With the multitude of diets available, it should be easy to find one that works. Unfortunately, the statistics for long-term weight loss are not positive. While any diet that causes you to eat fewer calories than you burn will lead to weight loss, keeping the weight off is another matter. According to the National Institute of Health, approximately two-thirds of Americans are either overweight or obese. Finding a diet that really works is an important step in stopping the cycle of obesity.
Calories Count
The Harris Benedict equation is a formula that helps you determine how many calories your body burns each day. Use this formula to plan your diet. Use a Harris Benedict equation calculator (see Resources) to determine your calorie needs and then adjust your diet so that you eat between 250 and 300 calories less than your body requires.
Exercise is Important
There are several benefits to exercise. Exercise burns calories, which will speed up weight loss and strengthen and firm the body. One pound of muscle takes up much less space than a pound of fat, so even losing a little weight, combined with gaining muscle, can dramatically change the look of your body. Include cardiovascular exercise, strength training and flexibility work in your program for the best results. The National Weight Control Registry reports that 90 percent of its members, adults who have successfully maintained their weight loss, exercise for an average of one hour every day. While this may seem excessive, many of these members list walking as their main form of exercise.
Enjoy the Food
With the variety of diets available, there is no reason to choose one that doesn't offer food that you enjoy. If you aren't much of a cook, a diet that relies on microwave meals may work best. If you love cooking, a diet that allows you to eat whatever you want, as long as you count calories may be a better fit.
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