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Choosing a diet that can change your life 6

Choosing a diet that can change your life 6

When it comes to losing weight, what are the most tips? There are magazines, books, and websites that all promise you that they have finally discovered the secret to losing weight; From diets that eliminate fat or carbohydrates, to diets that describe foods with health benefits or special supplements and supplements.

But in the midst of so much conflicting advice and multiple weight-loss options, how do you know which diet works best for you? Here are some suggestions for choosing a weight loss program that works for you.

Get your doctor involved in your weight-loss efforts

Before starting a weight-loss program, talk to your doctor. The doctor will review with you any medical problems you may have and the medications you are taking that may affect your weight, and provide guidance on the best program for you. You can also discuss how to exercise safely, especially if you have a problem or have pain performing normal daily tasks.

Talk to your doctor about weight-loss plans you may have tried before. Be honest with your doctor about the latest ephemeral diets you might be interested in trying. Your doctor may also be able to direct you to weight-loss support groups or refer you to a certified dietitian.

Think about your personal needs

There is no single weight-loss diet that helps everyone who tries it. But if you are thinking about your preferences, lifestyle and weight-loss goals, you should be able to find one diet or detail that suits your individual needs. Before starting another weight-loss program, consider these factors:

Your experience with past diets: Think about the diets you may have tried before. What did you like and didn't like about it? Are you able to follow a diet? What was right for you and what didn't work for you? How do you feel physically and emotionally on a diet?

Your preferences: Do you prefer dieting alone, or do you prefer support from a group? If you prefer group support, do you prefer online support or in-person meetings?

Your Budget: Some weight-loss programs require you to buy supplements or meals, visit weight-loss clinics, or attend support meetings. Does the cost of such software fit your budget?

Other considerations: Do you have a health condition, such as diabetes, cardiovascular disease or allergies? Do you have specific cultural or ethnic requirements or preferences when it comes to food? There are important factors that should help determine which diet to choose.

Find a safe and effective weight loss program

It is tempting to be fooled by these promises of rapid and dramatic weight loss, but a slow and steady progressive approach is easier to maintain and usually reduces weight faster in the long term. The typical recommendation is to lose 0.5 to 2 pounds (0.2 to 0.9 kilograms) of weight each week.

In some cases, faster weight loss can be safe if done the right way. Such as following an extremely low-calorie diet under medical supervision, or a brief start to a healthy diet that provides plenty of healthy and safe strategies right in the moment.

Weight-loss success takes a long-term commitment to making healthy changes in eating and exercise habits. Be sure to choose a healthy eating plan that you can live with. Find a plan that has the following features:

Flexibility: Look for a plan that doesn't ban specific foods or food groups, but rather includes a variety of foods from all major food groups. A healthy diet includes vegetables and fruits, whole grains, low-fat dairy products, lean protein sources, and nuts and seeds. The rule may be broken one or two times, and within reasonable limits. The diet plan should also feature foods that you can easily find at your local grocery store.

Balance: Your weight-loss plan should include the appropriate amounts of nutrients and calories depending on your condition. Diets that direct you to eat large amounts of certain foods, such as grapefruit or meat, that severely reduce calories, or that eliminate entire food groups, such as carbohydrates, may result in nutritional problems. Safe diets do not require many vitamins or supplements.

Cuteness: The diet should contain foods that you like and which you may enjoy eating for the rest of your life; And not for several weeks or months. If you don't like your diet, if it is overly restrictive or if it becomes boring, then you probably won't stick to it and so you won't lose weight in the long term.

Activity: Any program designed to lose weight should include physical activity. Exercising along with limiting calories helps in promoting your weight loss. Exercising also provides many health benefits, such as improving your mood, strengthening the cardiovascular system and reducing your risk of heart disease and type 2 diabetes. Exercise is an important factor in maintaining weight loss. It is more likely that people who maintain regular physical activity are the ones who succeed in maintaining their weight.

What are my options?

