What's involved? Does the plan provide guidance that you can adapt to your situation? Does it require buying special meals or supplements? Does it offer online or in-person support? Does it teach you how to make positive, healthy changes in your life to help keep up your weight loss?.Just because a diet is popular or your friends are doing it doesn't mean it's right for you. Diet is meant only for short-term use with medical supervision.īefore you dive into a weight-loss plan, take time to learn as much about it as you can.

Calories are severely limited, often to 800 or fewer calories a day. Cost of products varies some can be very expensive. Balance is possible if you make healthy meal choices. Replacement products take the place of 1 or 2 meals a day. Meal replacement (Jenny Craig, HMR, Medifast, Nutrisystem, SlimFast) Total fat is limited most animal products are off-limits. Carbs are limited fats or proteins or both are stressed. But the diet may be hard to stick to over time. Emphasis is on making permanent lifestyle changes.ĭeficiencies are possible on very restrictive plans. And exercise is an important factor in maintaining weight loss.ĭASH = Dietary Approaches to Stop Hypertension, HMR = Health Management Resources.īalanced (DASH, Mayo Clinic, Mediterranean, WeightWatchers) Exercise also offers many health benefits, including countering the muscle mass loss that occurs with weight loss. Exercise plus fewer calories can help give your weight loss a boost. Your plan should include physical activity. If you don't like the food on the plan, if the plan is too restrictive or if it becomes boring, you probably won't stick to it. A plan should include foods you like and that you would enjoy eating for life. Safe and healthy diets don't need large amounts of vitamins or supplements.

Eating large amounts of some foods, severely cutting calories or removing entire food groups can cause nutritional problems. Your plan should include the right amount of nutrients and calories. The calories in those items don't provide enough nutrients. But limit alcohol, sugary drinks and high-sugar sweets. The plan should include foods you can find in your local grocery store and that you enjoy eating. It includes vegetables and fruits, whole grains, low-fat dairy products, lean protein sources, and nuts and seeds.Ī flexible plan allows a treat now and then if you like. A flexible plan uses a variety of foods from all the major food groups. Behavior change is vital, and could have the greatest impact on your long-term weight-loss efforts.īe sure to pick a plan you can live with.

Successful weight loss requires a long-term commitment to making healthy lifestyle changes in eating, exercise and behavior.

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