Are you looking for a plan that includes a healthy diet and exercise for weight loss? Losing weight doesn't have to be complicated or expensive. By combining healthy eating, moderate exercise and portion control, you can lose weight.
How Diet and Exercise Affect Weight

Weight loss is a simple thermodynamic equation. If you burn more calories than you eat, then you will lose weight. It takes 3500 calories to make up a pound of weight, so, if you eat 500 fewer calories than you burn every day, you will lose weight at a steady rate of one pound per week. Exercise and increased activity will help you to burn more calories, making your body's caloric requirements higher. When you combine exercise with a low-calorie diet, weight loss is the inevitable result.

Determining Caloric Requirements

Part of healthy weight loss is making sure you meet your body's basic need for energy. To determine how many calories your body needs each day, you can use a basal metabolic rate calculator and apply the Harris-Benedict equation. Your basal metabolic rate (BMR) is the amount of calories your body requires just to function. Included in your BMR are basic bodily functions like respiration and circulation. The Harris-Benedict equation is a multiplier you apply to your BMR based on your activity level. This approximates your actual burn rate of calories. By eating more than your BMR but less than your Harris-Benedict number, you can safely lose weight.

Nutrition and Weight Loss

When dieting, the quality of calories you eat is very important. Eating according to the FDA's food pyramid will help assure you supply your body with all of the vitamins and minerals it needs to stay healthy. According to the FDA, you should:

Eat at least three to six ounces of whole grains daily.
Eat four to six servings of fresh, seasonal vegetables from across the spectrum of color.
Eat at least three to five servings of fresh, seasonal fruits in a variety of colors.
Get adequate protein by eating two to three servings of lean protein foods.
Protect your bones by eating two to three servings of low-fat dairy.
Minimize sugar, fats and starches.
A Healthy Diet and Exercise for Weight Loss

With the above basics in mind, you are ready to create a healthy diet and exercise for weight loss program just right for you.

Diet
Plan your menus around the food pyramid, keeping your basal metabolic rate and Harris-Benedict number in mind. Choose foods high in nutrition and low in calories like high-fiber fruits and vegetables, as well as lean proteins. The American Heart Association's No-Fad diet is an excellent model of a diet that will help you to lose weight with the added bonus of improved heart health.

Exercise
Moderate exercise will increase the rate at which you burn calories with one of two results. You will either lose weight more quickly or be able to increase the amount of food you eat by a small amount. A healthy exercise plan covers all five components of physical fitness: muscular strength, muscular endurance, cardiovascular endurance, body composition and flexibility. For best results, do about 30 minutes of aerobic activity most days of the week. Include strength training activities that work each of your major muscle groups a minimum of two times per week, allowing 48 hours between sessions for muscles to heal. Always warm up for five to ten minutes prior to exercise and cool down for the same amount of time. Complete every exercise session with stretches. If you would like to try exercise that incorporates both strength training and aerobics in the same workout, try interval training, which may burn more calories than traditional forms of exercise.

Tips

Use the following tips for success:

It is a common mistake to overestimate calories burned during exercise and overcompensate by eating too much. Stick with your Harris-Benedict number for best results.
Work with a personal trainer to tailor a custom diet and exercise programs for your specific goals.
Don't expect to lose more than one to two pounds per week. Any other rate of weight-loss is too fast and will include lean body mass.
Following a plan of healthy diet and exercise can help you lose weight without resorting to fad diets or expensive weight-loss supplements. Before you know it, you'll be on your way to your ideal weight.