Are you one of those dieters who has started one diet after another with little success? Have you tried several famous fad diets like the grapefruit diet, the cabbage soup diet, the cookie diet, the low-fat diet, and the low-carb diet just to name a few? If you’ve answered yes, you’re probably at your wits end trying to finally find an effective diet that works.
The problem with most diets is they are just short-term fix for a permanent problem. In order for an effective diet to work it needs to one that you can live with for the rest of your life.
The best way to find an effective diet that works for you is to start gradually adding more portions of healthier foods like vegetables, fruits, and whole grains. However, you have to choose nutritious foods you can see yourself enjoying for the rest of your life. The healthful foods you enjoy eating should become the main components of your diet.
When your diet consists mostly of vegetables and fruits and a few whole grains you enjoy, you will likely be on your way to losing weight and keeping it off.
If you’re like most people in America, you’re probably consuming way too much red meat. Not only does eating too much red meat likely contribute to chronic illnesses, you’re also likely to weigh more than people who avoid meat. So, it’s important to cut back on the red meat and eat more fish. Another culprit of weight gain is processed foods. These foods usually contain a lot of sugar, fattening carbohydrates, and unhealthy fats. Instead of processed foods, opt for healthier foods.
Avoid Diet Soda
Another thing you should avoid is diet drinks. Diet sodas are getting a bad reputation. There have been a few studies that suggest they cause people to gain weight, especially around the stomach area. Another study showed that soda may increase your odds of having a heart attack.
Did you know that right now Pepsi and Coca-Cola are changing the ingredients in their soda, so they do not have to post cancer warnings on their labels? The best way to avoid the effects of drinking diet sodas or other diet drinks is to replace them with plain water or carbonated water like Perrier.
Don’t Starve Yourself
Most health experts recommend that you do not cut your calorie intake too dramatically because if you deprive your body of the necessary calories it needs, your body will believe you’ve fallen victim to a famine. Then it will do its best to make sure you don’t lose any weight. Your metabolism will slow down, and it’s likely you’ll feel tired and sluggish.
In addition, the end result of eating too few calories is your body will consume your muscles before it will burn your fat. The body is programed to survive, and muscle tissue burns more calories than fat, so you’ll want to build muscle and lose fat to drop extra pounds efficiently.
If you’re confused about how many calories you should eat each day to lose weight safely, keep in mind that in general women should eat no fewer than 1,200 calories a day and men should eat no fewer than 1,400 calories every day. Because every one’s body is different, however, the best way to lose weight safely through calorie reduction is to talk with your doctor first.
The Best Way to Lose Weight and Keep It Off
Besides changing your eating habits permanently, another way to lose weight and keep it off effectively is to make sure you exercise regularly and watch fewer hours of television. According to the National Weight Control Registry, people who lose weight and keep it off do the following:
- They change their diet.
- They exercise regularly with walking reported to be the most common type of exercise
- They watch only a few hours of television each week.
Incorporating these lifestyle changes in your life will practically guarantee weight loss.
If you’re someone who can’t find the time to exercise, try getting up 30 minutes earlier each day and going for a walk around your neighborhood. If you’re watching too many hours of television, turn the TV off one hour earlier and go exercise.
Get motivated to exercise by writing down a schedule. If you put your exercise plans in writing, you’ll be more likely to follow through with your plans. Use visualization techniques to see and think yourself thin. Getting an exercise buddy will also help you get and stay motivated to exercise.