Weight Loss Diets: How to Lose Weight
The basic principle of weight loss is put yourself into negative energy balance. This can be achieved by reducing your energy intake (food intake), or by increasing your energy output (metabolism and physical activity), or ideally combining the two. Research shows that diet and physical activity combined is more effective in the long-term. Weight loss strategies should gradually reduce the body fat reserves but not at the expense of muscle mass. Rapid weight loss can reduce metabolism causing the weight to plateau. ‘Fad’ or ‘crash’ diets that claim rapid weight loss, with little effort, may help initially, but efficacy long-term is questionable. These diets do not teach individuals to make long-term lifestyle changes to improve their health risk.
Calorie-restriction strategies are one of the most common dietary methods. Daily calorie requirements for weight loss are calculated depending on a number of factors including, age, gender, weight loss goals, and activity levels. Individuals whose obesity places them at an increased risk for diabetes, heart disease, or other medical conditions may need to follow a stricter diet that will need to be monitored by a physician, or dietitian. Once an ideal body weight goal is achieved the calorie intake is then increased to a level that allows for weight maintenance. Physical activity can greatly enhance the efficiency of a diet. The ideal weight loss strategy should not be too low in calories (> 1200kcal women, >1500kcal men), provide a nutritionally balanced diet combined with daily physical activity.
Main points on how to lose weight
• Cut back on foods that are high in fats and sugars
• Reduce alcohol intake
• Keep a regular eating pattern to help regulate metabolism and appetite
• Don't skip breakfast
• Refrain from eating out of boredom
• Check portion sizes
• Cut back on fizzy and soft drinks
• Drinks adequate amounts of water each day
• Take 20-30 minutes of moderate intensity physical activity per day
• Get a good night’s sleep
• Eat a good variety of foods
• Include starchy carbohydrates at each mealtime
• Increase your fruit and vegetable intake
• Avoid crash or fad diets
There are no quick fixes to long-term weight management. Lifestyle changes that include both diet and physical activity are the most effective means of losing and maintaining a healthy weight for life.
Calorie-restriction strategies are one of the most common dietary methods. Daily calorie requirements for weight loss are calculated depending on a number of factors including, age, gender, weight loss goals, and activity levels. Individuals whose obesity places them at an increased risk for diabetes, heart disease, or other medical conditions may need to follow a stricter diet that will need to be monitored by a physician, or dietitian. Once an ideal body weight goal is achieved the calorie intake is then increased to a level that allows for weight maintenance. Physical activity can greatly enhance the efficiency of a diet. The ideal weight loss strategy should not be too low in calories (> 1200kcal women, >1500kcal men), provide a nutritionally balanced diet combined with daily physical activity.
Main points on how to lose weight
• Cut back on foods that are high in fats and sugars
• Reduce alcohol intake
• Keep a regular eating pattern to help regulate metabolism and appetite
• Don't skip breakfast
• Refrain from eating out of boredom
• Check portion sizes
• Cut back on fizzy and soft drinks
• Drinks adequate amounts of water each day
• Take 20-30 minutes of moderate intensity physical activity per day
• Get a good night’s sleep
• Eat a good variety of foods
• Include starchy carbohydrates at each mealtime
• Increase your fruit and vegetable intake
• Avoid crash or fad diets
There are no quick fixes to long-term weight management. Lifestyle changes that include both diet and physical activity are the most effective means of losing and maintaining a healthy weight for life.