Exercise and Diet for Weight Loss

Updated at: Dec 20, 2013
Exercise and Diet for Weight Loss

People world over seem to be having on one mission “battle with the bulge”. It seems to be a never ending story. They often fall for gimmicks that are aired on television marketing channels and magazines.

Arka Roy Chowdhury
Weight ManagementWritten by: Arka Roy ChowdhuryPublished at: Jul 05, 2011

The only sure way to lose weight is exercising and maintaining the right kind of diet, and these two are much disliked by most. But do not get scared, because if you do not embrace healthy diet and regular exercising then you can never lose weight. So you do not have many options left.


diet and exercises for weight loss

Diet simply means healthy eating; lower calorie meals and exercising could simply mean that you become more active that you are currently. We are sure you would not want to look fat and uninviting. Here is a guide a newer you. People world over seem to be having on one mission “battle with the bulge”. It seems to be a never ending story. They often fall for gimmicks that are aired on television marketing channels and magazines. They opt for all sorts of short cuts such as signing up at slimming centers, popping pills, concoctions, buying sauna belts, morning walks and just about any easy methods and gadgets.

Weight loss Approach

The best part is that weight loss can be achieved very easily, provided it has a right approach. There are only two things that one has to do to see the required results within no time. It is exercise and diet. These are the 2 magic words that will bring the change.


Benefits of Weight Loss

People often exercise only to slim down and seldom know that exercise offers many health benefits. Studies show that regular physical activity improves the quality of life and reduces the risk of heart disease, it helps lower high blood pressure (hypertension), cholesterol, helps protect you from developing certain cancers, helps prevent or control type 2diabetes, reduces the risk of arthritis and alleviates associated symptoms. It also aids in preventing osteoporosis, improves mobility and strength in later life. It assists in alleviating symptoms of depression and anxiety. And to top it all, it helps in weight reduction and weight management.


Different Exercises have Different Benefits

Different types of exercise offer different health benefits. There are three main components of a good fitness regime that is the cardio, strength training and flexibility exercises.

A cardio exercise mainly improves the cardio respiratory system that involves the heart and the lungs. It also aids in weight-training or strength-training exercises which isolates the muscles against resistance and improves the muscular strength and endurance. It aids in augmenting bone strength, tones and sculpts the body and prevents injury. Stretching exercises improves overall joint mobility, muscle suppleness and coordination.


Never too late to start an Exercise Program

If you lead a rather inactive or sedentary life then it’s never too late to start an exercise program as a boost in aerobic activity is good for the health. Studies have proved that a brisk walk for 15 to 20 minutes a day will reduce the risk of having heart attack or stroke and premature death.


Moderate Intensity Exercises

It is recommended that 30 minutes of moderate intensity exercise on most days of the week will help you in reaping health benefits. To see weight loss benefits, you need to exercise for 40-60 minutes at a stretch. The intensity with which you exercise plays an important role as it is crucial in using the fat for energy. A sustained cardio workout will give you the desired weight loss.

The Diet

Never eat anything that is white, forget the white bread, white pasta, white rice and everything. Go for brown breads, whole grain breads in fact, and brown rice. Never snack on junk food and instead eat fruits and nuts when you feel hungry. Include more green vegetables, poultry and lean meat in your diet and drink skimmed milk to avoid the fat intake. Finally you must drink enough water and sleep well every night.

Most importantly never forget to eat breakfast, remember, breakfast like a king. For better result eat six small meals a day.


On reaching a balance of diet and exercising you will reach the pinnacle of good health. Get the right combination to lose weight.

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