First, don’t think of going on a diet, but making a healthy lifestyle change. How can you lose weight and keep it off, if after a few weeks of dieting you revert back to your old habits? You’ll regain the weight right back. So it’s best too change how you eat – permanently. This means changing your lifestyle by adopting permanent healthy nutrition practices.
In terms of losing weight, you can create a negative energy balance, just by decreasing the amount of calories you eat. However, by combining both diet and exercise, you get additive, and even synergistic, results.
Cardio helps burn calories, and has a positive impact on your heart health and lung function, as well helping to reduce the risk of diabetes, high cholesterol, high blood pressure, heart attack, and some cancers.
Weight training will help maintain muscle mass, instead of losing it, as occurs during weight loss, and helps build bone density and improves mental health. In other words, the exercise and diet combo is a no-brainer!
Fast Weight Loss
Fat loss occurs slowly and steadily. Losing more than 2 pounds of weight per week means that you are likely losing a lot of water weight or muscle tissue, and less body fat. If weight is lost any more rapidly than this, it is most likely a sign that you need to eat more.
To lose weight permanently, lose weight slowly and steadily.Weight loss should be between 1 – 2lbs a week. Fast weight loss is generally to be avoided.
There are 3500 calories in 1lbs. (0.45kg) of fat. Therefore, to lose 1 lbs. of fat per week you’ll need to burn 500 calories more than you consume each day through a combination of nutrition and regular exercise.
500 calories x 7 days = 3500 calories/ week (1lbs of weight loss/ week)