Eating less while moving more is a simple formula for weight loss. When you eat less, you lower your calorie intake. That helps you lose weight. Moving more helps you shed even more pounds.
The problem is that this simple statement makes big promises without much direction. Yes, eating less with a low-calorie diet puts you on the fast track to weight loss—and an intense exercise routine leads to increased metabolism and decreased body fat. In reality, a crash diet and overzealous exercise routine can be hard to maintain which may lead to more weight gain in the future.
As soon as the novelty wears off, so does your diet and exercise regimen. Then the pounds return, and you feel even worse about yourself.
This is especially true if you are middle-aged. If you only “eat less, move more,” it doesn’t give you the tools to sustain your weight loss. If you want to get the most out of what you eat and your exercise routine, dig in deeper.
Want a better choice? Try healthy living.
To Begin, Know Yourself
If you’re like many people, you eat for different reasons. Sometimes, you eat because you’re hungry. Other times, you eat because something tastes good. Occasionally, your emotions drive you to the refrigerator.
To keep your calorie count where it belongs, understand your relationship to food. Then, find ways to make it healthy so that you eat only when you’re truly hungry and stop when you’re full. When you eat, enjoy every bite, savoring flavors. If you have a hard time correcting a damaged relationship with the food in your diet, consider working with a dietitian or mental health professional.
You should also know your fitness level. Be honest with yourself about your current activity level. The minimum goal for physical activity is 150 minutes of moderate-intensity exercise each week. That’s about 30 minutes a day of brisk walking, playing an active sport or yard work. Check out the University of Maryland Medical System’s Wellness Resources for information on fitting exercise into your day.
Take Your Time
Life moves at a frantic pace. You don’t have to follow suit. When thinking about your diet and exercise, take your time.
When eating, slow down. Eating quickly only increases your risk of overeating. Fortunately, there are many proven strategies for eating less. One is to drink a glass of water before eating. A second is to chew your food thoroughly and put your fork down between each bite. Research published by the Multidisciplinary Digital Institute’s Nutrients showed that those who ate slowly consumed 25 percent fewer calories three hours later. So, eat less now, eat less later.
When exercising, build gradually. If you want to run 10 miles and bench 250 pounds, you must build up to it. Start out walking a mile and benching the bar. Over time, increase your speed, distance and weight lifted. This reduces your risk of injury. By avoiding injury, you’re more likely to keep moving and burning calories. This way, you don’t burn out on exercise. Instead, you make it part of your healthy lifestyle that you can maintain throughout life.
More to Read
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- How to Eat a Plant-Based Diet
- Expert Tips on How to Sleep Better
- 9 Easy Ways to Fit Exercise Into Your Life
- Guided Meditation: A Daily Exercise to Reduce the Stress, Anxiety, and Depression in Your Life
