Unhappy with Your Body? Diet and Exercise Can Help

woman exercising at the gym

Unless you already have one of those model-like physiques, losing a couple (or tens) of pounds will probably do you good. Of course, there are others who have trouble packing in the weight, and this can be a problem when trying out for athletic teams or merely looking good wearing regular clothing. Weight problems can’t be solved just by eating less or eating more; you need to be precise in what and how much you eat, and you should add a bit of exercise.

Eating Right

Whether you want to lose or gain weight, you’ll need a structured meal plan. Find out how much calories you usually consume and adjust your meals so that they’re a few hundred calories lighter or heavier, depending on your weight goals. Spend a day preparing all your meals for the week, pack them in sealed freezer-safe containers, and refrigerate (or freeze if you’re afraid they might spoil). Packed lunches allow you to stick to your diet with absolute precision. If you don’t have time to make all your meals yourself, you should probably try health food delivery services — preferably those that use organic ingredients. They can work with your meal plan, and you can have fully prepared meals delivered to your doorstep.

Lose Weight with Cardio

Next to diet, exercise is the second most crucial factor in losing or gaining weight. If you want to lose weight, then you need to do a lot of cardio. Spinning, running, HIIT (high-intensity interval training) are great examples of good cardio workouts. As long as they leave you gasping for breath, it’s cardio. Cardio burns fat without bulking up your muscles. You should try for about 30 minutes a day, extending your minutes as you progress. If you don’t have the knees for explosive movements, you can try swimming. Swimming combines cardio with a bit of resistance training, and it’s not as punishing to your joints as regular cardio. As a bonus, merely being in cold water causes your body to burn fats to maintain your core temperature.

man building muscles with trainer guidance

Bulk Up with weights

To gain muscles, you need to train with weights — sometimes large ones. You need to push your muscles to the point of soreness, and as they heal, your body produces additional muscles. Of course, you can’t lift heavy weights all day; you need to let your muscles recover for them to develop. Bodybuilders have a method of focusing on particular muscle groups for specific days, allowing them to train almost daily. If you want big muscles, you should focus on heavier weights and lower reps. But if you want to tone up a bit and get a little more definition, you should go for lighter weight on higher reps.

You need both diet and exercise if you want to manage your weight. Eat healthy food and exercise as if your life depends on it. Getting to your desired weight may take some time, but the fact that you’re beginning the journey already puts you on the road to a healthier future.