Free Tips To Help You Lose 10 Pounds

You see a 220-pound woman sobbing about her out-of-control weight on a television talk show. Then you hear the voice of 300-pound man addicted to food who is so ashamed he hides behind a newspaper.

Sure, some unfortunate Americans struggle with extreme obesity, but most of us don’t have a weight issue- except for a few pounds. You know binging and eating too much turkey and mashed potatoes every so often adds up to a little extra weight. To get a healthier body, you need to shed those pounds.

Having to lose 10 pounds may not be dramatic enough for a television talk show, but we can't ignore this topic. In fact, we want to help...you can shed 10 pounds by following these tips:

ways to lose 10 pounds

Choose the Right Time

Trying to lose weight can have a strong influence on your sense of self-worth. If you notice the extra pounds dropping, you feel like a soaring eagle; on the other hand, not enough change in weight can eat away at your self esteem. That’s why you should begin at the right time, when you’re not trying out a new job, moving, or getting married. And you shouldn’t have any major problem to deal with, like a divorce or debt. In other words, the more stress you have, the less likely you'll succeed in your plan to lose weight.

Choose Better Foods

Losing weight doesn’t mean going hungry. Simply go for balance, having a maximum of 30% of your calorie intake from fat. The rest of your calories can be from whole grains, fruits, vegetables, and high protein foods. Experiment with exotic recipes, using aromatic spices to flavor bland-tasting foods.

Record Your Progress

A great way to push yourself to success depends on seeing your daily progress, but how do you determine progress? You may weigh yourself every day and not notice any weight loss until a week has passed. Even after the scale shows one or two pounds of weight loss, you probably won’t see any difference in the mirror.

Instead, you can track your progress with a calorie chart: each day, record the amount of calories you take in and the number of calories exercise burns off. Subtracting away the burned calories leaves you with the net total, which you compare with your recommended daily value. Then you can see how well the plan works.

Join With Friends

Find a friend who also shared your desire to lose 10 pounds and motivate each other to reach this goal. Say you want to quit after the second week; your friend’s gentle prodding can help you go ahead with the plan. Or, if you can’t get off the couch, who else but a friend, wearing a jogging suit, can get you out of the house? And exercising turns into double the fun when you jog, or do aerobics, with a friend.

Be Realistic

Having a plan with a clear goal makes losing weight easier. But you should set a goal that you can reach, like losing one or two pounds a week. Most of us can handle this goal by making a few adjustments in our diet and exercise habits.

On the other hand, what if you decide to lose 10 pounds in three weeks? Then you would eat a lot less food than your body needs, giving you body not enough nutrients to survive. And exercising too much would overexert your body and can lead to injuries.

However, you can avoid injuries and poor health by setting up a goal that you can really meet. Although losing 10 pounds slowly may take longer, you won’t sacrifice your health and well-being in the process. Plus, once you lose the extra weight, you’ll know how to maintain your weight. That way you can stay healthy for the rest of your life.

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weightloss

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Green Tea & Acai Berry For Weight Loss

Hey all Im a guy and recently I found a couple cool things that help me shed 40 lbs. Everyday of course I'm constantly bombarded with snickers and insults because of my weight in public etc. It's not like that anymore for me. I have been doing a bit of jogging but also been taking a few different products that I know have made the difference.

The first thing I have been doing is taking a cool thing called acai berry. The claims on the bottle sounded too good to be true but I decided since it was a natural berry picked right off a tree and not some man made chemical . My friends said it was really great so I had to try it. It also said it would flush my colon clean and I would shed excess pounds which obviously piqued my interest immediately. WIth those factors weighing in I took the free trial and began taking it immediately as soon as it came. I felt instantly better after a couple days and I began to literally dissolve my excess pounds within a week. I combined this with a green tea exract that I have been taking for some time now (but not religiously). I decided I would follow the instructions and take both every day. 2 months later I am here 40 lbs. lighter and not a bit of excess flab or skin on me.

