shape Naturally

various supplements and exercise gadgets can promise to help you lose weight and get in shape quickly. But, according to Medline Plus, the only sure-fire way to lose weight is to burn off more calories than you consume, and getting in shape takes consistent, nearly daily activity. For long-lasting effects and health benefits, you need to lose weight and get in shape naturally. The best way to accomplish this goal is not with the latest diet craze but with a combination of a balanced diet and moderate exercise.

Step 1

Multiply your current weight by 10 if you are sedentary and by 15 if you are moderately active. This number is your starting place, the approximate number of calories you need each day to maintain your current weight, according to the University of Maryland Medical Center. To lose weight, you will need to decrease that number with a calorie deficit.

Step 2

Create a calorie deficit. Do this by eating less, exercising more or with a combination of the two. One pound of fat is equal to approximately 3,500 calories, according to Medline Plus. To lose a pound a week through diet alone requires you to decrease your calorie intake by 500 calories each day. If you add 30 minutes of moderate-intensity activity every day, you can burn off even more. Diet and exercise together can increase your weight loss to a safe 2 lbs. per week.

Step 3

Combine aerobic and strengthening exercises for fitness. Aerobic exercise, such as brisk walking, jogging or playing tennis, uses oxygen and gets your heart rate up. In addition to burning calories, aerobic exercise improves your endurance and cardiovascular fitness. The Centers for Disease Control and Prevention advises supplementing your aerobic exercise with muscle-strengthening exercise on two or more days of the week. Lifting weights, using resistance bands, gardening or yoga are examples of strengthening exercises.

Step 4

Develop patience. Despite the promises of those who would prey on your desire for fast results, losing weight and getting in shape the healthy way is a process. Exercise moderately and eat a diet low in fat and sugar, which emphasizes fruits, vegetables and whole grains and which includes lean meats and other proteins. With perseverance, you will find yourself losing weight and getting in shape the natural way

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