To lose weight and improve health simultaneously, you need to find a diet method that suits you. American health experts shared on WebMD how to find the best diet approach that fits your individual needs.

 

First, it is important to verify whether the diet method is sustainable and can be maintained over a long period. The following are ways to determine if it is a healthy and sustainable diet method.

 

▲Allowing a variety of foods from all food groups ▲Including exercise ▲Slow and steady weight loss ▲Allowing snacks between meals ▲Research-based diet plan ▲Increasing water intake ▲Choosing a diet method that does not rely on supplements

◇ Whether the weight loss speed is appropriate Rapid weight loss results in more water loss than fat reduction, so it is important to lose weight gradually and steadily. Methods that reduce weight in a short period cause loss of water, muscle, and a small amount of fat, leading to a yo-yo effect where weight increases again after stopping the diet. An ideal goal is to lose 0.5 to 1 kg per week by burning approximately 500 kcal per day.

 

◇You should check whether the diet method aligns with your usual lifestyle, including eating habits. ▲Whether it matches your regular patterns of meals, travel, and dining out ▲Whether you can adhere to recommended meal times, portion sizes, and snack frequency ▲Whether it requires special preparation or cooking. You should also consider your usual level of physical activity.

 

For people who spend a long time sitting, setting an overly ambitious exercise plan will inevitably reduce adherence. Choose a diet method that includes an exercise plan feasible in daily life, and even if it's not exercise, engage in activities that increase full-body movement such as walking, gardening, or house cleaning.

 

◇ Whether you can improve bad habits A diet is not just about losing weight but also about correcting unhealthy lifestyle habits and promoting overall health. Fixing bad habits leads to more sustainable results than temporary weight loss. Judy Rodriguez, a professor of nutrition at the University of North Florida, says, "You just need to choose ways to help recognize habits that interfere with weight management."

 

"The best weight loss plan is one that doesn't make you feel like you're on a diet," he said. When you think you're dieting, it can lead to obsession with food and frustration when results are not achieved, so it is advisable to gradually correct your usual habits and manage your weight.

 

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Can I easily improve bad habits?

I think we should start fixing that first, haha.

Due to the habit of sitting for a long time

This morning, in the yard again.

I was walking around and had a cup of coffee.

Will it be helpful?