Successful weight control

Eating less, or cutting back on fat in your diet, won’t keep the weight off. What you really need is a good balance between the number of calories you consume and the number you burn. And the only way to do that is to exercise.

By exercising, you can lose weight while you eat more calories than if you simply went on a diet. Regular physical activity is much more effective at keeping the weight off in the long run than any diet.
Aerobic exercise not only elevates your metabolism while you’re exercising, but it can also keep it elevated even after you’re done, depending on how long and how strong you exercise.
Your muscles burn calories during physical activity. What you may not know is that your muscles also burn calories when your body is at rest. Increase your muscle mass, and you’ll be increasing your body’s capacity to burn calories both during activity and at rest.If you’re just getting started, begin with as little as 15 minutes of low-impact aerobics three times a week. Gradually increase to 30 minutes of moderate-intensity aerobic activity four times a week.
Follow a moderate low-fat diet and an exercise program that combines aerobic activity and strength training. That’s the key to losing weight—and keeping it off.
Begin slowly with exercises you find comfortable and build as your body becomes accustomed to the activity level. Don’t start out too hard or too fast, or you may injure yourself or quit before you’ve done yourself much good.
And remember, you can’t lose weight overnight. Set a realistic weight-loss goal for yourself—like 1 to 2 pounds a week—eat healthy and get going on a program of regular physical activity