IF you actually take the products daily and not every 3rd day like so many of us do then this acai berry and green tea combination will 100% work for you. In my humble opinion that is the biggest reason people fail at diets that work for other people - they skip days, eat 10 lbs of ice cream with their diet pills, etc.

Follow my exact plan if you want and get a free trial of acai extreme here. After a bit of searching I also found a free trial of green tea extract (I paid for mine).

weight loss

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guaranteed rapid weight loss

guaranteed rapid weight loss

Guaranteed weight loss is a goal that millions of people in the developed world are striving for. Sometimes losing weight can be vital to even staying alive, and that only adds to the pressures. Whether you are in that extremely serious situation, or whether you just want to lose a few pounds for appearance's sake, guaranteeing weight loss is not easy. Keep reading to discover some methods which will guarantee your weight loss, so long as you apply them.

1-Skipping. This is a very intense form of aerobic exercise, and is sure to produce results if you can keep up a consistent regime of a few minutes each day. Boxers use skipping as part of some of the most arduous training regimes in sport. Keep up a consistent skipping regime, and you will lose weight. It also has the advantage of being cheap, and it is even possible to skip indoors.

2-Replace other carbohydrates with baked or boiled potatoes. Not all carbohydrates are equal, and some, like fries, have been cooked in oil or fat. A baked or boiled potato will still be filling, but without the extra calories of so many of the other choices. Keep this up consistently, and it can make a major difference.

3-Weight loss means hard work. For most of us, weight loss is not that hard. So much comes down to consistently applying the method you have decided on. More often than not, the people who are not seeing the desired results are the ones who are not consistently following their plan. Provided your plan is sound and coherent, hard work will guarantee success.

4-Don't rely on just diet, or just exercise. Trying to lose weight by only concentrating on one side of the equation is very much doing things the hard way. We especially see people relying on diet, and not doing any exercise. This will mean that the metabolism of the body is not stimulated to burn fat as well as it should be, making the dieting that much harder.

So many people dream of being able to lose weight in a guaranteed way. That dream is not impossible, provided you are prepared to work hard at it.  Click the links below to find some great resources for losing weight.

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weight loss tips

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Types of diets to lose weight fast

There are many weight loss plans, but each is different. It's a good idea to study the different types of plans before getting started on your weight loss journey. Find the type of weight loss diet that best suits you. Consider how each affects your body and health, and how each plan fits into your schedule or routine. Let's see what types of diet plans are available and what is required with each.

types of diets to lose weight fast

Diets for Fast Weight Loss

Though fast weight loss is not recommended for the long term, there are some quick diets to help you lose 5 to 10 pounds in no time. These include the low-carb diet, three-to-five-day meal replacement shakes, water or juice fasts, and alternate vegetable/fruit diets in which you eat only fruits one day and only vegetables the next. These diets work great for a quick fix, but are very difficult (and possibly unhealthy) to maintain for the long term. 

Low Calorie Weight Loss Diets

There are many low calorie diets with which you will reduce your daily calories to lose weight. There are several ways to monitor your calories. You can read food labels and count the calories of everything you eat. You can also use a calorie guide to determine how many calories are in certain foods or dishes that do not have labels. Weight Watchers provides an easy point counter that calculates points based on calories, fiber, and fat grams in foods.

Fixed Menu Plans

With a fixed menu diet plan, you will be given a list of all the foods you can eat. The meal plans are put together especially for you based on your likes and needs. This type of diet can make things easy for you as you lose weight, but keep in mind that you will eventually need to start planning your own meals again. So it's a good idea to learn how to plan your meals after you've lost the initial weight. This will help you keep the weight off once the fixed-menu diet has ended.

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Exchange Food Diet

With an exchange food diet, you will plan meals with a set number of servings from several food groups. The foods are determined by calorie intake, and you can pick and choose among foods that have the same calories to give you a variety of choices at each meal. This diet is great if you've just completed a fixed menu diet because it allows you to make your own food choices each day.

Low Fat Diet

Another type of diet is the low fat diet, which requires lowering the intake of fat. This doesn't mean eating fat-free everything, but simply lowering fats (especially saturated fats) and oils to a normal level according to the food pyramid. Fat should take up around 30 percent of the calories eaten. Lowering saturated fat promotes healthy weight loss and helps lower cholesterol levels to promote good heart health. 

