Gimmick diets tend to have lots of extremely restrictive or complex guidelines, which give the impression that they carry scientific heft, if, in reality, the reason they often work (at least in the short term) is that they simply eradicate entire food groups, so that you automatically cut out calories. Furthermore, the rules are almost always hard to adhere to and, when you stop, you regain the lost fat.
Rather than rely on such devices, here we present eighteen evidence-based keys for effective weight management. You don’t have to adhere to all of them, but the more of these people you incorporate into your lifestyle, the more likely you will be successful on losing weight and-more important-keeping the off long term. Consider putting a new step or two once a week or so, but keep in mind that only a few these suggestions work for every person. That is, you should pick and choose people who feel right for you to customize your own weight-control plan. Note also that this is not a diet per se and that there are absolutely no forbidden foods.
That means a diet that’s rich in vegetables, many fruits, whole grains, and legumes and low in refined grains, sugary foods, and saturated along with trans fats. You can include sea food, poultry, and other lean meats, in addition to dairy foods (low-fat or perhaps non-fat sources are far better save calories). Aim for 20 to 35 grams of fiber a day from plant foods, since fiber will help fill you up and slows absorption of carbohydrates. A good graphic aid to use is the USDA’s MyPlate, which recommends completing half your plate with vegetables and fruit. Grains (preferably whole grains) and protein foods should each take up about a 1 / 4 of the plate. For more specifics, see 14 Keys into a Healthy Diet.
You can eat all the broccoli and spinach you want, however for higher-calorie foods, portion manage is the key. Check serving sizes on food labels-some somewhat small packages contain one or more serving, so you have to twice or triple the calories, body fat, and sugar if you plan to eat the whole thing. Popular ‘100-calorie’ meal packages do the portion handling for you (though they would not help much if you try to eat several packages at once).
This involves increasing your awareness about when and how much to eat using internal (rather than visual or other external) cues to guide you. Eating mindfully means giving full awareness of what you eat, savoring each one bite, acknowledging what you just like and don’t like, and never eating when distracted (such as while watching TV, working away at the computer, or driving). This approach will help you eat less all round, while you enjoy your food more. Research suggests that the more aware you are, the less likely you are to overeat in response to additional cues, such as food advertising, 24/7 food availability, in addition to super-sized portions.