Magazines, the Internet, bookstores and TV ads are full of information on losing weight. There are low-carb diets, low-fat diets, low-calorie diets and programs that restrict or promote certain foods to help you burn off fat. While there is no one-size-fits-all plan when it comes to weight loss, there are some general guidelines to follow to lose the weight and keep it off.
Weight Loss
There is no magic plan or special foods that will help you lose weight and keep it off. While fad diets may lead to some initial weight loss, if the plan is too restrictive it may be too hard to stay on it long enough to reach your target weight. If you abandon the plan and go back to your old ways of eating, you may put the weight back on. Long-term successful weight management requires balancing your calorie intake, while eating a healthy diet with a variety of foods for the rest of your life, versus dieting. A well-balanced food plan focuses on the right kinds of carbohydrates, limiting fat intake and eating just the right number of calories. In addition, those who are most successful at long-term weight management, exercise regularly to help burn calories off.
Low-Fat Diet
Of all the nutrients, fat has the most calories, and too much may make you gain weight. Proteins and carbohydrates have 4 calories per 1 g and fat has 9 calories per 1 g. Eating too much of the wrong types of fat also raises the risk of heart disease. While it is important to restrict fat intake to help prevent and manage heart disease and weight, make sure you do not cut out fat altogether, because your body needs some fat to function properly. A general guideline is that fat intake should be between 20 to 35 percent of your total daily calories. Only 1 percent or less of that should come from trans fats and only 7 percent or less should be in the form of saturated fat. Most of your fat intake should be from unsaturated fats, which help to improve cholesterol levels. When it comes to dieting, just because a product is labeled fat-free, does not mean it is calorie-free and it is the number of calories you consume that matters. You can gain weight on fat-free foods if those foods are loaded with sugar and are high in calories.
Low-Carb Diets
Low-carbohydrate diets can be healthy and lead to weight loss if you choose the right carbohydrates. If a low-carb diet focuses on eating fatty meats, then you may be putting yourself at risk for heart disease. In addition, refined carbs, such as white bread, white pasta, white rice and baked goods, are digested quickly by the body, which can cause fluctuations in blood sugar levels and cravings for sugar. A low-carb diet that focuses on fruits, vegetables and whole grains provides you with nutrients and fiber. Because fiber is digested slowly it can help to cub hunger, which in turn may reduce the number of calories you eat, which can lead to weight loss. In addition, you can follow a well-balanced low-carb diet for life, so you can keep the weight off. Low-carb diets that are too restrictive are no better at helping you lose weight than low-fat diets, because you're more likely to abandon a diet that makes you feel deprived.
Low-Calorie Diets
While calories are the key when it comes to weight loss, it is essential that you do not cut out too many, as restrictive diets can hinder weight loss and rob your body of the nutrients it needs. Your body needs a certain number of calories to support basic functions, such as breathing, circulation, digestion and muscle contraction. If you set your calorie intake too low, your metabolism will slow to help conserve energy, advises MayoClinic.com.
To calculate your daily caloric needs women should use the following formula: 655 plus (4.35 x weight in pounds) plus (4.7 x height in inches) minus ( 4.7 x age in years).
For men the formula is: 66 plus (6.23 x weight in pounds) plus (12.7 x height in inches) minus (6.8 x age in years).
If you are sedentary, multiply the answer by 1.2; if moderately active multiply by 1.55 and if you are very active multiply by 1.9. You may need to adjust your caloric intake slightly if you do not lose weight or you may need to increase the intensity or amount of exercise you do.
References
- Office of the Surgeon General; Overweight and Obesity: What You Can Do; January 2007
- Cleveland Clinic; Reducing Fat Intake; January 2009
- Harvard Medical School; Low-Carb or Low-Fat Diet? The Harvard Health Letter Investigates the Debate; July 2004
- MayoClinic.com; Metabolism and Weight Loss: How You Burn Calories; October 2009
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