Chloe Pearson <firstname.lastname@example.org> shared that fad diets won’t help you take control of your weight. Studies suggest that most people who lose weight by resorting to drastic no-carb, no-fat, eat-only-celery-for-a-week diet trends only see a temporary drop in the numbers on the scale. If you really want to beat obesity, you’ll have to do it the old-fashioned way by eating the right foods, staying in motion and being consistent.
For many, the biggest obstacle is simply finding a sustainable exercise and nutrition routine. The best way to accomplish this is to make small changes one at a time. For instance, you might swap your high-carb, sugar-laden breakfast cereal for a small meal of protein-rich eggs and Greek yogurt. Stop purchasing high-calorie snack foods and opt for healthy alternatives, such as baby carrots or cherry tomatoes, instead of salty popcorn when watching television. ChooseMyPlate.gov offers a number of healthy swaps for common snack foods in this online chart. You can also look into enhancing your diet with high-quality nutritional supplements that promote metabolism and weight loss.
Avoid diving head first into a hard-core strength or cardiovascular training regimen as this can damage your muscles and soft tissues, which will make it more difficult – and more painful – to exercise. There are numerous apps, such as the 30-Day Fitness Challenge by Leap Fitness Group, that can help you create a sustainable exercise regimen that’s right for your activity level and individual needs.
By starting slowly, you give yourself the opportunity to make diet and exercise a habit instead of an obligation. And in case you’re wondering, the old 21-day-rule for creating new habits doesn’t hold up – science suggests it actually takes closer to 66 days for an action to become second nature.
Healthy weight loss
Contrary to popular belief, healthy weight loss does not mean dropping 10 pounds in a week. According to the Centers for Disease Control, most healthy adults should strive for a weight loss of no more than 2 pounds per week. The CDC further points out that getting started on your weight loss journey means making a commitment to living a healthier lifestyle. You will also need to be realistic about where you want to be in the near and distant future.
There are a number of ways you can keep track of yourself and set attainable goals. These include:
- Keep a food diary
- Make new small goals each day
- Stop comparing yourself to others
- Eat whole and unprocessed foods – those typically found in the perimeter of the grocery store
- Fill your plate with a variety of natural colors each day
- Talk to your doctor about reasons why you can’t lose weight
Remember, there could be underlying medical issues that make it difficult to impossible to lose weight. Until these issues are addressed, you face an uphill battle. Other issues you may encounter include not getting enough sleep and undiagnosed mental health concerns.
It is sometimes necessary to seek out medical intervention when lifestyle change is not enough to have a significant impact on your immediate health. Bariatric surgery is an option if your body mass index is greater than 30 and you have comorbidities, including diabetes or sleep apnea, that make rapid weight loss an urgent matter. Bariatric surgery can help you lose weight quickly – up to 30 percent of your starting body weight within three months. However, it is not without its risks, which include gallstones, blood clots and vomiting.
If you are overweight, there is never a bad time to make lifestyle changes that encourage lifelong positive and healthy habits. But fad diets are never the option. Unless your life is in immediate danger, the best way to lose weight – and keep it off – is by changing your relationship with food and giving your body the exercise it needs to stay strong and healthy.
Author: Chloe Pearson (ConsumerHealthLabs.com)