Weight Loss and Diet:

According to the results of the 2017–2018 National Health and Nutrition Examination Survey, around 73 percent of American adults are overweight or obese. Overweight people are more likely to get heart disease, diabetes, and some types of cancer. Personal problems can cause you to eat more and exercise less, leading to weight gain. “Anything that produces stress can contribute to weight gain,” says Dr. Walter Willett of the Harvard T.H. Chan School of Public Health. “Family discord, work circumstances, economic troubles, the recent death of loved ones, and anything else that causes stress can contribute to weight gain.”

Limit harmful carbs and excess calories in your diet. Reducing carbs, particularly sugar and processed starches, causes the body to burn more fat for energy, according to research. A few little dietary adjustments can help you reduce your carb intake. To begin, examine the beverages you consume, such as juices, sodas, and other sweetened beverages, as well as how much of each you consume.

Dr. Willett states, “Many unhealthy simple carbs are liquids, which are often rich in calories.” “We typically don’t notice those calories when compared to food, making it simple to overeat. Simply eliminating sugary beverages from your diet will help you lose weight quickly.”

Focus on not overeating during meals when it comes to calories. This can be accomplished by keeping track of portion sizes and eating patterns. Consider the following scenario:

Change your table settings. For breakfast, use a smaller dish or cup, as well as a smaller dinner plate.

Use measuring cups instead of spoons. Measure out servings of your favorite foods.

If you’re watching TV, don’t eat. You will overeat as a result of the distraction.

Ways to Reduce Weight:

A healthy weight is a crucial component of overall health. In order to maintain a healthy weight or lose weight, you must pay attention to how much you eat and what you eat. The other major player is exercise.

Low-fat diets were once regarded to be the most effective method to lose weight. Low-fat diets frequently fail, according to a growing body of evidence, in part because fat is routinely replaced with easily digestible carbs.

Hundreds of diets have been developed, many of which promise rapid and long-term weight loss. Do you recall the cabbage soup diet? What about the grapefruit diet? The Hollywood 48-Hour Miracle Diet, the caveman diet, the Subway diet, the apple cider vinegar diet, and a slew of other celebrity diets come to mind (Anton et al., 2017).

The truth is that practically any diet will help you consume fewer calories. Diets accomplish this in two ways:

Influencing your behavior and how you think or feel about food by convincing you to eat particular “good” foods and/or avoid “bad” ones.

The optimal diet for weight loss is one that benefits all parts of your body, not just your waistline, from your head to your toes. It’s also something you’ll be able to live with for a long time. In other words, a diet that includes a variety of tasty and healthful options excludes only a few things and does not necessitate a large and costly list of groceries or supplements.

A Mediterranean-style diet is one such diet that fits the bill. A typical diet of this type and there are many variations include:

Whole-grain bread and cereals, many servings of fruits and veggies per day

Nuts, seeds, and olive oil provide healthful fats.

Chicken, fish, and beans are all good sources of lean protein.

Only a small bit of red meat.

With meals, drink wine in moderation.

Reference:

https://www.health.harvard.edu/topics/diet-and-weight-loss

Anton, S. D., Hida, A., Heekin, K., Sowalsky, K., Karabetian, C., Mutchie, H., … & Barnett, T. E. (2017). Effects of popular diets without specific calorie targets on weight loss outcomes: a systematic review of findings from clinical trials. Nutrients, 9(8), 822.

https://fitfoundme.com/weight-loss-blogs-to-watch/

https://www.health.harvard.edu/staying-healthy/the-weighty-issue-of-weight-loss