It's 80 percent DIET and 20 percent EXERCISE.
Why is diet so important? To lose weight you need to burn more calories than you consume. To burn one pound you need to achieve a 3,500 calorie deficit. So if you're following the 80/20 ratio, you'd want to burn approximately 750 calories through exercise and cut an additional 3,000 calories through dieting. That is a total deficit of 3,750 calories for the week. 
The reason dieting is so much more effective than exercise is because it takes a great amount of activity to burn 500 to 700 calories during a workout. Essentially, you’d need to run seven to 10 miles a day to lose one pound a week. The average person can’t keep this up, especially without increasing their caloric intake. You don't have to eliminate 500 calories from your diet, you could burn 250 calories at the gym and then cut another 250 calories just by skipping your sugary sweet drink.
Remember– 80% DIET and 20% EXERCISE!


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Lean protein is an important part of any healthy diet

Lean protein provides you with a fullness feeling and may help prevent overeating. Here are some pointers for selecting good sources of lean protein:

Fish is the healthiest sources of lean protein. They are lower in saturated fat than poultry or beef. Cold-water fish, such as salmon, is an excellent choice as it contains high amounts of omega-3 fatty acids, a "good" fat that can be beneficial to your health

Poultry is a good source of protein but the calorie count of poultry can vary. Just choose leaner cuts of turkey and chicken as often as possible; it is lower in calories than dark meat. Be sure to remove the skin before eating. Learn how to grill your chicken or turkey to cut fat and calories. You can also roast it or bake it to keep the calorie count low.

Watching your fat and your daily calorie intake does not mean you have to give up beef. Choose cuts with the words "round" or "loin" in the name, and those that have less visible marbling. Trim any visible fat before you cook it or ask the butcher to do so before wrapping it up. When choosing ground beef, look for "lean" or "extra lean" on the label. 

Despite getting a Bad Reputation, a few years back due to cholesterol concerns, eggs truly can be part of any healthy diet. The calories in eggs are low and they provide around five grams of protein per serving. They are the most budget-friendly protein source. They are easy to prepare, and can be used creatively in many different ways.