Diet Truths to Help You Reach Your Goals
You don’t need us to tell you that losing weight — and keeping it off — is hard. About 80 percent of people who lose weight gain it all back, and sometimes more, within a year, experts say. Forget the gimmicks, and come to terms with these weight-loss truths to help you achieve your goals.
- Cutting out sweet drinks is non-negotiable. Sweet tea, soda, and flavored and sweetened milks, waters, and coffees all have to go. Drink plain water, tea, and naturally sugar-free drinks instead.
- Physical activity helps counting calories. Being physically active burns calories while it improves your overall health. Aim for 30 minutes a day most days of the week. A brisk 30- to 45-minute walk burns 100 to 200 calories.
- Strategically eating less drops weight. A study of 811 overweight people found that whether diets were low-fat, high-protein, or a combination didn’t matter — weight-loss success depends on cutting out calories. