Exercise | Online Workouts Classes

 Healthy protein sources include:

 Don’t be afraid to load your plate with leafy green vegetables. They’re packed with nutrients, and you can eat very large amounts without greatly increasing calories and carbs.

 All vegetables are nutrient-rich and healthy foods to add to your diet, but some vegetables, like potatoes, sweet potatoes, winter squash, and corn, are higher in carbs.

 These vegetables are considered complex carbs because they contain fiber, but you may want to be mindful of serving size when adding these vegetables to your plate.

 Your body still requires healthy fats no matter what eating plan you choose. Olive oil and avocado oil are great choices for including in your eating plan. Nuts, seeds, olives, and avocados are delicious and healthy additions, as well.

 Other fats such as butter and coconut oil should be used only in moderation due to their higher saturated fat content (12Trusted Source).

 Exercise, while not required to lose weight, can help you lose weight more quickly. Lifting weights has particularly good benefits.

 By lifting weights, you’ll burn calories and help prevent your metabolism from slowing down, which is a common side effect of losing weight (13Trusted Source, 14Trusted Source, 15Trusted Source).

 Try strength training three to four times a week. If you’re new to lifting weights, a trainer may be able to help you get started. Make sure your doctor is also aware of any new exercise plans.

 If lifting weights is not an option for you, doing some cardio workouts such as walking, jogging, running, cycling, or swimming is very beneficial for weight loss and general health.

 Both cardio and weightlifting may help with weight loss and offer lots of other health benefits.

 Resistance training, such as weightlifting, is a great option for losing weight. If that’s not possible, cardio workouts are also effective.

Aerobic Workouts

 If you opt for a low carb eating plan, it’s not necessary to count calories as long as you keep your carb intake low and eat mostly protein, fat, and low carb vegetables.

 If you find yourself not losing weight, you may want to keep track of your calories to see if that’s a contributing factor.

 If you’re sticking to a calorie deficit to lose weight, you can use a free online calculator like this one to estimate your calorie needs.

 If you’re sticking to a calorie deficit to lose weight, you can use a free online calculator like this one to estimate your calorie needs.

 You can also download free, easy-to-use calorie counters from websites and app stores. Here’s a list of 5 calorie counters to try.

 Note that eating too few calories can be dangerous and less effective for losing weight. Aim to reduce your calories by a sustainable and healthy amount based on your doctor’s recommendation.

 Counting calories may be a helpful tool for some, but it may not be the best choice for everyone.

 If you are preoccupied with food or your weight, feel guilt surrounding your food choices, or routinely engage in restrictive diets, consider reaching out for support. These behaviors may indicate a disordered relationship with food or an eating disorder.

 Talk with a qualified healthcare professional, such as a registered dietitian, if you’re struggling.

 You can also chat, call, or text anonymously with trained volunteers at the National Eating Disorders Association helpline for free or explore the organization’s free and low cost resources.

 Counting calories isn’t usually needed to lose weight on a low carb eating plan. But if you’re not losing weight or on a reduced calorie eating plan, calorie counting may help.

 Let Healthline's team of nutritionists recommend snacks based on your dietary restrictions and food preferences