There are many foods that advertise "low fat" but many of these are also very high in sugar. Look for foods that are low in fat and low in sugar for healthy weight loss. Also, limit fast foods or make healthier choices from the menu such as salads or grilled foods. Many fried fast foods are loaded with fat.

Weight Loss through Reduced Portions

There are also weight loss diets with which only the portions are reduced, but you basically eat anything you want. You eat only small portions of foods and basically follow your stomach. When your stomach is empty, you eat slowly until you feel satisfied, but not overly full. You only eat when you're really hungry. This type of diet gives you freedom to choose what you want to eat, but limits how much you can eat. The concept is when you eat less food in smaller portions then you're also eating less fat and calories with every meal, no matter what the food.

There are also pre-packaged meals and formulas to help promote weight loss. Almost any diet can work if you adhere to its rules, add activity or exercises, and drink plenty of water. Study each type of diet to find one that will work for you, and check with you doctor before starting a new diet plan if you have a health condition or take medications. You can easily research diet plans online and find many free weight loss tips to help you develop a plan.

weight loss tips

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The truth about losing weight and diet

The topic entitled “the truth about losing weight and diet” is a very interesting topic and speaks mainly about how to keep oneself fit and fine. Everybody wants to look healthy and beautiful and much younger than what they are. There are many commercial advertisements shown on the television on how to lose weight. These advertisements basically try to focus on some equipment and convince the customers to buy them. They actually try to portray that their products are the best and by using it they can reduce weight in just days. But actually they want to sell the product. These gym equipments do not help in any great way. The actual way to lose weight is to follow some free hand exercises and to have a diet which does not contain fat in any way. There should be a proper balanced diet which contains protein, fat, vitamins, and low calories.

Nowadays most of the people are very much health conscious and wants their body to be fit and fine. There are many online exercises available which could be followed or even some CD packs available which contains some of the latest techniques on how to lose weight. Increasing of weight and having an improper diet can also lead to many harmful dieases.This is the reason why most of the people have become so much health conscious and why so many fitness programmes are coming up. But buying any gym related equipment which is shown in the television or any miracle diet is not what it is shown to be. People do not get any result out of it. The only thing they lose is money.

There are also some sites available where you can find some of the updated techniques on how to reduce weight and here one will not even lose any money. Losing weight has many advantages. First of all you are going to look good. You will be free from all kinds of diseases. So everybody is trying to reduce their weight than what they are.

Nowadays junk foods have become a favorite with young people and they are consuming it in a big way. But these junk foods are very bad for health and increases fat very quickly. So people should take care about their diet as increasing of weight may lead to serious health problems. One should eat a lot of fruits, vegetables and milk and all other food which is free from fat or contains very low fat.

This article is mainly trying to inspire the today’s generation to be conscious about their health. By reading this article you will definitely understand the truth about losing weight. In order to get something you definitely have to lose something. So to look slim you have to sacrifice some tasty food and follow some free hand exercises or do walking or jogging everyday in the morning. This is only the truth of losing weight and staying fit. People who have followed this have gained in the long run.

workout

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Dietary Loss Supplement Weight Controversy

Dietary Loss Supplement Weight Controversy

dietary supplements for weight loss

In the world of bodybuilding, the dietary loss supplement weight controversy is huge. If you are serious about bodybuilding, this is an issue that you cannot avoid - especially if you have body fat. So, what is the deal with the dietary loss supplement weight controversy?

In recent years, many weight loss dietary supplements have been pulled off of store shelves by the FDA. It seems that they have horrendous side effects, such as heart attacks, strokes, and liver damage. But weight loss is still important in the bodybuilding world, so what should you do?

You should use the most miraculous body building supplement known to man - creatine. Creatine has an incredible number of benefits, it is safe, and it is highly recommended by doctors, scientists, and bodybuilding experts - and even weight loss experts these days. 

