If you're considering weight loss, you're in good company. Two-thirds of American women and a third of American men are trying to slim down. Plenty of help is available from the $40 billion U.S. diet industry, but the fact is that more than 90 percent of dieters gain back all the weight they lose within one year. Learn to spot the warning signs of a bad diet.
Offers a Quick Fix
Most dieters want to lose weight fast, but a promise of rapid weight loss is one sign of a diet to avoid. The Martha's Vineyard Diet is one such program. It claims that you can lose 21 pounds in 21 days. Experts at the Mayo Clinic recommend slow and steady weight loss of 1 to 2 pounds per week as a safe and realistic pace that you're more likely to maintain in the long run.
Sells a Product
Diet hawkers are happy to sell plenty of ineffective products to earn their billions. Books, pills, supplements and packaged foods come with convincing claims of how you'll finally achieve your perfect weight. You don't need to spend any money to lose weight, however. To lose weight successfully, nutrition and health experts recommend making permanent changes in your eating habits that focus on good nutrition and foods from your grocery store.
Recommends Restricted Food Choices
Some fad diets restrict variety, advising you to eat just one food or one type of food most of the time. The Cookie Diet, the cabbage soup diet and the Master Cleanse---which restricts dieters to a concoction of maple syrup and lemon juice---are examples. A healthy diet for weight loss includes unsaturated fats, fruits and vegetables, limited sugar-containing drinks, whole grains and regular exercise, according to the Harvard School of Public Health and New England Coalition for Health Promotion and Disease Prevention.
Lacks Exercise Recommendations
Avoid a diet plan if it doesn't include a recommendation to exercise regularly. Exercise is the number one factor in the ability to maintain weight loss. Harvard experts recommend a minimum of 30 minutes of moderate to strenuous exercise such as brisk walking each day. They also advise that one hour per day of exercise is best for weight control.
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