without also a change in diet, it is difficult at best to have a 500 calorie
deficit day-in/day-out. In most cases, it would mean at least an additional
hour of exercise at a moderate intensity activity. As the old saying goes “You
can out-exercise a bad diet program.” It is so true.
of your exercise program should be getting to and living a healthy lifestyle.
If you are badly out of shape, it will take a while, but still doable. Through
a combination of reducing your calorie intake by 250 calories and burning 250
more calories through extra muscle and exercising, you have your 500 calorie
deficit for the day and probably only had to exercise an additional 30 minutes
As far as
healthy eating as an integral part of your healthy lifestyle, concentrate on
eating more fiber by eating fresh fruits and vegetable, whole grain, and lean
meat and plant protein. Not only will this diet fill you up and keep you full
because of the extra fiber, but these foods tend to have fewer calories, so you
consume fewer calories without reducing the bulk. It is an easy way to reduce
your daily caloric intake.
Be sure to
keep hydrated. Drink at least eight 8-ounce glasses of water per day. More if
you are exercising outdoors in a hot climate.
will fluids keep your body functioning better, but they also help flush out
waste from your body, which can also help with weight loss. If you concentrate
on building muscle and burning calories as exercise goals, and eat a healthy
diet, the weight will naturally come off and stay off.