Weight loss: Choosing a diet that's right for you
Regardless of supplements, work out equipment, gym memberships or any other measure taken to shed some pounds, without proper diet, you will likely experience bad results. Healthy Lifestyle Weight loss. Hunger will subside, while your body will lose its motivation to store fat, Ludwig says. If you are eating plenty of water-rich foods such as fruits, vegetables and low-sodium soups, you can get half of your water requirements from foods, according to a NAS Food and Nutrition Board report. Although you can eat all you want of some foods, many people quickly become bored with the limited selection. Bray GA, et al. But as depressing as it may seem at the moment, such a quick gain is always water weight; you simply cannot gain that much fat overnight.
Where do I start?
What dietary approaches do you recommend I try or avoid? What should I look for in a weight-loss program? Safe and successful weight-loss programs should include behavioral treatment, also called lifestyle counseling, that can teach you how to develop and stick with healthier eating and physical activity habits—for example, keeping food and activity records or journals information about getting enough sleep, managing stress, and the benefits and drawbacks of weight-loss medicines ongoing feedback, monitoring, and support throughout the program, either in person, by phone, online, or through a combination of these approaches slow and steady weight-loss goals—usually 1 to 2 pounds per week though weight loss may be faster at the start of a program a plan for keeping the weight off, including goal setting, self-checks such as keeping a food journal, and counseling support The most successful weight-loss programs provide 14 sessions or more of behavioral treatment over at least 6 months—and are led by trained staff.
What if the program is offered online? However, experts suggest that these weight-loss programs should provide the following: Many weight-loss programs are now being offered online and through apps for mobile devices.
What questions should I ask about a weight-loss program? Here are some other questions you may want to ask: What does the program include? Eating Am I expected to follow a specific meal plan?
Am I encouraged to write down what I eat each day? Do I have to buy special meals or supplements? If so, what are the daily or weekly costs? Does the program offer healthy meal-plan suggestions that I could stick with? If the program requires special foods, can I make changes based on my likes, dislikes, and any food allergies I may have? Physical Activity Does the program include a physical activity plan? Does the program offer ways to help me be more physically active and stay motivated?
Counseling Does the program offer one-on-one or group counseling to help me develop and stick with my healthier habits? Does the program include a trained coach or counselor to help me overcome roadblocks and stay on track?
What does that program include? Will there be ongoing counseling support? Other Features How long is the actual weight-loss program? How long is the weight-loss maintenance program?
Does the program require that I take any kind of medicine? Can I speak with a doctor or certified health professional if I need to? Can I change the program to meet my lifestyle, work schedule, and cultural needs? Will the program help me cope with such issues as stress or social eating, getting enough sleep, changes in work schedules, lack of motivation, and injury or illness? Is the program in person? Is there an online part to the program? Find out if the program offers ways to help you be more physically active.
What kind of education or training do staff members have? These questions are especially important if you are considering a medically supervised program that encourages quick weight loss 3 or more pounds a week for several weeks: Does a doctor or other certified health professional run or oversee the program?
Choosing a diet that's right for you Don't fall for gimmicks when it comes to weight loss. By Mayo Clinic Staff. References Choosing a safe and successful weight-loss program. Accessed April 24, Staying away from fad diets. Bray GA, et al. The science of obesity management: An Endocrine Society Scientific Statement. Mayo Foundation for Medical Education and Research; Obert J, et al. Popular weight loss strategies: A review of four weight loss techniques.
Reach and maintain your healthy weight. Pump the brakes and back up the cursor. Not for a week or month — but forever. In , when University of Toronto researchers examined 59 scientific weight-loss articles, including 48 randomized control trials, they concluded that the best diet is the one that people can adhere to over the long term. However, those who stuck to their diets, no matter the type, lost significantly more weight.
According to researchers, your ability to follow a diet may be a larger predictor of your weight-loss success than the diet you choose. After all, when you cut through all of the mumbo jumbo, if you are consuming fewer calories than you are burning per day, you are going to lose weight.
Plus, even after losing weight, between one- and two-thirds of dieters gain back more than they originally had lost , according to one University of California—Los Angeles review.