It is amazing that there are still so many different dietary loss supplement weight products out there being used by bodybuilders - most of which do not work, and others of which are absolutely dangerous - when we have creatine which is highly approved of, incredibly effective, easily affordable, and simply proven to work. 

Creatine occurs naturally in the body, and it consists of three amino acids, which include Methionine, Arginine, and Glycine. Once in the liver, these three amino acids are combined, and they produce creatine. 

What scientists have found is that when you have plenty of creatine in your system, your muscles use more adenosine triphosphate during exercise. This is important, because this is what gives the muscles energy to perform the exercises that you are doing. The more creatine you have in your system, the more ATP you have, and the more exercises you can do. 

Creatine is so effective in the process of building muscles that it has been deemed the legal steroid - even though it isn't actually a steroid. Creatine is perfectly safe, and it does not change your estrogen or testosterone levels in any way. 

In terms of weight loss, creatine is effective in that it has been proven to burn off excess fat while building lean muscle mass. This happens very easily. The idea is to absolutely drench your muscles with creatine, by taking a creatine supplement. This in turn will attract water to those muscles. When this happens, the muscles must expand, which makes them bigger. 

Bigger muscles require more energy than smaller muscles. When they cannot find that excess energy anywhere else, the muscles will start using stored body fat for energy. Note that exercise is still required; however this is incredibly beneficial for body builders, and in recent years has settled the great dietary loss supplement weight controversy.

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Weight loss dietary supplement

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54 Tips for Losing Weight

54 Tips to help lose weight - and keep it off! These everyday tips are a goldmine of dieting methods that are common-sense, and sustainable.

1. Eliminate one tablespoon of fat a day and you will lose 10 pounds in a year.

2. Avoid strange fad diets—if you can’t eat that way for the rest of your life, don’t waste your time or your health.

3. Limit alcohol consumption - each serving contains 100 to 150 calories.

4. Eat fruit at least twice a day.

5. Keep a food diary about your food choices, indicating how hungry you are each time you eat. Pay particular attention to your level of hunger when you snack.

6. Perform aerobic exercise a minimum of 30 minutes three times a week. Log this on your food diary. Aerobic means any exercise that increases your breathing and heart rate. Walking is fine! Do only what you can to begin with. If you have other health problems, consult your doctor before embarking on any strong physical exercise.

7. Gradually increase the length and frequency of your workouts.

8. Weigh yourself no more than twice a week. And do it in the morning after going to the bathroom – it’s the most accurate reading.

9. Give yourself a non-food reward for every 5 pounds lost.

10. Slow down your eating speed—make meals last at least 20 minutes. Try eating with the other hand or taking a sip of water between bites.

11. Use smaller plates.

12. Bring your lunch to work at least three times a week.

13. Start to strength train twice a week as your fitness improves. Building muscle increases your metabolism and forces your body to use fat, not muscle, when you’re cutting back on calories. Cut down on carbohydrates and stick to lean white meat and fish, and you will notice vast improvements here.

14. Stop eating while watching television.

15. Have someone else put away leftovers.

16. Buy a good low-fat, low-calorie cookbook or magazine subscription.

17. Try two new reduced-calorie recipes a month.

18. IMPORTANT - Eat breakfast daily. This suppresses the appetite for most of the day and provides fuel for the brain while at work or looking after the kids! You will feel better and have more energy all day if you eat a low fat cereal in the morning.

19. Don’t read while eating.

20. Have a sweet treat once a week.

21. Keep healthful snacks at home and at work.

22. Limit your cheese consumption to reduce fat and saturated fat—use cheese and lunchmeat with less than 5 grams of fat per ounce.

23. Add calorie counting or fat-gram counting to your food diary for a few weeks if your weight loss is slowing down. Maybe you’re missing something.

24. Substitute herbs and spices for salt.

25. Shop for food when you are not hungry, and use a shopping list.

26. Replace ground beef with ground turkey or soy crumbles in dishes such as spaghetti. Don’t skip the protein in your meals; find a leaner substitute.

