There are all kinds of reasons to get rid of extra pounds. They raise health risks and can interfere with your emotional well-being, too. Losing weight can:
You do not need to lose a lot of weight to get a lot of benefits. You can expect improvements in health with a loss of 5 to 10% of your total body weight, or 10 to 20 lb. if you weigh 200 lb.
If you are among the millions of Americans who want to lose weight, you need accurate information to learn about your options. Different strategies can work better for different people, so it is vital that you consider your individual preferences and situation as you narrow your options. The main choices are:
The way to lose weight is to shift your calorie balance. The calories
you take in through food and beverages need to be fewer than the calories you expend from daily living and exercise.
Bottom Line — That is, you need to burn more than you eat.
You can shift the calorie balance by making small changes to your regular diet
This can be the best choice for you if you love the foods you already eat, and do not want to change your habits much. Each little change saves calories
, and those saved calories add up. For example…
These changes take little effort, since you are still eating your typical foods. You can shop the same aisles of the supermarket, cook the same recipes you always do, and order your usual choices at restaurants.
Changing what you eat is the biggest factor in weight loss for most people. There are many different diets you can choose from, and many of them have a seemingly different focus, such as nixing carbs or adding protein it all weight-loss diets that work have something in common: they reduce calories
In some way.
The number of diets to choose from can be nearly overwhelming, but you can work towards selecting the right one for you by considering certain factors. You might try asking yourself, and/or a healthcare provider, these questions as you sift through your choices.
per gram. The Department of Agriculture (USDA) has found that these carbohydrates contribute about 50% of calories to the average American diet
. Furthermore, carbohydrates serve very little purpose besides providing energy, or calories. So, cutting out some carbs can help you cut calories and lose weight.
Most low-carbohydrate diets limit or exclude high-carbohydrate foods, such as some or all of the following:
Your reduced-carb diet is likely to include:
These diets can help you lose weight and improve health factors, such as:
It is important to choose healthy fats, such as olive oil and avocados, instead of butter, shortening, and lard. Saturated fats, such as those in fatty meats and poultry skin, can raise your levels of small dense LDL particles, which are related to heart disease.
The Whole30 program is essentially an elimination diet that removes certain foods from your diet for 30 days. During the 30 days, you avoid sugar, alcohol, legumes, grains, dairy, and other foods which are considered inflammatory in order to “reset” your body.
So what are inflammatory foods?
Inflammatory foods are those which trigger an immune response within your body. When your body doesn’t recognize or know how to process a food, it sees it as a “harmful substance” that must be eliminated. So to protect itself, your body switches on its immune system in order to fight the invader. But if the “invader” is actually a food you continuously eat, your body can enter into a state of chronic inflammation, which can lead to all kinds of other health issues (Links to an external site.).
But not all foods that are considered inflammatory are “unhealthy” to all people. This is why some people can thrive on a high carbohydrate diet while others can’t. So there’s no one-size-fits-all diet. However, since the Whole30 diet is an elimination diet, it can give you some insight into which foods may be causing negative responses within your unique body.
Yes: Eat Real Food
Eat meat, seafood, and eggs; vegetables and fruit; natural fats; and herbs, spices, and seasonings. Eat foods with a simple or recognizable list of ingredients, or no ingredients at all because they’re whole and unprocessed.
A paleo diet is based on a caveman’s way of eating. It includes foods that people ate in the Stone Age, with meat, poultry, and fish making up the majority of the diet. You can also have eggs, vegetables, fruit, nuts, seeds, and oils. The diet excludes grains, dairy products, added sugars, added salt, legumes (beans, peas, lentils, and soy products), and processed foods.
How healthy is a paleo diet? The theory behind the diet is that cavemen did not suffer from chronic diseases, so eating the way they did can help you prevent these conditions. The diet can help you lose weight since it excludes so many foods, but it can cause nutrient deficiencies. It is hard to follow long-term, and it excludes certain foods, such as whole grains and legumes, that are linked to lower risk for many diseases.
Intermittent fasting is the process of cycling in and out of periods of eating and not eating. Although people do experience weight loss with intermittent fasting, it is less of a diet plan and more of a lifestyle choice to reap some incredible health benefits.
There are different intermittent fasting methods. These are:
A vegetarian diet
excludes meat, poultry, and fish, a vegan or strict plant-based diet also excludes dairy products and eggs. The diet has some potential benefits.
Still, a plant-based diet is not automatically healthy or good for weight loss
. For the most benefits, remember that: