If you want to achieve and maintain a healthy weight, you need healthy habits, and that includes a nutritious diet and exercise. What if you don’t like working out?
It’s true that you can lose weight through diet alone, however I don’t recommend it. That’s because by cutting calories without adding exercise, you could be impacting your muscle mass and bone density. Plus, without the calorie burn of exercise, you might end up on an overly restrictive diet plan.
Instead, you want a strategy that not only helps you shed unwanted fat but will also maintain your muscle mass and strength, and doing this requires eating nourishing foods and regular movement. Complicating the matter: exercise can make you hungrier, and that can get in the way of your progress.
There are a lot of popular sayings when it comes to weight loss, like “weight is lost in the kitchen, not in the gym,” and “you can’t out-exercise a bad diet.” Another gem is: “follow the 80/20 rule to lose weight.” There’s some truth to all of these sayings.
While the numbers are not exact, you may find that most of your weight loss success can be traced back to what you eat. That does not make exercise unimportant when it comes to a long-term weight management plan, however.
To maintain a healthy weight, you need to eat the kinds of foods that keep you fueled throughout the day, providing you with the nutrients you need to feel your best. On the other hand, exercise helps burn excess fat that your body has stored, and it boosts not only your calorie burn, but your resting metabolic rate.
What Should You Eat
Over the years, there has been an endless supply of fad diets that usually don’t work at keeping weight off long-term. So, what should you eat to get that number on the scale where you want it to be while fueling those calorie-burning workouts?
What does work is following a well-rounded, time-tested plan like the Mediterranean Diet, which is packed with veggies, fruits, seeds, whole grains, lean protein and healthy fats and will help you to shed some pounds, and keep them off, long-term. More of a philosophy about eating that also emphasizes heart health more than your typical weight loss plan, the Mediterranean diet differs from other diets that banish entire food groups or focus on counting calories or macros.
Mediterranean Diet
Healthy fats: Extra virgin olive oil, avocados and nuts are all great additions to your plate.
Fruits and veggies: Make the produce section your go-to when grocery shopping. Tomatoes, broccoli, kale, spinach, cauliflower, bananas, grapes, melons, peaches and other fruits and veggies are all great.
Nuts: Almonds, cashews, pumpkin seeds, walnuts, and most other nuts make a great snack or addition to any salad; they are heart-healthy and rich in nutrients. Beans: Legumes are especially beneficial because they are packed with fiber and protein, which keep you full longer. Make sure your diet includes black beans, white kidney beans, lentils, chickpeas and kidney beans.
Healthy starches: Many people think they must cut out carbohydrates to maintain a healthy weight. But nutrient-rich whole grains like oats, brown rice, and barley provide energy and keep you full, all while pleasing your palate. Squash, sweet potatoes, turnips and yams are also great options. Lean protein: For optimal weight management success, you’ll want each meal to include a good source of lean protein, such as fish, poultry, eggs, or Greek yogurt.
Water: Aim to drink half your body weight in ounces. While not technically an appetite suppressant, it can keep the food cravings at bay, since many people tend to mistake thirst for hunger.
It also helps flush toxins and cleans your internal systems. Other beverages: coffee and tea; both have natural properties that help promote healthy weight management.
While what you eat for breakfast, lunch and dinner ultimately will have the biggest impact on your weight, you should make sure you are getting at least 30 minutes of exercise daily to get your heart pumping, while slimming and trimming your waistline. Physical activity helps increase the number of calories that your body uses for energy, rather than storing it as fat.
Walk: Walking is the easiest way to get active, especially if you haven’t been active in a while. It requires no equipment, plus, it is also low impact, meaning anyone, at any age or fitness level, can hit a walking trail.
Jog: Want to put a little more pep in your step? Take your walk to the next level and make it a jog. Jogging provides aerobic exercise that can help burn excess body fat.
Hit the Gym
With the right routine, you can shed some serious pounds and build muscle in the process. Even better news: compared to other forms of exercise, a strength training workout will continue to burn calories long after you’ve ended your sweat session by increasing your metabolic rate.
With an exercise regimen in place, assuming you’re not also increasing your calorie intake, you can expect to lose approximately 1-2 pounds per week, keeping in mind that a one-pound weight loss equates to a 3,500-calorie deficit. Ultimately, any type of movement will benefit your overall health and support your weight management goals.