27. Eat three vegetables a day.

28. Always eat sitting down.

29. Request that your family and friends respect your efforts to lose weight and get fit—beware of loving “sabotage.”

30. Take a walk when you’re stressed or angry.

31. Eat two dairy products a day—be aware of your calcium intake. Select low-fat or nonfat dairy products to reduce fat calories.

32. Order dressings and sauces on the side and apply them with a fork.

33. Increase your fiber intake—chose whole-grain breads, cereals and pasta products, legumes, and raw fruits and vegetables.

34. Add slow-down food to your meals—crunchy vegetables, a large glass of water, hot soup or beverages, or fresh fruit to fill you up.

35. Cook with chicken broth, nonstick cooking spray, wine or water.

36. Drink eight 8-ounce glasses of water a day.

37. Shrink portion sizes of meats and starches, and pile on the vegetables.

38. Ask how the food is prepared when ordering in a restaurant.

39. Choose low-fat frozen yogurt or frozen juice bars instead of ice cream. Be careful of the portion size - these foods still have calories!

40. Select clear broth- or tomato-based soups over white soups.

41. Keep the junk foods out of sight in your home and workplace.

42. Take walking shoes or a jump rope with you when you travel to keep up with your exercise.

43. If you’re getting off track, try to pre-plan your food intake for the next three days by writing it down.

44. Buy frozen diet dinners with 10 grams of fat or less and 800 milligrams of sodium or less.

45. Avoid batter coating or breading.

46. Use two egg whites in baking instead of one whole egg.

47. Stretch during television commercials—arm circles, leg lifts, head tilts, etc.

48. Eliminate the butter on your rolls or popcorn.

49. Learn to say “no” gracefully when a friend or relative offers you a second helping.

50. Choose pizza with vegetable toppings rather than high-fat meats, such as sausage and pepperoni.

51. Ask for less cheese. Have you ever tried tomato pie?

52. Choose cooking techniques that keep fat to a minimum, such as baking, grilling, broiling, roasting or steaming.

53. Add more low-fat soy products to your diet for the soy protein and health benefits.

54. Forgive yourself when you slip—and make the next food choice a healthy one.

weigh loss

1

Weight Loss Surgery (cures half of type-2 diabetes cases)

Weight loss surgery cures hаlf оf patients wіth type-2 diabetes, fоr аt lеаѕt fіvе years, а study suggests. 

Thе trial, оn 60 people, published іn thе Lancet, fоund nоnе оf thоѕе wіth type 2 hаd bееn cured bу medication аnd diet alone. 

Thе surgery improves symptoms bоth thrоugh weight loss аnd bу changing thе wау thе gut functions. 

Experts ѕаіd thе results wеrе "remarkable" аnd thаt tоо fеw people wеrе gеttіng access tо thе surgery.

Thе team, аt King's College London аnd thе Universita Cattolica іn Rome, compared standard drug therapy wіth surgery tо rewire thе digestive tract. 

Thе operations reduced thе size оf thе stomach аnd left lеѕѕ оf thе intestines exposed tо food. 

Prof Francesco Rubino, whо operated оn thе patients, told thе BBC News website: "Surgery іѕ аblе tо produce prolonged remission іn 50% оf cases, patients gеt tо levels оf blood sugar thаt іѕ non-diabetes fоr fіvе years. 

"However, 80% whо hаd surgery wеrе аblе tо maintain 'optimal control' [of blood sugar] dеѕріtе оnlу tаkіng оnе drug оr nоthіng аt all.

" Whіlе ѕоmе оf thоѕе patients ѕtіll hаd type-2 diabetes, thеу wеrе easily keeping thеіr sugar levels tо recommended levels. 

Fat manImage copyrightThinkstock Thе patients whо hаd surgery wеrе аlѕо lеѕѕ lіkеlу tо hаvе heart problems, а common side-effect оf uncontrolled diabetes, аnd reported improved quality оf life. 

Prof Rubino added: "Treating surgically, rаthеr thаn medical therapy, appears mоrе cost-effective, аѕ thеrе іѕ lеѕѕ uѕе оf medication." 

