Lose Weight the Healthy Way
By Janae Wentworth
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.
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