ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

The power of dieting and exercising for weight loss

Updated on May 13, 2014

Which of these do you think is the number one cause of obesity?

See results

Helpful Tips to design a Diet and Exercise Plan

If you are serious about losing weight, you need to come up with a diet and exercise plan and you should strictly follow it. The rule of thumb is, you must take in fewer calories than you burn. However, this does not mean that you should starve yourself to become thin. That is very unhealthy and it can just make you sick. Other than that, it can also mess up your body’s metabolic process and you can end up gaining back the pounds that you lost.

You have to remember that coming up with an effective diet and exercise plan cannot be done instantly. You may have to do necessary changes depending on the results that you are getting. If you fail to lose a single pound after being on the strict plan after two weeks, this just means that you need to modify this plan. At the same time, you have to choose a plan that will be easier for your body to adjust to. Avoid drastic changes from your old routine as this may shock your system. Gradually improve your plan as you go along your way to becoming fit and toned.

Diet Plan Tips

1. Eat more proteins, legumes, vegetables and fruits. The vegetables and fruits are rich in fiber, which stabilizes your blood sugar levels, helping you curb those midday cravings. Fruits also contain natural sugars that will be your source of energy. Protein has a positive influence on your metabolic rate, pushing your body to burn more fat than it normally did. It also improves muscle fitness. Legume is a good source of calories too. You need this to avoid losing energy within the day, which is the common reason why dieters give up early on.

2. Avoid white carbohydrates, like white bread, white pasta, potatoes, and rice. They pack a lot of carbohydrates in every small serving. You should instead choose whole wheat grains that are rich in fiber. They will make you feel fuller longer.

3. Eat small meals and avoid skipping breakfast. When you skip breakfast, your tendency will be to eat more during lunch. You will also experience low energy levels, especially during the mornings, because you have not had your fill of carbohydrates, which is your energy source. The best plan is to eat smaller portions and do this for 5 to 6 times a day. This will greatly improve your metabolism. Starving yourself on the other hand will slow down your metabolism because you body will detect the low carb level so it will switch to preservation mode. This means that the fat burning process will slow down and most of your carb intake will be stored as fat.

4. Avoid energy drinks. They are loaded with sugar, which will give you a sugar rush that will only crash afterwards. When the crash comes, you will be craving for more sugary foods and drinks, and the cycle will go on.

Exercise Plan Tips

1. Get into high-intensity workouts. Actually, it would be better if you do low and high intensity workouts in intervals, as this will improve your resting metabolism. However, do not push your body to do high-intensity exercises when you were previously a couch potato. This may have bad effects on your health. Gradually build up your endurance. You should also ask your doctor if your body is fit to engage in certain exercises instantly.

2. Forty minutes to an hour of workout is enough. According to studies, continuing to exercise after this mark will have little benefit to your body. Besides, if you plan to work out for more than an hour, your tendency is to move slower to save your energy. High intensity training in short periods is proven to be more effective.

3. Do some weight lifting. This will build your muscles, which in turn improves your metabolism. As a tip, do the lifting slowly. This will maximize the move so that you can have good results even with fewer repetitions. Count to five for each lift and release.

4. Put some variety to your workout. After doing your exercise plan for a month, chances are you will be bored of doing them any longer. If you used to run for your cardio workout, try swimming on the following month. You may also join some sporting activities, which is a fun way to lose weight. Yoga and pilates are also good for toning and improving your flexibility.

Complete Nutrition Guide to Workout

Comments

    0 of 8192 characters used
    Post Comment

    No comments yet.

    working

    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, hubpages.com uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at: https://hubpages.com/privacy-policy#gdpr

    Show Details
    Necessary
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the googleapis.com or gstatic.com domains, for performance and efficiency reasons. (Privacy Policy)
    Features
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Marketing
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Statistics
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)