Spring is a great time for going on a diet.  All manner of fresh fruits and vegetables are coming into season, and the weather will soon be nice enough for long walks.  But there’s more to a losing weight than simply cutting back on calories and fat intake. In order to truly get the most out of a fast weight loss diet plan, you should consider taking up an exercise program.

Eventually your body will accustom itself to the restricted calorie intake of your personal diet plan and you will find yourself losing less and less weight as time goes on.  This is due to the starvation response, a defense mechanism in which your body begins to shut down less important functions in order to keep your body going.

In order to keep your metabolism up and burn fat, you should be performing some form of exercise.  So how do you decide between weight training and aerobic exercise?  Both will help with weight loss, but one is more designed to help you gain muscle tone.  Cardio exercises are good for weight loss as they get the blood flowing and encourage your muscles to work.  Remember to take into account the calories you’re burning with your exercise, and adjust your diet plan accordingly.

There are many cardio exercises you can choose from, ranging from jumping jacks to jogging.  You can go riding on a bike, cross country skiing, walking, hiking, or simply go to your local gym and work on the treadmill, elliptical or rowing machine. A good cardio workout will increase your heart rate and get your body moving.  This leads to a stronger, healthier heart and weight loss, as all the moving around burns calories.  While you’re losing weight you’re also gaining in stamina and energy.

While sports such as basketball, golf, tennis, and squash can help burn calories, they often don’t last long enough and have rest periods.  For the best results you need a steady exercise routine that keeps the heart beating and the blood flowing.

Short bursts of energy burn carbohydrates rather than fat which can still be beneficial for your diet plan, but won’t give you the long-term results you’re looking for.

In order to maximize the benefit of your exercise you should start slowly and build up gradually to a more rigorous routine.  Begin by setting aside regular periods of time three days a week, and slowly increase the length of time you work out until you’re exercising roughly half an hour a day, six or seven days a week.  Once you get into the habit you will find that it no more difficult than any other daily chore.

People who are looking for drastic weight loss should remember to monitor their heart rate and be sure to work up a good sweat.  You want to keep a steady, continuous burn of calories rather than short bursts.  By combining regular exercise with a safe diet plan you will find yourself losing weight more swiftly than diet alone while, at the same time, building up stamina, energy, and a healthier heart.