Lace Up Your Sneakers and Get Moving

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There are many different approaches to weight loss, but at the core, the quality of calories matters more than the quantity, as sugary and empty calories are quickly stored as fat. Try to eat healthy foods, exercise more, stay hydrated and get enough sleep. Instead of feeling deprived and hungry, aim for slow, steady weight loss. Low-calorie-dense foods, which are high in water and fiber and low in fat, help you feel full without consuming excess calories, as long as you don’t overeat.

Foods with low-calorie density are your best bet. These are the ones that are high in water or fiber and low in fat. Not only do they provide satiety without excess calories, but they also offer an abundance of nutrients to nourish your body. Incorporate nutrient-dense foods into your diet, such as foods rich in vitamins, minerals, complex carbohydrates, lean protein, and healthy fats. These foods provide the energy you need to feel your best while keeping calories in check.

Track Intake & Expenditure to Keep Weight Off

Keeping your weight in the normal range is an important part of healthy aging. As in other stages of life, tracking food intake and daily exercise is important. Benefits of tracking food and exercise habits include:

1) Increased motivation – The highest levels of motivation occur when there is both an established goals and high feelings of self-efficacy. Tracking food intake and exercise provides the proof.

2) Better accountability – It's all too easy to forget what you eat during the day, but when you have to log your daily food intake consistently, it holds you accountable.

3) Understanding your habits – By logging your indulgences and skipped workouts, you can know exactly when you've done enough and stay on track with your long-term goals for healthy living.

4) Improved overall health – Measuring your waist or stepping on the scales can provide a number, but tracking your daily progress helps you lose weight and keep it off.

Approach Exercise with a Healthy Mindset

It's important to approach exercise with the right mindset and choose a fitness goal that allows for consistent growth and development. Finding the right workout routine for yourself is crucial, as exercise should never be a waste of time. Strength training can involve anything from free weights to resistance machines or even using your own body weight. While weight training may not raise your heart rate as much as cardio, it's incredibly effective for building muscle mass.

Low impact cardio is particularly beneficial for weight loss, as it's a convenient and low-impact exercise that doesn't strain your joints. But any form of physical activity can increase your total energy expenditure, helping you achieve energy balance for weight control. Ultimately, remember that nutrition is essential for weight loss, but exercise plays a vital role in achieving a healthy lifestyle and maintaining a healthy weight. So, prioritize both, and you'll be a healthier you.