Infographics: Ways to lose weight*
*Please note that each case is individual and the results may vary.
So you look at the mirror and think that it wouldn’t hurt to shed a few pounds, who wouldn’t like to have a slender waist and lovelier hips? Did you again catch yourself day-dreaming about a more athletic figure and picture-perfect abs? Well, it is high time you did something about it. How to do it wisely and achieve long-lasting effective results? Luckily, you have quite a few options.
You can chose a diet out of several diet groups or you can put on your jogging shoes and go for a run in a park. Long distances aren't your cup of tea? What about cycling or trying out yourself in the football or basketball field? If you have tried all these means and they have failed you, maybe it is time to consider bariatric surgery? Think where you are in your weight loss journey and choose the best option for you.
Watch what you eat
Low carb diets
You can pick a low carb diet (carbs should be restricted or limited): you may consider the famous but rather controversial Atkins diet which recommends to reduce one’s carbohydrate intake or try out the Zone diet which says that people are programmed to consume more lean protein, vegetables and fruit. You may want to get back in time and eat like cavemen following the Paleolithic diet. If you think that it is not for you go, with Sugar Busters! and follow the glycemic index. The lower glycemic index is, the better. Stillman diet is also considered as a low carb diet since it allows 6 small low in carbs and fat meals per day.
If you can live without meat, you may go for one of the vegetarian diets. A pescatarian – a person who does not eat any meat with the exception of fish, a flexitarian is a person who occasionally eats meat, lacto-ovo vegetarian is a person eats dairy products, a vegan consumes only plant-based foods. Another option is a raw food diet - it basically involves uncooked and unprocessed plant-based food.
Low calorie diet
Another group of diets is called Low calorie diet which limits daily calorie intake to 1,000-1,500kcal. You may enrol into the Big loser diet programme which will toughen you up or you may lose weight working together in the group meetings of Weight watchers.
If you are ready for some healthy eating education then go with LEARN diet. It is a complex of diet and exercises. Before starting, you have to attend 16 weekly lessons and 8 monthly lessons. After these trainings you will learn how to behave in situations when there is a pressure to eat, what to eat when you go out.
If you‘d rather eat cookies than broccoli, then do it. Sounds bizarre? Well, actually, not so much. Dietitians have developed the Cookie diet. A person is encouraged to eat cookies made of fiber, proteins and other ingredients which make one feel full for longer.
If you are willing to work hard and you are not afraid to do some push-ups, consider Body for life (BFL), it is a 12-week nutrition and exercise programme. Each meal should consist of one protein and carbohydrate portions. Eat vegetables and fruits at least twice a day. 1 free day (no restrictions for food). Exercises focus on strength-training workouts and high-intensity cardio.
Low fat diets
You may also think about Low fat diet which says that the daily intake of fats should be below 20-35%. Consider Ornish diet which classifies food into 5 groups (1 is the most helpful and 5 is least helpful), TLC diet which recommends to reduce intake of fat, especially saturated fats. Macrobiotic diet supports Eastern philosophy of balancing foods to attain a balance of yin and yang. To achieve that balance, foods are paired based on their sour, sharp, salty, sweet, or bitter characteristics. Yin foods are cold, sweet, and passive while yang foods are hot, salty and aggressive.
Bear in mind that each diet has its pros and cons and you should consider every diet carefully to get successful results.
Let’s get physical
So you are not afraid of raising your heart rate a little bit? A person who weighs from 73 kg to 91 kg may expect to burn from 606 to 755 calories per hour while running, 533 – 664 calories while doing aerobics, 584 – 728 calories playing football. Check out the infographic to learn more about calories that can be burned in 1 hour.
When dieting and sport fail
However, if you tried numerous traditional weight loss methods and they did not seem to help, if you have weight-related health issues such as Type II diabetes, heart disorder, sleep apnea and others, and your BMI is higher than 34, you may have to consult a doctor for bariatric surgery. Four most common gastric surgeries are gastric balloon, gastric sleeve, gastric bypass and gastric band. Gastric balloon is a non-surgical procedure during which a silicone sack is placed in the stomach making a patient feel full after eating a small portion of food. Gastric sleeve is a fairly new procedure, however, the popularity of it is growing fast due to no risk of Dumping syndrome and malnutrition. During the gastric bypass the stomach is reduced, therefore onetime food intake decreases significantly and the patient feels satiated more easily. Gastric band surgery is a restrictive surgery (reducing the size of the stomach) using an adjustable gastric band (ring). Each surgery has its benefits and drawbacks, therefore you should review all of them with your surgeon.
There are many ways to lose weight, but it is not a piece of cake, it requires effort, endurance and time but choosing the option that suits you the best, may help achieve outstanding results easier and quicker!!!