Changing what you eat is the biggest factor in weight loss for most people. There are many different diets you can choose from, and many of them have a seemingly different focus, such as nixing carbs or adding protein, but all weight loss diets that work have something in common: they reduce calories in some way.
The number of diets to choose from can be nearly overwhelming, but you can work towards selecting the right one for you by considering certain factors. You might try asking yourself, and/or a healthcare provider, these questions as you sift through your choices.
Does it work? Do people who follow the diet lose weight?
Does it include foods you love? You are unlikely to be able to follow the diet long-term if you do not enjoy the foods on it. If you live for cheese and meat, for example, you may not be able to tolerate a plant-based diet for long.
Does it allow for special treats? Life happens. Does the diet allow you to work in holiday parties, restaurant meals, and the occasional craving?
Is it safe? "Safety first" applies here. Be sure the diet provides enough calories to keep you going; a minimum of 1,200 calories per day is a good rule of thumb. Another benchmark for safety is to lose no more than 2 lb. per week.
Is it nutritionally adequate? The diet should have a range of foods to provide the vitamins and minerals you need. Weight loss should not lead to malnutrition!
Is it healthy? Does the diet improve health markers, such as lowering blood pressure and blood sugar, and reduce risk for chronic diseases such as heart disease? If you do not want to dig into the scientific research on the diet you are looking at, you can take a look at the foods and nutrients on the diet to get a good idea of its healthiness. There are no tricks here – common sense dictates that you opt for more vegetables and fiber, and less sugar and processed foods, for starters.
These are some of the most popular and top-ranked diets and strategies you can follow.
You can shift the calorie balance by making small changes to your regular diet. This can be the best choice for you if you love the foods you already eat, and do not want to change your habits much. Each little change saves calories, and those saved calories add up. For example‚Ä¶
Have a cup of puffed cereal instead of a cup of granola, and save 300 calories.
Drink water instead of a 12-oz. soda, and save 250 calories.
Use 4 egg whites instead of 2 whole eggs, and save 80 calories.
Order half of a turkey and avocado BLT sandwich instead of a full one, and save 300 calories.
Serve 1/2 cup of rice and a side salad instead of 1 cup of rice, and save 150 calories.
Serve strawberries with 2 tablespoons of whipped topping instead of sugar, and save 70 calories.
These changes take little effort, since you are still eating your typical foods. You can shop the same aisles of the supermarket, cook the same recipes you always do, and order your usual choices at restaurants.
Best weight loss health coach app
You are putting in the work, so you deserve to maximize the benefits. A weight loss health coach app can help you do just that. A health coach app serves all the functions of a regular coach: informing, motivating, guiding, cheering, and organizing. The best weight loss health coach app:
Informs you about healthy ways to lose weight and incorporate healthy behaviors into your lifestyle.
Motivates you to keep setting and chasing new goals.
Guides you through your weight loss journey in your own way.
Cheers your successes, your efforts, and, should you fall short of your goals for a time, your renewed dedication.
Organizes by encouraging you to log your food, activity and weight, and storing that information.
Lark Health Coach serves all of those roles, and then some. Lark is available 24/7 to be your coach and friend. Your health coach automatically customizes your program for you.
Lark even learns your patterns and coaches around them. Do you prefer a gluten-free or dairy-free lifestyle? You'll get tips on healthy ways to get your nutrients without eating gluten or dairy products. Do you normally take an afternoon walk? Then do not be surprised if Lark gives you a gentle nudge if you forget to take it one day.
Lark helps you eat better, move more, stress less, and improve your overall wellness. Lark’s digital coach is available 24/7 on your smartphone to give you personalized tips, recommendations, and motivation to lose weight and prevent chronic conditions like diabetes.