The 8 Best Diet Plans — Sustainability, Weight Loss, and More It’s estimated that nearly half of American adults attempt to lose weight each year ( 1 Trusted Source ). One of the best ways to lose weight is by changing your diet. Yet, the sheer number of available diet plans may make it difficult to get started, as you’re unsure which one is most suitable, sustainable, and effective. Some diets aim to curb your appetite to reduce your food intake, while others suggest restricting your intake of calories and either carbs or fat. What's more, many offer health benefits that go beyond weight loss. Here are the 8 best diet plans to help you shed weight and improve your overall health. Share on Pinterest 1. Intermittent fasting Intermittent fasting is a dietary strategy that cycles between periods of fasting and eating. various forms,exist including the 16/8 method, which involves limiting your calorie intake to 8 hours per day, and the 5:2 method, which...
What is healthy weight loss?
It’s natural for anyone trying to lose weight to want to lose it very quickly. But people who lose weight gradually and steadily (about 1 to 2 pounds per week) are more successful at keeping weight off. Healthy weight loss isn’t just about a “diet” or “program”. It’s about an ongoing lifestyle that includes long-term changes in daily eating and exercise habits.
Once you’ve achieved a healthy weight, rely on healthy eating and physical activity to help you keep the weight off over the long term.
Losing weight is not easy, and it takes commitment. But if you’re ready to get started, we’ve got a step-by-step guide to help get you on the road to weight loss and better health.
Even modest weight loss can mean big benefits.
Even a modest weight loss of 5 to 10 percent of your total body weight is likely to produce health benefits, such as improvements in blood pressure, blood cholesterol, and blood sugars.1
For example, if you weigh 200 pounds, a 5 percent weight loss equals 10 pounds, bringing your weight down to 190 pounds. While this weight may still be in the “overweight” or “obese” range, this modest weight loss can decrease your risk factors for chronic diseases related to obesity.
So even if the overall goal seems large, see it as a journey rather than just a final destination. You’ll learn new eating and physical activity habits that will help you live a healthier lifestyle. These habits may help you maintain your weight loss over time.
For example, the National Weight Control Registry noted that study participants who maintained a significant weight loss reported improvements in physical health as well as energy levels, physical mobility, general mood, and self-confidence.
Want to learn more?
Getting Started
Check out our step-by-step guide to help you get on the road to weight loss and better health.
Check out our step-by-step guide to help you get on the road to weight loss and better health.
Improving Your Eating Habits
Your eating habits may be leading to weight gain; for example, eating too fast, always clearing your plate, eating when you are not hungry and skipping meals (or maybe just breakfast).
Your eating habits may be leading to weight gain; for example, eating too fast, always clearing your plate, eating when you are not hungry and skipping meals (or maybe just breakfast).
Keeping the Weight Off
Losing weight is the first step. Once you’ve lost weight, you’ll want to learn how to keep it off.
Losing weight is the first step. Once you’ve lost weight, you’ll want to learn how to keep it off.
1. Tracking your diet and exercise
If someone wants to lose weight, they should be aware of everything that they eat and drink each day. The most effective way to do this is to log every item that they consume, in either a journal or an online food tracker.
Researchers estimated in 2017 that there would be health app downloads by the end of the year. Of these, apps for diet, physical activity, and weight loss were among the . This is not without reason, as tracking physical activity and weight loss progress on-the-go can be an effective way of manage.
One study found that consistent tracking of physical activity helped with weight loss. Meanwhile, a rewe study found a positive correlation between weight loss and the frequency of monitoring food intake and exercise. Even a device as simple as a pedometer can be a useful weight-loss tool.
2. Eating mindfully
Mindful eating is a practice where people pay attention to how and where they eat food. This practice can enable people to enjoy the food they eat and maintain a healthy weight.
As most people lead busy lives, they often tend to eat quickly on the run, in the car, working at their desks, and watching TV. As a result, many people are barely aware of the food they are eating.
Techniques for mindful eating include:
- Sitting down to eat, preferably at a table: Pay attention to the food and enjoy the experience.
- Avoiding distractions while eating: Do not turn on the TV, or a laptop or phone.
- Eating slowly: Take time to chew and savor the food. This technique helps with weight loss, as it gives a person’s brain enough time to recognize the signals that they are full, which can help to prevent over-eating.
- Making considered food choices: Choose foods that are full of nourishing nutrients and those that will satisfy for hours rather than minutes.
3. Eating protein for breakfast
Protein can regulate appetite hormones to help people feel full. This is mostly due to a decrease in the hunger hormone ghrelin and a rise in the satiety hormones peptide YY, GLP-1.
research on young adults has also demonstrated that the hormonal effects of eating a high-protein breakfast can last for several hours.
Good choices for a high-protein breakfast include eggs, oats, nut and seed butters, quinoa porridge, sardines, and chia seed pudding.
Another secret way to lose weight fast.
CLICK HERE NOW TO GET ACCESShttps://bit.ly/3fCPpWD
Comments
Post a Comment
khawajasajid45@gmail.com