Keep in mind that, whichever dieting method you choose, dietary and medical specialists suggest that losing more than an average of one to two lbs. a week is not safe for your body. Also, some studies suggest that rapid loss increases the risk of gaining weight back. In order to lose one to two pounds per week, average adults need to cut 500 to 1,000 calories per day from their diet. [1] X Research source Low or No Carb Diets: These diets utilize a method of eliminating carbohydrates from your diet and replacing the nutritional value of those carbohydrates with protein-rich foods. These diets, while helpful with losing weight, can lead to nutritional deficiencies, as carbohydrates are a natural part of human health requirements. [2] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Low-Fat Diets: These diets are designed to cut the overall intake of fats from your diet, thus eliminating excess calories that can lead to weight gain. Also, decreasing fat intake lowers the risk of high blood pressure and heart disease. [3] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Low-Calorie Diets: These diets control the overall intake of calories, found in all types of food, to help produce a reduction in the overall body mass of an individual. These types of diets can often lead to fatigue, as an individual’s overall caloric intake and, thus, energy is reduced. [4] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source
Doctors recommend that adult males drink at least 3 liters (0. 79 US gal) of water a day and adult females drink 2. 2 liters (0. 6 US gal) of water of day. [6] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Vitamins are essential as many people who start diet plans tend to cut out foods their bodies are used to eating, thus creating deficiencies.
Start off the day with a 500 to 600 calorie meal. A very healthy and filling meal at that falls in line with this calorie intake would include a banana, a bowl of oatmeal, whole-grain toast with one to two tablespoons of peanut butter. This will provide you with a mix of carbohydrates and protein. Carbohydrates give you quick energy and protein will provide energy throughout the day. [8] X Research source [9] X Research source
For lunch, eat 300 to 400 calories. Salad, yogurt, salmon, chicken (not fried, but grilled), fruit, cottage cheese, steamed vegetables, or soup are all good choices. [10] X Research source [11] X Research source Avoid foods that are heavy in saturated fat or high in calories. This would include fried foods, heavy sauces, and creams,
You should eat a dinner that falls somewhere around 400 to 600 calories. Roasted chicken with whole wheat pasta, mahi-mahi tacos, beef stir fry with broccoli and shiitake mushrooms, or pork medallions with pomegranate sauce are all tasty choices that provide the necessary nutrition while still falling in this calorie range. [12] X Research source Jillian Michaels, The Master Your Metabolism Cookbook (New York: HarperCollins, 2005)
As an alternative, try snacking on a handful of almonds, carrot sticks and hummus, calorie-limited snack packs, or yogurt. [14] X Research source It is critical to point out here that diet sodas have never been proven as effective as weight loss tools. Actually, the sweetness of the diet soda tricks your body into thinking it is getting high-calorie input, without providing any actual calories. Because of this, drinking diet soda is likely to increase hunger as well as the desire for sweet, high-calorie foods. [15] X Research source
Setting goals that are too steep can create a negative environment and cause you to give up. Try setting smaller goals, week-by-week, instead of big goals that seem unobtainable.
Be aware that injuries while working out essentially put your weight loss plans on hold. A pulled muscle or torn tendon will stop you from working out for weeks or months at a time and you will gain all the weight you lost right back. [18] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source
In addition to running, jogging, swimming or walking, simple exercises like arm circles, up down planks, squats, leg lifts,plie squat rises,bench dips, kicks, duck walks, lunges, and other exercises can all be useful techniques to help you lose weight.
Results can take time. Stick to it and remember that all things worth having may take a while. It will be challenging but worth it.
The pros include: You can lose weight very quickly[25] X Trustworthy Source University of Rochester Medical Center Leading academic medical center in the U. S. focused on clinical care and research Go to source It provides weight loss solutions when other solutions don’t work[26] X Trustworthy Source University of Rochester Medical Center Leading academic medical center in the U. S. focused on clinical care and research Go to source It limits your appetite when you are lacking self-control[27] X Trustworthy Source University of Rochester Medical Center Leading academic medical center in the U. S. focused on clinical care and research Go to source It requires little to no physical effort[28] X Trustworthy Source University of Rochester Medical Center Leading academic medical center in the U. S. focused on clinical care and research Go to source The cons are: The surgery is dangerous, expensive, and may not be covered by your insurance[29] X Research source You can rupture your stomach if you eat too much Your stomach can stretch out over time, meaning the surgery is not permanent It does not solve the underlying issues of weight gain[30] X Research source It can lead to severe dietary deficiencies
Also, some people who would be prime candidates for gastric bypass surgery are actually too large to undergo the procedure. This is an equally important reason to visit your doctor and discuss the realities of surgery as a solution to your weight problem. [33] X Research source
If you are undergoing this procedure ostensibly to improve your appearance, be aware that other surgeries are often required to remove excess skin and to reshape the affected area so that it will be pleasing to the eye. [38] X Research source