The weight-loss plans have reached an incredible amount that is beyond count. They all have similarities, but most of these plans can be grouped and categorized into a few major categories.

Balanced plan

Examples: The DASH Diet, LEARN Diet, Mayo Clinic Diet, Mediterranean Diet, TLC Diet, and Weight Watchers Diet

Is it flexible? Yeah. Calories are controlled but not restricted by food.

Is it nutritionally balanced? Yeah.

Does it include physical activity? Yeah.

Does it last for a long time? Yeah. The focus is on bringing about lasting change.

instant removal

Examples: cabbage soup, detox, grapefruit juice, and raw foods

Is it flexible? No. Focus is on a single food or group of foods; All other foods are limited ?.

Is it nutritionally balanced? No.

Does it include physical activity? No.

Does it last for a long time? No.

The glycemic index

Example: Sugar Busters

Is it flexible? No. Foods that quickly raise blood sugar levels, such as white bread and potatoes are limited.

Is it nutritionally balanced? Defects are possible in very strict plans.

Does it include physical activity? my choice.

Is it long lasting? Possible. But it can be difficult to stick to the diet over time.

High protein or low carbohydrates

Examples: The Atkins Diet, the Dukan Diet, and the Zone Diet

Is it flexible? No. Limited carbohydrates; But emphasis is placed on fats or proteins "or both".

Is it nutritionally balanced? Defects are possible in very strict plans.

Does it include physical activity? my choice.

Is it long lasting? Possible. But it can be difficult to stick to the diet over time.

low fat

Examples: The Ornish Diet, Pritikin Diet

Is it flexible? No. Total fat and saturated fat have limitations. And because even lean cuts of meat, chicken or fish contain some fat, very low-fat diets may ban these foods. Healthy oils, nuts and seeds may not be allowed.

Is it nutritionally balanced? Yeah.

Does it include physical activity? Yeah.

Is it long lasting? Possible. But it can be difficult to stick to the diet over time.


Is it flexible? No. Meat is not allowed, and some people place restrictions on fish and dairy products. There are no restrictions on non-animal food sources.

Is it nutritionally balanced? Depending on the types of foods you choose, there are potential drawbacks to a vegetarian diet.

Does it include physical activity? my choice.

Is it long lasting? Yeah. However, some people may find it difficult to stop eating meat.

Meal substitute

Examples: The Jenny Craig Diet, HMR Diet, Medifast Diet, Nutrisystem Diet and Slim-Fast Diet

Is it flexible? No. Replacement products replace one or two meals per day.

Is it nutritionally balanced? Possible. Balance is possible if you are to make healthy meal choices.

Does it include physical activity? my choice.

Is it long lasting? The cost of the products varies; Some of them can be expensive.

Very low in calories

Is it flexible? No. Calories are strictly limited, and potential calories are 200-800 calories per day.

Is it nutritionally balanced? No.

Does it include physical activity? No.

Is it long lasting? No. The diet is only intended for short-term use and under medical supervision.

DASH = diet to stop high blood pressure; HMR = Health Resource Management; LEARN = Lifestyle, Exercise, Behaviors and Relationships, and Nutrition; TLC = therapeutic lifestyle changes.

The secret of success in losing weight

Unfortunately, it is difficult to stick to most weight-loss diets long enough to reach your target weight. Some of them may be unhealthy.

Diets that make you feel deprived or hungry may create irresistible desires. Or worse, it may leave you feeling hopeless. And because most weight-loss diets do not encourage lasting healthy lifestyle changes, the pounds you lost often return quickly once you stop following the diet.

Successful weight loss requires permanent changes to your eating habits and physical activity. This means you need to find a weight-loss approach that you can accept for life.

Until then, you likely should always stick to monitoring your weight. But combining a healthy diet with more physical activity is the best way to lose weight and keep it off for a long time.


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الإعلانات تساعدنا في تمويل موقعنا، فالمرجو تعطيل مانع الإعلانات وساعدنا في تقديم محتوى حصري لك. شكرًا لك على الدعم -Ayman Abdelrahman