What Works for Long-Term Weight Control

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If you're wondering if eating healthy and exercising will help you lose weight, you're not alone. It's a common question with a complex answer. The weight loss industry emphasizes the importance of exercise, but what you eat has a bigger impact. Remember, it's about the quality of calories from the foods you consume, not just the number of calories you intake. Focus on eating nutrient-dense foods, control your portion sizes, and make gradual changes for long-term success.

When it comes to food, you need to consider the calorie density or energy density. So, opt low-calorie-dense foods that provide plenty of nutrients without packing on the calories. In addition to eating well, it's crucial to exercise, stay hydrated, and get enough sleep. In conclusion, if you want to lose weight, prioritize eating good food rather than relying on exercise alone. With a healthy diet, regular exercise, proper hydration, and sufficient sleep, you can achieve healthy living.

Tracking Supports Smarter Choices

Stay accountable to yourself and understand why and when you're reaching for certain foods or deciding to skip a routine workout. Benefits of tracking food and exercise habits, such as:

1) Self-awareness and mindfulness – When you have to log every bite and record every workout session, you become more mindful of your habits and naturally make better choices.

2) Achieve long-term health goals – When you log your daily physical activity and food intake, you become more intentional about your choices and stay more aware of your long-term health goals.

3) Easier to make modifications – By knowing how many calories you're consuming, where they come from, and the ratio of macronutrients, you can make modifications to continue the progress towards your goal.

4) Make informed choices daily – Whether you want to understand your current eating habits, make informed decisions about your exercise plan, or simply reach your nutritional goals, tracking supports informed choices.

How to Maintain Lean Muscle Mass

Exercise is a key factor in weight loss and weight maintenance. Not only does exercise increase your metabolism, leading to more calories burned, but it also helps build and maintain lean body mass, which further increases your calorie burn. From running and jumping to aerobics and high-energy workouts, anything that gets your heart pumping will not only rev up your metabolism but promote weight loss as well. But don't forget to fuel up first with a high-protein snack.

Being active and making smart dietary choices have similar benefits for our health, reducing the risk of chronic illnesses like diabetes, heart disease, and high blood pressure. Even low-intensity exercise, such as walking or taking the stairs, has positive effects. It is crucial for healthy living to choose nutrient-rich foods and aim for at least 150 minutes of physical activity each week. Exercises that get your heart pumping, like running or aerobics, can help boost metabolism.