You have probably heard the adage: If it sounds too good to be true, it probably is. This saying can be applied to almost every weight-loss trick floating around on the internet and on the front covers of popular magazines. These diet plans are often unhealthy, impractical and profoundly difficult to stick with. Those who participate may lose weight, but they will also experience headaches, hair loss and extreme discomfort. Not to mention any weight loss on these diet plans usually comes crawling back.
The hard truth first: Depending on your starting weight, safe weight loss starts around one-half to two pounds a week. Anything promising you will drop 10 pounds in 10 days could set you up for failure. In fact, you may lose 10 pounds, but because you did not develop healthy eating habits in those 10 days, you will most likely gain all the weight back.
- Whole grain products are fine to eat in moderation.
- You must burn more calories than you consume.
- Low-fat and fat-free foods are not guilt free. They often contain added flour, sugar and salt – packing on extra calories.
- Skipping meals can make you feel hungrier and lead to binge eating.
- Frozen vegetables are usually more affordable than fresh and contain the same vitamins and nutrients.
- Healthy weight loss takes time, but the results will last if you stick with healthy habits.
Losing weight starts with changing your diet. Did you know that on average, you must walk the length of a football field to burn off one M&M? This goes to show just how much diet comes before exercise. By decreasing your total calorie intake, you should see a decrease in the number on your scale over the course of a few weeks.
You do not have to go on a crazy diet to reach a healthy weight.
For results that will not vanish, follow these weight-loss guidelines:
- Track all the food you eat in a notebook or in an app on your smartphone.
- Use a food scale or measuring device instead of estimating your serving sizes.
- Plan your meals out a few days ahead of time.
- Use smaller plates and make half your plate fruits and vegetables for every meal.
- Focus on finding exercises you enjoy instead of working out to lose weight.
There are a lot of myths and diet plans out there claiming to help individuals get results. Unfortunately, there are no magical products or supplements that will help you attain long-term results.