Diet and Fitness

How do diet and fitness work together for successful weight loss and maintenance? We hear that exercise is good for us and should be part of a weight loss plan. Some people dread it. Some people love it. Indeed, being physically active has many advantages. The key is to find a fitness program that works conveniently and comfortably into your daily plan. After all, with 1440 minutes in a day, 30 of them can be dedicated to physical activity.

Fitness Facts

Weight loss is a metabolic process. The energy balance equation is the amount of food calories in compared to the amount of calories used through activity. For weight loss, more calories must be used than the amount consumed. One way to accomplish this is by burning calories with physical movement. Every time you lift your finger or type a letter on your keyboard you are using calories. The more you move, the more you lose, calories that is.

However, in order to lose pounds you need to sweat away enough calories to show for it. Walking off 250 calories and sticking to a low-calorie eating plan appropriate for you will reward you more than if you walked off those same calories yet consumed a 1,000 calorie burger at one meal of your day. Your scale will thank you by paying attention to both diet and physical activity.

Maintaining Weight with Fitness

Physical activity is absolutely the key to weight maintenance. Once a weight goal has been reached, the calories burned through exercise makes a difference. If you had dessert or a beer or an extra helping of your favorite lasagna recipe, those extra calories will never make it to the scale if you engaged in your routine. This is why getting into the habit of being active and sticking to it is so important for managing your weight.

Physical activity, specifically strength training, in which muscle tissues are highly utilized is the best way to preserve lean body mass. Preserving muscle is important because the tissues of the muscles are highly active, even at rest. This produces a higher metabolic rate that requires more calories to operate body systems.

Cardio-respiratory programs that involve aerobics or cycling is an excellent way to keep the heart in tip-top shape, as well as burning calories. The idea is to keep the intensity and duration at a level where carbohydrate and then fat calories are being used for energy. See Fat Burning Exercise for activity ideas.

Making Diet and Fitness Work For You

The best way to make an activity plan work for you as a tool toward weight loss is by being consistent with it. One way to stay dedicated to it is by making sure the routine is enjoyable. For instance, if you love the outdoors you will more likely stick to walking, hiking, running, cycling, or skiing vs. an hour indoors of looking at four walls of a machine-filled gym. On the other hand, if you live in a city with crowded streets and cold days, an hour of indoor temperature-raising aerobics may be your answer, especially if you like music.

You can be active during your daily routine of work and home chores too. Many people are surprised to learn that a 150-pound person vacuuming for 1 hour burns 315 calories. So, maybe you should fire that house cleaner after all. Raking leaves, shoveling snow, gardening, stair climbing are all activities that dip into your calorie pool. Go to the Fitness Calculator.

For those looking for an all-out fitness program that is specially designed for toning those troublesome areas, hiring a physical trainer is an option. Certified trainers are educated in assessing your needs and applying the best plan to meet your specific needs. You can locate licensed personal trainers through your local yellow pages, athletic clubs or online by researching your local area business directory. Most importantly, for successful weight management, a healthy diet and fitness plan is vital to your long-term lifestyles habits.