Every New Year’s morning, people decide to manage their weight and get their bodies into shape. They plan their workouts, diets, buy exercise machines, but within a fortnight, they fail to continue their routine. The common mistake: drastically changing routine and introducing heavy exercise to the body.
One of the best ways to get the body
in shape and reach the weight goal is to change diet slowly and follow a few
strategies to keep the routine going.
There is an overwhelming number
of diets available on the internet, which attract people with their “before and
after” pictures of diet followers. However, not all are sustainable, suitable,
and effective. Some diets focus on reducing appetite to minimize food intake,
which in turn restricts the intake of calories, fat, and carbohydrates and some
offer benefits that go beyond weight loss. Here are some of the best diets and weight
loss management strategies:
Weight management strategies:
Before we dive into a weight loss
diet, one must know how to maintain the set routine. The lack of consistency is
the common denominator of failed weight-loss strategies.
Look beyond the scale
Instead of keeping a score of
weight and aiming for an ideal number, aim to lose clothing size or measure the
losses around your hip, arms, thighs, and waist. The stress put on reducing the
number on the scale can distract you from the goal. On the other hand, if you
must keep track of your weight, aim for around 1 - 2 pounds of weight loss per
week. The drastic weight loss of around 5 – 10% of the total body weight can negatively
affect the body and lead to chronic diseases. Moreover, such unrealistic goals
will not offer a sense of motivation after the first few days.
Track your intake
Writing down what and how much
you eat is an effective method for weight loss. It not only raises awareness about
your habits, but also helps you decide which kind of diet plan is right for
you. Every bit, every sip counts, and track your patterns and eating habits.
Furthermore, keep count of calories. Make sure to not go lower than 1.200
calories a day.
Best diet plans to help you
achieve your set goal:
Intermittent fasting
Intermittent fasting is about
keeping a cycle of periods of eating and fasting. There are multiple forms of
intermittent fasting. Some involve the 16/8 method and others involved the 5:2
method.
The 16/8 method requires you to
limit your calorie intake to 8 hours per day. The 5:2 method restricts daily intake
of calorie to 500 – 600 calories twice per week. Fasting restricts the time you
have to eat, which is the quickest way to reduce weight gain but you have to
compensate by eating healthy and the right amount of food. However, those who
are sensitive to drops in blood sugar levels such as people with diabetes, low
weight, or breastfeeding women should talk to their physicians before opting
for this diet.
Following plant-based diet
Adopting veganism can work
wonders for reducing weight as it restricts the intake of animal produces such as
meat, fish, and poultry. Moreover, plant-based diets offer flexibility and
variety in foods. Some believe in following a strict vegan diet that eliminates
all animal-derived products including gelatin, whey, dairy, casein. A plant-based
diet encourages eating vegetables, fruits, legumes, and whole grains that help
keep intake of proteins and carbohydrates in a moderate amount.
Low carb diet
Low carb diets are the most
popular diets for weight loss. These diets include the keto diet, Atkins diet,
high-and fat diet. Some of these diets help reduce carb intake more drastically
than others. Many studies suggest that low-carb diets can be more effective to lose
weight than low-fat diets.
According to Allied Market
Research, the global
weight loss and weight management diet market are expected to
reach $295.3 billion by 2027, growing at a CAGR of 7.0% from 2021 to 2027. The
rise in the obese population due to unhealthy lifestyles, favourable government
initiatives, and awareness campaigns, and a rise in disposable income drive the
market growth. These factors have gained people’s attention toward adopting a
strict diet plan and getting their bodies into shape. However, any drastic
changes must be under the supervision or as per instructions of a dietician.
Author Bio
Swamini Kulkarni
Swamini Kulkarni holds a bachelor’s degree in Instrumentation and Control Engineering from Pune University and works as a content writer at Allied Market Research. She is deeply fascinated by the impact of technology on human life and loves to talk about science and mythology. When she is not glued to the computer, she loves to read, travel and daydream about her areas of interest.
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