With so many infomercials promising quick, effective weight loss with different diet and exercise programs, knowing the best way to lose weight can be confusing. While fad diets might seem the way to go, the most effective way to lose weight and keep it off is through a healthy, balanced diet; frequent aerobic exercise; and twice-weekly strength training sessions, as recommended by the Centers for Disease Control and Prevention.
The Facts
According to the CDC, 1 lb. of fat equals 3,500 calories, which means that you should reduce your daily intake by 500 calories a day to lose 1 lb. a week. A 5 to 10 percent reduction in overall body weight can improve blood pressure, blood cholesterol and blood sugar levels. A healthy diet can help you reach your weight-loss goals.
Types
A person eating a 2,000-calorie a day diet should eat at least 2 cups of fruit and 2 1/2 cups of vegetables each day, according to the U.S. Department of Agriculture. Vary the types of fruit and vegetables you consume each day and choose dark green, orange or starchy vegetables as well as legumes. Eat at least three 1-oz. equivalents of whole grains for energy and weight loss.
Benefits
Snacking on fruits or vegetables between meals helps prevent overeating at meal times. Fruits and vegetables are low in calories and packed with fiber and nutrients, meaning they keep you full longer. According to the American Council on Exercise, fruits and vegetables also help prevent diseases such as heart disease, type 2 diabetes, high blood pressure and certain cancers.
Considerations
Fad diets that promise quick, effective weight loss seem too good to be true, and most of these diets are. Diets that limit food choices or calories in a strict manner can help you lose weight fast, but can deprive you of essential nutrients, according to the Weight-control Information Network. A diet that restricts carbohydrates and emphasizes protein can cause you to eat too much fat and cholesterol and not enough fruits and vegetables. Fad diets can also make you feel tired, weak and nauseous.
Warning
Eating too few calories each day can cause malnourishment and other health problems. According to the Weight-control Information Network, a diet that provides less than 800 calories a day could cause potentially fatal heart rhythm abnormalities. If you think you need to restrict your calorie intake by more than 1,200 per day, see your doctor for advice and regular monitoring.
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