Spring is here and swimsuit weather is just around the corner. If you are like most people, you start panicking about all of the weight you will need to lose to fit into your favorite swimwear. Some need to lose 5 to 10 pounds of extra fat while others require 20 to 30 pounds, or more. Most of us know that to stay trim all year round would require an improvement in life. Easier said than done. Do you diet, exercise or both? Remember that although weight loss through various diet methods may improve your appearance, it might not have a beneficial impact on your wellbeing.


According to studies, repeated periods of weight loss followed by weight gain can be harmful to health. This is why it’s extremely important to maintain a steady weight with appropriate eating and exercise habits year round. Well, first of all you want to understand how you gained that additional weight. Unless you’ve got a health condition, you probably put it on by eating too much, not exercising enough or a mixture of both. The most important thing is that you’ve been consuming more calories than your body could burn over a time period.

This surplus of calories has been saved in your body as fat. What’s the best way to handle this issue? You could hit the gym for some cardiovascular training, or workout right at home. Exercises using large muscle groups like biking, jogging or rowing are best for achieving rapid weight loss. These high impact exercises, however, are more effective for rapid weight loss in younger people, for a few reasons (there are always some exceptions).


Allow me to explain. These exercises might help melt away pounds in a short time frame for a person who’s 25 years old for example. Once you surpass age forty, as an example, you must rely on diet to match exercise, for faster weight loss. This is because an individual’s metabolism slows down with age. A forty five year old performing the same exercise could actually burn fewer calories than someone 20 years younger.

Furthermore, a person over forty (there are exceptions) couldn’t train at a high intensity level for extended durations as could a twenty five year old. It does not imply, however, that elderly people should not use high intensity exercise procedures. If your doctor gives you the green light, then by all means go for it. Older individuals will need to rely on calorie restriction than younger people. That’s not to say that younger people need only to rely on exercise for weight loss.

Exercise for them ranks higher on the weight reduction efficiency scale. They could often get away without reducing their caloric intake during periods of exercise and still lose weight very easily. The older generation, however, must rely on a combination of adequate exercise participation and appropriate diet. Unless you’re extremely over weight you should consume ten times your weight in calories to keep a specific weight.

Body Weight

Put simply to maintain a body weight of 140 pounds you may need to eat 1400 calories daily. So, where do you begin? Let’s begin with diet. The first thing you need to do would be to cut back on your daily food consumption. Then you want to replace the bad foods with the great. Use good carbohydrates at the expense of the poor. Good carbohydrates (carbohydrates ) are high in fiber and low in calorie contents. These include fruits, vegetables and whole grain products. Bad carbs are processed carbs with the majority of the crucial fiber stripped away and frequently replaced with fat.

These include white bread, products made with white flour, processed fruits and vegetables and products containing sugar such as cakes, candy bars, etc.. These foods together with fried foods are high in fat and calorie content and should be prevented or extremely low. Although good carbohydrates are wiser food choices they should nevertheless be used in moderation, because calories still do count. Is a high protein, high fat type diet effective for rapid weight loss? The Atkins diet, though very controversial has maintained popularity. This and other similar diets, such as the Zone and South Beach diets may cause first weight loss – particularly in very obese folks. This weight loss is actually water reduction.

The same is also true of each calorie restricted diet – no matter if it’s high in fat, low in fat, high in carbs or whatever. The point is they are based on low calorie content. Remember that this is all about input and output. If you consume more calories than your body can burn you will gain weight.


If you consume less calories than your body burns off you will drop weight. It’s as straightforward as that. Your body turns all excess calories into fat. Including extra calories from fat, carbohydrates and protein. The key is to make certain that your daily caloric intake does not exceed the amount needed to keep a desirable body weight. At exactly the exact same time, it’s important that your diet includes a balance of food groups such as fat, protein and carbohydrate. Intakes of saturated and trans fats and bad carbohydrates should be avoided or reduced.