Pursuing a healthy diet, rather than choosing a crash diet, is important to losing weight long-term, according to the American Heart Association. Some diets, such as the "Cabbage Soup Diet," may even undermine your health and cause nutrient deficiencies. Successful weight loss can occur by choosing a balanced diet and cutting back on calories and fat consumption.
How it Works
MedlinePlus recommends eating a diet that includes foods from all food groups. A healthy diet should include grains, vegetables, fruits, milk products, meat, beans and oils. The serving size of each food group will vary, based on your age, height and current weight. MayoClinic.com allows you to calculate your daily serving requirements and calorie needs using the Mayo Clinic Healthy Pyramid Tool.
Focus on energy density to feel fuller on a smaller amount of calories, advises MayoClinic.com. Choosing foods with lower calorie content and higher volume makes you feel more satisfied. Choose foods that are high in water content, such as carrots and grapefruit. High-fiber foods, like whole grains are another option.
Results
The quickest weight loss should occur is 1 to 2 lbs. weekly, according to MedlinePlus. Achieve this weight loss by cutting 3,500 to 7,000 calories each week. This is about 500 to 1,000 calories each day. When cutting calories, don't drop too low. MedlinePlus recommends consuming more than 1,200 calories daily for women and 1,500 calories for men. Exercise can also be used to create a calorie deficit. For example, you can burn 500 calories exercising and eat 500 fewer calories each day.
Considerations
Cut calories by avoiding foods high in fat and sugar. Reducing alcohol consumption can also cut extra calories. Depression and stress increase the likelihood of weight gain. If you struggle with these problems, talk with your doctor.
Misconceptions
Some people think that fad diets are an effective way to drop pounds quickly. Fad diets typically overemphasize the consumption of a particular food group and limit consumption of other foods. Some fad diets can limit nutrient consumption, which may take a toll on your health.
Warnings
Partner with your doctor to discuss weight loss. He can evaluate your current health and make recommendations for quick weight loss. If you struggle with obesity, your risk for certain health conditions, such as diabetes and heart disease, is higher. Losing weight under a doctor's supervision will assist in ruling out these conditions and dropping pounds safely.
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