Overview

T l w ght, you n d t eat nd dr nk fewer l r th n u burn. Th t' ll d a l r deficit. If u take in more th n l r than u burn, th n you don't h v a l r d f t and u won't lose w ght. There r tw w t raise ur calorie deficit: h ng ng what nd how much u eat, and x r . M t doctors nd nutr t n t suggest a mb n t n f b th for h lth w ght l . Th r ' n ngl b t r h t utt ng l r . In g n r l, l ng u cut the calories and m nt n a m n mum amount, you w ll l weight. On r v n m th d is to replace ll ug r- w t n d b v r g w th w t r. This m l h ng n l d t a 2% l f body weight v r 6 m nth . Th DASH and M d t rr n n diets also h w m success. Th f u on t ng: Fresh fru t nd v g t bl , L n r t n , Wh l grains, Nut and S d Ju t b sure t watch ur calories. Smaller rt n n help, t , l ng with r ful l nn ng f ur m l . A registered d t t n n h l u figure out h lth ways to manage ur portions nd l w r your d l l r . If u'v v r tr d to lose w ght, you've l k l h rd th t a l r d f t is r u r d. Yet, you m w nd r what exactly t involves r wh t' n r for w ght l . Y u n h v a l r d f t b consuming f w r calories r increasing your h l t v t levels or b th. That said, t may b easier and m r u t n bl t r t a l r deficit through d t rather than exercise l n , as you m n t h v th time, n rg , r m t v t n t x r d l . Plu , exercise d n't burn m n calories as m n l b l v . In other w rd , it may be r t t 500 fewer calories h d than t burn th number f l r thr ugh exercise. N n th l , t' t ll r mm nd d t ng g n mu l - tr ngth n ng nd r b x r f r th r b n f l effects on overall health. The Ph l Activity Guidelines f r Am r n fr m the Department f H lth and Human S rv r mm nd th t dult d 150-300 m nut of m d r t - nt n t x r , or 75-150 m nut f v g r u - nt n t x r , weekly. M d r t - nt n t exercise n lud brisk w lk ng nd light b l ng, wh r examples f v g r u - nt n t exercise r j gg ng nd f t b l ng. The guidelines l recommend th t dult d mu l - tr ngth n ng t v t nv lv ng their major muscle groups n lud ng th b k, h uld r , h t, rm , nd l g t l t tw d v r w k. Eng g ng n mu l - tr ngth n ng activities w ll help ur body prioritize th l f b d f t rather th n mu l mass.

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