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There is a simple equation when it comes to losing weight, according to the experts. The number of calories you output must exceed the amount that you intake. Since 3,500 calories equal one pound, a recommended safe rate of weight loss is approximately 1-2 pounds per week. This translates to a daily reduction of around 500 calories. 

Getting and staying healthy comes with a combination of both healthy eating choices and exercise. A successful regimen includes both of these elements for several reasons. There are a number of health conditions that will be prevented by regular exercise and eating well. Some examples include heart disease, high cholesterol, high blood pressure, arthritis, some forms of cancer, stroke, and diabetes, to name a few. It is not enough to only exercise without changing one’s diet, or only change eating habits without moving around. 

For each of these two parts, there are easy choices to make in order to stay healthy. For the dietary part, the long-adhered to food pyramid was replaced with a more balanced myPlate model in 2011, which was spearheaded by then First Lady, Michelle Obama. The metaphorical plate is divided into four sections: 40% vegetable, 20% protein, 30% grain, 10% fruit, with an additional smaller outer circle to represent a portion of dairy.

In general, when it comes to making food choices, it is always a good idea to get more bang for your buck. You want the most nutritious, filling option for the least amount of calories. The glycemic index is a chart that shows the foods that have varying levels of carbohydrates, or glucose, in them. The higher the amount, the more your body produces insulin during digestion. This leads to a spike in energy followed by a crash. This is usually accompanied by lethargy and a craving for carbohydrate-laden foods within a short amount of time. This has a direct impact on a person’s desire or ability to exercise, so it is doubly harmful in any type of weight loss regimen. When it comes to food choices, always choose items that are very low on the glycemic index.

Exercise is something that will never be sustainable if you hate it. It is highly recommended to start slowly and to find things that you enjoy. Starting slowly and learning how to stretch are also two things that are vitally important because if you injure yourself, you won’t be able to exercise at all.