Daily Exercise Supports the Science of Healthy Living

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The most basic science for losing weight is simple; energy intake must not exceed energy expenditure. However, that does not account for complex interactions among genetic, behavioral, and environmental factors.

Thousands of weight loss strategies have been tried by the overweight population in America only to discover individuals must identify the most effective strategies for them to attain permanent weight loss.

According to Harvard Health, a good menu plan emphasizes minimally processed fruits, vegetables, legumes, nuts and whole grains with a moderate amount of fish, poultry, fish, Greek yogurt and cheese in proper portions for meals or snacks.

Science-Based Tips for Shedding Pounds

Both men and women lose weight by burning more calories than the calories consumed. To navigate this complex process, check out the tips discussed below for managing your intake while increasing physical activity:

1) Eat More Whole Foods – Whole foods are naturally higher in nutrients, including vitamins, minerals, and fiber. Try to replace processed foods by eating more fresh vegetables, berries and whole grains.

2) Add More Steps – Ten thousand steps a day is the traditional goal for achieving fitness and lowering one’s risk of chronic diseases. Research has shown adding more steps to fifteen thousand is optimal for losing weight.

3) Avoid Liquid Calories – If you struggle with sustainable weight loss, try eliminating liquids from your daily intake that are not water, black coffee, or herbal teas. However, if struggle to add muscle mass, drinking a high quality protein drink may help.

4) Enforce Kitchen Policies – Since boredom eating often involves mindless consumption of comfort foods rather than a response to hunger, set specific kitchen hours and make it off limits between meals.

Don’t allow yourself to be frustrated over eating a healthy diet only to see the number on the scale stay the same. If you increased physical activity, your body composition may be improving by replacing lighter body fat with lean fat-burning muscle mass. So, you are on the right track.

Choose a Sustainable Weight Loss Approach

If you’ve been searching for the best diet to lose weight, make sure you are not embracing the idea of a restrictive mode of eating that will allow you to shed pounds and then go back to eating as normal. Fad diets don’t support healthier habits. Since the only successful menu plan is one that is sustainable, do some brainstorming about the healthy foods you already enjoy eating. This will provide you with a list of healthy choices when planning your meals and snacks.

Where you live can impact food availability and how much access you have to high quality, lower calorie foods in both grocery stores and restaurants. So, wherever you work, live and play it is important to always choose the healthiest options available. Weight loss specialists warn to watch for unconscious sabotage by friends or family. Whether it was intentional or not, you need to consider the benefits of having a fresh circle of supporters for motivation, education, and unconditional support.