Low carbohydrate, high protein, the
grapefruit diet … If you've decided to lose weight, the options for doing so
may seem overwhelming. So how can you find a weight loss plan that is right for
you?
Losing weight can be a daunting task –
which explains the appeal of programs that promise to make weight loss easy.
But all too often, fad diets result not only in regaining lost pounds, but in
putting on extra weight as well. That's because safe, effective and, most importantly,
long-term weight loss requires two important things:
- permanent changes in the way you eat
- making exercise a habit, not just
something you do on the rare occasion when the mood strikes
And these are two things that many quick
fix diets fail to incorporate.
Here are some tips for recognizing fad
diets or weight loss gimmicks:
- It promises unrealistic results. Safe
weight loss means no more than 2 lbs. (1 kg) per week. If you lose weight any
faster than that, you body could compensate by slowing down the rate at which
it burns calories, thereby slowing weight loss and even making it easier to
gain weight after you return to your normal eating habits. - It requires you to purchase special
products, supplements, or foods. The foods you need to lose weight sensibly – a
balance of fruits, vegetables, whole grains, lean meats, and lower-fat dairy
products – are all available at the grocery store. It doesn't have to be
expensive. - It eliminates certain foods or even whole
food groups entirely. By cutting out certain foods from your diet, you risk
coming up short on all the vitamins and nutrients you need. - It requires you to strictly follow a set
plan. The less a diet plan takes into account your own personal likes and
dislikes as well as your lifestyle, the less likely you are to stick to it. Any
diet plan you follow should also account for your individual nutritional
requirements, which can vary depending on age, activity level, and any medical
conditions.
Here are some qualities of reliable diet
plans:
- They incorporate exercise. Burning energy
through exercise means you can achieve weight loss without having to cut the
number of calories you consume as drastically. As well, studies have shown
regular exercise is one of the biggest predictors of keeping the weight off. - They make recommendations based on sound
science. A safe weight-loss program makes its claims based on large-scale
studies that have been reviewed by reputable health care professionals. - They meet Health Canada's daily
recommended intakes. It's important to make sure you are getting all the
protein, vitamins, and minerals you need. Because it can be difficult to meet
your targets while restricting calories, be sure to discuss nutritional
supplements with your doctor or dietitian. - They include plans for maintenance. Your
program should help you form the habits you need to make your weight-loss long
term. Remember, healthy eating is a way of life – not just a two-week plan.
Source : www.bodyandhealth.com
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