Overweight and obesity rates are increasing in the United States. If you're trying to drop a few inches from around your waist, several specific weight loss programs can help you lose those extra pounds. Whatever diet you end up choosing, additional dieting strategies and tips can help you to achieve your dieting goals successfully.
Weight Loss Program: Jenny Craig Weight Loss Clinic
Successful weight loss programs don't depend just on strict eating plans. They also teach practical skills and modifications to everyday behavior. Jenny Craig's weight loss program does just that. Colorado State University reports that it is based around medically sound dieting guidelines and can help you successfully lose approximately 2 lbs. every week. Dieters can either prepare their own foods according to the program's specifications, or order pre-made meals.
Weight Loss Program: Weight Watchers
Weight Watcher's weight loss program offers slow, steady weight loss using nutritionally balanced advice that is focused around a healthy, sustainable lifestyle. Not only can followers expect to lose weight, but they can do so without categorizing certain foods as "good" or "bad," and without having to count calories. Regular group meetings or individual counseling sessions also help followers to lose weight and maintain their weight loss using traditional methods of weight control like exercise and behavioral changes.
Other Weight Loss Programs
When you are looking for a weight loss program, it's easy to fall for gimmicky promises. Whatever diet program you select, several characteristics can help you identify a healthy and successful program. MayoClinic.com recommends weight loss rates of no more than 2 lbs. a week. Additionally, the diet should offer a balanced nutritional plan that doesn't include drastic changes or cuts that isolate out entire food groups. It should also include whole grains, lean protein, fruits and vegetables. Your program should also include physical activity.
Diet Tip: Pour Out Sugary Drinks
Cutting out sugary beverages, such as juice or carbonated soda, is one of the best ways to help ensure weight loss because a single serving can net you a dozen grams of carbs and hundreds of calories. Meanwhile, you may not realize you're ingesting so many calories and carbs because you're drinking them rather than eating them, thus lulling yourself into a false sense of security. The Harvard School of Public Health reports that people who drink such sugary drinks are more likely to pack pounds of weight on. It recommends swapping out these beverages for low- to no-calorie drinks like water or tea.
Diet Tip: Start Exercising
Exercise is the absolute surest way to weight loss. Regular exercise burns calories, thus helping you to create the calorie deficit needed for successful weight loss and weight control. Work out every day and focus on aerobic exercises like biking, walking or swimming.
Diet Tip: Eat Slower
Your stomach doesn't communicate with your brain instantaneously, which can lead to overeating problems. In fact, it can take 20 minutes before your brain realizes that your stomach is full. To help prevent overeating and the associated weight gains, slow down your eating speed and wait 15 to 20 minutes between servings.
Diet Tip: Don't Skip Meals
Skipping breakfast, lunch or dinner may seem like an easy way to reduce your caloric intake drastically. Unfortunately, it's not as simple as that. Skipping meals puts your body's biological system into starvation mode and slows down your metabolism. This can hamper your long-term weight loss results.
References
- Colorado State University: Weight Loss Products and Programs
- MayoClinic.com: Choosing a Diet That's Right For You
- Harvard School of Public Health: Healthy Weight
- National Institute of Diabetes and Digestive and Kidney Diseases: Weight Loss for Life
- University of Arizona: 8 Tips for Healthy Weight-Loss (PDF)
- University of Arizona: Weight Loss Tips for Athletes (PDF)
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