Losing weight and getting in shape can seem daunting with all the varying diet plans and workout videos available. No diet plan fits everyone perfectly, but remember, health can come in any shape or size. Losing weight isn’t a quick fix to being healthy. It’s about learning what your body needs to feel its best. For those looking to manage weight, let’s dive in.
Eating a spectrum of healthy foods is a vital part of weight management. Adding vibrant fruits like oranges, veggies like dark leafy greens, tomatoes, broccoli, and proteins into your diet is key. To successfully manage weight, make gradual diet changes, stick to an exercise routine, and follow strategies that maintain the routine. The internet is a vast resource for tips and dieting success stories, but don’t be fooled by impossible “before and after” pictures.
Here are some great methods of weight management:
**Don’t Obsess Over Your Weight**
Many people start a new weight management routine and become obsessed with their weight, clothes size and body measurements. This focus can distract from the overall goal. If you choose to track your weight, aim to lose 1-2 pounds per week. Anything above 10% of your total body weight loss could lead to health complications. Set realistic goals to stay motivated beyond the first few days.
**Intermittent Fasting**
Intermittent fasting is an eating pattern where you cycle between periods of eating and fasting. Methods like the 5:2, consuming 500-600 calories twice a week or 16/8, restricting calorie intake to an eight-hour window daily, can potentially help weight loss. Before starting, especially if you’re sensitive to drops in blood sugar, consult your physician.
**Mindful Eating**
Journaling what and how much you eat could be the most effective method of weight management. It raises awareness of eating patterns and food choices. Keep track of everything, from a piece of cookie to a sip of wine. Just remember to consume at least 1,200 calories each day.
**Vegan Diet**
A vegan diet eliminates all animal products for ethical and health reasons. Besides meat and eggs, this also includes honey, gelatine, whey, casein, and vitamin D3 sourced from animals. A vegan diet might help with weight loss due to its low-fat, high-fiber contents.
**Low-carb Diets**
Low-carb diets limit your daily carb intake to 20–150 grams. The idea is to force your body to burn fats for fuel rather than carbs. This type of diet includes lots of protein and fat but very little carbohydrate.
The global weight loss and management market is expected to reach $295.3 billion by 2027. The rise is attributed to growing awareness about the effects of obesity and people’s increased earnings. Healthy weight management helps people get in shape, but any drastic changes should be supervised by a dietician.