Thе results wеrе bеttеr twо years аftеr surgery. However, ѕоmе patients relapsed іn thе раѕt thrее years. 

Thе surgeons ѕау thеrе ѕtіll nееdѕ tо bе continual monitoring оf blood sugar levels еvеn аftеr thе operation. 

Drs Dimitri Pournaras аnd Carel le Roux, frоm Imperial College London, ѕаіd diabetes wаѕ "the plague оf thе 21st Century" аnd thаt thе results wеrе "remarkable". 

Thеу added: "Surgery fоr diabetes ѕееmѕ tо bе safe, effective іn terms оf glycaemic [sugar] control, аnd іѕ nоw аѕѕосіаtеd wіth reduced complications оf diabetes. 

"The ultimate question іѕ whеthеr diabetes surgery іѕ аѕѕосіаtеd wіth reduced mortality.

" Hоwеvеr thеу ѕаіd surgery needed tо "become mоrе аvаіlаblе bесаuѕе оnlу а fеw patients whо wіll benefit аrе сurrеntlу offered thіѕ potentially life-saving option". 

Nеw rules іn thе UK hаvе bееn introduced thаt ѕhоuld increase thе number оf patients bеіng offered weight loss surgery.

Source: BBC Site

Weight Loss Surgery

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Manipulation of food structure could lead the way to a healthier diet

A new study led by scientists at King's College London shows that preserving the natural structure of dietary fibre during food production can help to slow the rise in blood sugar levels after a meal.

This finding may lead the way for the development of a new generation of food products that contain similar ingredients to existing products, but with a more natural, enzyme resistant structure around the starch that enables it to be digested more slowly. Such products would be particularly beneficial in the prevention and management of obesity and type 2 diabetes which affects more than one in 17 people in the UK.

Starch is one of the largest sources of calories and an important component of a healthy diet. Understanding how starch is digested and metabolised is highly relevant to weight management, as well as prevention of other related conditions such as type 2 diabetes and heart disease.

Wheat is a good source of starch and the predominant source of starch in the UK diet. It also contains dietary fibre, which forms a complex protective network of cell walls around the starch. Milling wheat grains to produce flour damages these cell walls, allowing the starch to be digested more quickly.

The research, funded by the BBSRC, found that when participants ate wheat porridge made from coarser, larger particles this gave rise to significantly lower blood sugar levels than when they consumed a 'smooth' porridge made of finer wheat flour. Both meals were made of the same ingredients and had the same nutrient contents, but starch was digested more slowly in the coarse porridge.

Within two hours of eating, the blood sugar responses were 33 per cent lower and insulin responses 43 per cent lower when participants ate the coarser particles. They also found that participants were less likely to experience an undesirable 'sugar low' following the earlier peak in blood sugar than when they ate the smooth porridge.

Researchers studied nine healthy volunteers with pre-existing stomas, allowing access to the contents of the small bowel without the use of surgery. When researchers examined the contents of the intestinal fluid, they identified a number of large pieces of food material containing unabsorbed nutrients. Larger food particles were found to contain more of the natural structure of the cell walls, which encloses starch and other nutrients and delays or prevents their release.

The results could have a significant impact on the food production industry and suggest that the development of new milling techniques which maintain the microstructure of wheat might in the future give consumers a greater choice of 'diabetic-friendly' foods or healthier versions of wheat based products such as white bread, breakfast cereals, or biscuits.

Dr Cathrina Edwards, lead researcher from the Division of Diabetes and Nutritional Sciences, said: 'Our research has shown that there is a relatively easy way to limit the availability of starch/calories from food simply by preserving more of the natural structure of plant-based ingredients.

'The way in which foods are processed clearly has a big impact on how much of the nutrients/calories are absorbed from that food, but this important information is not reflected on food labels. Greater understanding of the structure of food and its effect on the body provides an opportunity to transform ingredients and products such as bread, pasta, breakfast cereals and other wheat based products, into meals which provide slower energy release and prolonged fullness.'

