The latest best-selling diet book or celebrity weight loss success story would have you believe that there is one tried-and-true method for weight loss. However, in "Many Paths to Successful Weight Loss," the Harvard School of Public Health presents results from studies showing that several lifestyle changes can result in successful weight loss. The key to losing the weight and keeping it off concerns finding modifications you can fit into your long-term eating and exercising routine.
Low Fat Diet
Some low fat food plans, such as the Ornish and the McDougall diets, restrict overall fat intake. Other low fat diets, such as the healthy eating plan espoused by Dr. Oz, recommend eliminating trans fats and saturated fats, and emphasizing healthy fats such as monounsaturated fat and polyunsaturated fats. Replace fatty foods with fresh fruit, vegetables, whole grains and legumes. A moderately strict low fat diet limits dieters to 30 percent of daily calories from fat, with 10 percent or less from saturated fat.
Low Carb Diet
Low carbohydrate diets such as the Atkins, South Beach and Zone have received a lot of press for their tight restrictions on grains and other carbohydrates, and their looser approach to sources of protein. For the first couple weeks, they limit dieters to under 20 grams of carbohydrates per day and gradually increase intake to 120 grams per day.
Mediterranean Diet
One of the more flexible weight loss plans that has gained popularity is the Mediterranean Diet. In this model, people shift the emphasis of their meal toward fresh produce. In addition, they replace meat with fish or poultry, preparing it lightly with olive oil rather than saturated fat or breading. Whole grains, a glass of red wine, nuts and seeds round out this plan, which typically allows 1,500 calories per day for women and 1,800 calories per day for men.
Raw Food Diet
In his Raw Food Challenge, Dr. Oz recommends people slowly replace processed and cooked foods with simple, raw foods. Fruits and vegetables form the core of this weight loss plan, but a diverse raw food diet also features sprouted nuts, sprouted beans and dried fruit.
Exercise
Not every weight loss program centers around limiting calorie intake. Implementing a regular exercise routine can burn fat, build cardiovascular fitness, strengthen muscles and tone your body. If you maintain your similar calorie intake but add one hour of daily cardiovascular exercise, such as speed-walking or jogging, you can burn around 500 calories per day, resulting in a loss of a pound or more of fat per week. The American Heart Association recommends a minimum of 75 minutes of high-intensity exercise, or 150 minutes of moderate-intensity exercise, per week, complemented by two or three sessions of strengthening, stretching and toning.
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