When it comes to exercise, you want to choose things that you enjoy doing. Walking is the most commonly recommended “beginner’s” exercise program. But, for people that have problems with their feet, an exercise bike may be a better idea. Recumbent bikes, in particular, are easy on the back, butt and joints, but riding one burns a lot of calories.
Strength training exercises, which are those designed to help people build muscle, are good choices for everyone. Because you start with low weights and work your way up, you are less likely to injure yourself. If you don’t belong to a gym, you might want to consider elastic bands. They are inexpensive lightweight and they “grow” with you.
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Strength training exercises accomplish two things. First, they burn calories. Second, they build muscle, which helps you burn more calories when your body is at rest.
So, a healthy weight loss program should include some strength training, but you need to be sure that you are getting enough protein. Without adequate protein, your body cannot build new muscle cells.
The cells of the body need calories for energy. The cells of the brain can only burn glucose, which is why diabetics and those that are hypoglycemic can pass out and die if their blood glucose levels get too low.
Other cells of the body can burn either fat or glucose. Muscle cells prefer to burn fat, when they are at rest and during the first few minutes of exercise. After the first few minutes, they switch to burning glucose.
So, a healthy weight loss program would include an eating plan that provides enough protein for the body to build new muscle fibers. That’s about a half gram per pound of bodyweight. It should be a diet that is low in fat, because if you reduce the amount of fat in your diet, your body will turn to your fat stores and burn those.
Eating lots of fruits and vegetables is a key to maintaining your weight. Whole grains like oatmeal are good choices, as well. Processed and packaged foods are not ideal. They are usually high in calories, but low in nutritional value. Ideally, a healthy weight loss program will include “real” food, which is high in nutrients and fiber, lower in calories and fat.
By cutting out some of the bad foods that you are probably eating and including some of the good foods that you should be eating, you can lose the pounds that you want, painlessly. The pills really don’t work. Eating fewer calories than you burn is the only way to lose pounds. Just don’t cut back too far on the calories.
A healthy weight loss program will allow you to feel satisfied, without overeating. One of the reasons that we overeat is because we choose foods that are low in nutrients. They just aren’t as satisfying.