Source: Press Here

obesity

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Is diet or exercise best for weight loss? 4 reasons your workout doesn't work

Hey you, sweating on the treadmill with visions of fat melting away as you watch the miles go by on the counter. Or you, huffing and puffing in a cardio class, hoping to fit into those skinny jeans.

Moving your body is critical to well being, but when it comes to losing weight, exercise is not the optimal strategy, experts say. You may already know the frustration of regularly working out and not seeing the scale budge one bit.

When you work out, it may feel like you’re expending huge amounts of energy, but the reality is different.

Let us repeat: Exercise is vital for overall good health. But if you're strictly interested in dropping pounds, eating less delivers the best results.

"Exercise is very important for improving someone's cardiometabolic health and reducing the risk of diabetes and heart disease, but it's not a very effective intervention for helping people lose weight," Dr. Samuel Klein, professor of medicine and nutritional science and director of the Center for Human Nutrition at the Washington University School of Medicine, told TODAY.

"Diet is the key for getting people to lose weight — eating fewer calories."

The diet vs. exercise debate has been in the spotlight since an editorial in the British Journal of Sports Medicine earlier this year caused a stir with its authors' blunt message: Physical activity does not promote weight loss.

"You cannot outrun a bad diet," they wrote. "Many still wrongly believe that obesity is entirely due to lack of exercise."

Here are four common reasons why exercise can fail you in the quest to slim down:

1. You overestimate how many calories you burn

When you work out, it may feel like you're expending huge amounts of energy, but the reality is different.

"It takes 5 minutes to eat 500 calories, but it takes two hours of moderate exercise to burn it off," said TODAY Health and Nutrition Editor Madelyn Fernstrom.

Let's say you go for a 30-minute walk and you weigh 155 pounds. You might burn 150 calories, or about half a plain bagel.

If you want to get rid of 300 calories daily, you can either cut out 2 ounces of potato chips or run 3 miles in the park every day, Klein noted.

"It's very difficult to comply with a long-term physical activity program," he said. "It's just more difficult to do that than just reducing food intake."

Klein wishes there were more tables posted in gyms showing the amount of physical activity required to burn common foods.

2. Exercise makes you eat more

Exercise is quite good at burning calories, but it also ends up making us hungrier, said Christopher Ochner, assistant professor of psychiatry and adolescent medicine at the Icahn School of Medicine at Mount Sinai in New York.

People often don't notice, but they end up eating almost precisely the exact number of calories they burned during a workout in a phenomenon called "caloric compensation," Ochner noted.

"We make up for the calories burned during exercise," he said. "If I work out heavy, I know the next day I'm starving."

Ochner tells people who are beginning a diet not increase their exercise for at least a month or two until they're used to the weight loss plan.

3. You "reward" yourself for working out

Made it to yoga class? You indulge in a big sugary smoothie afterwards to congratulate yourself. Completed that killer strength session? An extra helping of pasta hits the spot — you've earned it!

If your goal is to slim down, that type of thinking defeats the purpose.

"If the reward means eating food… that would counteract the beneficial effect of exercise on body weight," Klein said.

4. Your exercise regimen makes you move less overall

After you come back from the gym, you either feel like you've done your "duty" for the day or you're so tired that you can barely move. Maybe you will take the escalator rather than the stairs after all, or drive to the nearby store rather than walk.

It all adds up to being less active — on average — than before you started your exercise routine.

"It's a 24/7 energy balance equation. If you exercise aggressively for one hour and then you're very sedentary for 23 hours… that will really overcome the calories you burn during exercise," Klein said.

He pointed to a study that found older adults who exercised for one hour every day didn't actually change their daily total energy expenditure at all because they were much more sedentary after their workout.

If you want to lose weight, Klein offered these tips:

• Reduce your calorie intake. One of the best ways to do that is portion control — cut the amount of calories you eat at each meal.
• Cut down on snacks and beverages that might have high calories.
• Remember that liquid calories count even though we don't seem to be as much aware of them as solid calories.
• Exercise is an important adjunct to calorie restriction for people who are obese or overweight and want to lose weight, but exercise won't have a very pronounced effect on weight loss.

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