There is no "one size fits all" solution to permanent healthy weight loss, as our bodies respond differently to different foods. Finding the method of weight loss that's right for you will likely take time and require patience, commitment, and experimentation with different foods and diets. While some people respond well to counting calories or restrictive methods, others respond better to having more freedom in planning their weight-loss programs. Ultimately, a diet is only right for you if it's one you can stick with over time.
Four popular weight loss strategies include cutting calories, avoiding fried foods, and cutting back on refined carbs. However, weight loss isn't a linear event over time, and it's important to continue cutting calories to continue dropping weight each week. The trick for sustained weight loss is to replace foods that are packed with calories but don't make you feel full with foods that fill you up without being loaded with calories.
Weight loss is not about consuming too many calories, but about the body's accumulation of fat after consuming carbohydrates. The hormone insulin plays a role in this cycle, preventing fat cells from releasing fat for the body to burn as fuel and creating more fat cells for storing excess. To break this cycle, one should reduce carbs. Low-carb diets often advocate replacing carbs with protein and fat, but this may have negative long-term effects on health. To reduce saturated and trans fats, choose lean meats, fish, vegetarian sources of protein, low-fat dairy products, and leafy green and non-starchy vegetables.
Chopping fat is a common strategy, but not all fat is bad. Healthy fats can help control weight, manage moods, and fight fatigue. Unsaturated fats in avocados, nuts, seeds, soy milk, tofu, and fatty fish can help fill you up. Avoid swapping fat for empty calories of sugar and refined carbohydrates.
The Mediterranean diet emphasizes good fats and carbs, fresh fruits and vegetables, nuts, fish, and olive oil, with modest amounts of meat and cheese. Regular physical activity and sharing meals with others are also important components.
Control emotional eating by recognizing triggers for eating and finding healthier ways to calm yourself.
You must be logged in to post a comment.