A healthy weight is an important element of good health

How much you eat and what you eat play central roles in maintaining a healthy weight or losing weight.

Exercise is the other key actor.

For years, low fat diets were thought to be the best way to lose weight.

A growing body of evidence shows that low fat diets often don't work, in part because these diets often replace fat with easily digested carbohydrates.

Hundreds of diets have been created, many promising fast and permanent weight loss.

 

The truth is, almost any diet will work if it helps you take in fewer calories.
Diets do this in two main ways:
Getting you to eat certain "good" foods and/or avoid "bad" ones.
Changing how you behave and the ways you think or feel about food.

 

The best diet for losing weight is one that is good for all parts of your body, from your brain to your toes, and not just for your waistline.

It is also one you can live with for a long time.
In other words, a diet that offers plenty of good tasting and healthy choices, banishes few foods, and doesn't require an extensive and expensive list of groceries or supplements.

 

One diet that fills the bill is a Mediterranean-type diet.
Such a diet and there are many variations usually includes:
1. several servings of fruits and vegetables a day;
2. whole-grain breads and cereals;
3. healthy fats from nuts, seeds, and olive oil;
4. lean protein from poultry, fish, and beans;
5. limited amounts of red meat;
6. moderate wine consumption with meals (no more than two glasses a day for men; no more than one a day for women.

People who follow such diets tend to have lower rates of heart disease, diabetes, dementia, and other chronic conditions.

Here are some ways to lose weight that employ healthy eating, potentially lower carbs, and that aim to:
1. reduce your appetite;
2. cause fast weight loss;
3. improve your metabolic health at the same time.

 

 

Tips to help you lose weight

1. Do not skip breakfast
Skipping breakfast will not help you lose weight.
You could miss out on essential nutrients and you may end up snacking more throughout the day.

2. Eat regular meals
Eating at regular times during the day helps burn calories at a faster rate.
It also reduces the temptation to snack on foods high in fat and sugar.
3. Get more active
Being active is key to losing weight and keeping it off.
As well as providing lots of health benefits, exercise can help burn off the excess calories you cannot lose through diet alone.

4. Drink plenty of water
People sometimes confuse thirst with hunger.
You can end up consuming extra calories when a glass of water is really what you need.

5. Use a smaller plate
Using smaller plates can help you eat smaller portions.
By using smaller plates and bowls, you may be able to gradually get used to eating smaller portions without going hungry.
It takes about 20 minutes for the stomach to tell the brain it's full, so eat slowly and stop eating before you feel full.

6. Cut down on alcohol
A standard glass of wine can contain as many calories as a piece of chocolate.
Over time, drinking too much can easily contribute to weight gain.