Discover the most successful weight loss strategies recommended by experts. From calorie restriction to balanced diets, find out the best approach to achieving sustainable weight loss.
Many individuals struggle with weight loss, battling their scales year after year, but without success.
When it comes to shedding pounds, is it better to focus on dieting or exercise? According to multiple experts, a healthy and sustainable weight loss plan should incorporate both elements.
For those seeking rapid weight loss, the ultimate solution lies in consuming fewer calories. Exercise serves as a supplementary tool; however, if not managed properly, it may not lead to desired weight loss results.
For instance, an hour of jogging burns approximately 600 calories, equivalent to a single serving of french fries. This efficiency highlights the importance of controlling calorie intake to achieve significant weight loss.
One popular weight loss method is the “high-protein, low-calorie” approach. This diet emphasizes low carbohydrate and fat intake while increasing protein consumption. Known as the “high-protein diet,” it is suitable for most individuals seeking to lose weight. However, it is not recommended for those with impaired kidney function.
The advantage of this method lies in its ability to mobilize visceral fat more effectively due to increased protein intake. Additionally, adequate protein consumption helps prevent muscle loss during weight loss, as protein induces greater satiety, reducing the likelihood of hunger.
Balanced diets, on the other hand, offer the most effective weight loss approach. Many celebrities have endorsed extreme diet plans to achieve rapid results, but these methods often lead to nutritional deficiencies, decreased basal metabolic rate, muscle loss, and rebound weight gain.
The healthiest and most reliable way to shed the weight is to reduce calorie intake while maintaining a balanced diet and exercise routine. Dietary guidelines include avoiding high-sugar foods, minimizing oil and salt intake, consuming nuts in moderation, and stopping eating when feeling 70% full. Chewing food thoroughly and eating slowly are also recommended habits.
It’s essential to note that faster weight loss is not always better. According to the World Health Organization, individuals should aim for a weight loss rate of no more than 0.5-1 kg per week without professional guidance. Adopting healthy eating habits and incorporating regular exercise are key to achieving sustainable weight loss.
By following these recommendations, individuals can achieve their weight loss goals healthily and effectively.
References:
- Calorie Restriction for Weight Loss: According to the National Institute on Aging, calorie restriction means reducing average daily caloric intake without malnutrition or deprivation of essential nutrients1. A study led by Yale researchers confirmed the health benefits of moderate calorie restrictions in humans2.
- Exercise for Weight Loss: The Centers for Disease Control and Prevention (CDC) states that keeping active can help people stay at a healthy weight or lose weight3. A study by MIT and Harvard Medical School researchers expanded understanding of how exercise affects the body, including its role in weight loss4.
- High-Protein Diet for Weight Loss: Harvard Health mentions that a high-protein diet could lead to weight loss and prevent weight regain after weight loss5. Another article from Harvard T.H. Chan School of Public Health states that eating higher amounts of protein seems to help dieters preserve lean muscle during weight loss6.
- Balanced Diets for Weight Loss: The Harvard T.H. Chan School of Public Health emphasizes the importance of a balanced diet for weight loss78. They recommend making most of your meal vegetables and fruits, going for whole grains, and choosing healthy proteins.
- World Health Organization’s Weight Loss Recommendation: The National Institutes of Health (NIH) suggests that people with obesity who reduced their weight by 5% had improvements in metabolic function in many tissues, including fat, liver, and muscle. Further weight loss of 10 to 15% resulted in some additional improvements9.
Disclaimer:
The information in this article is for general information sharing purposes only. It is not a substitute for personalized medical or dietary advice. For personal health concerns and dietary needs, consult a qualified health care provider or dietitian.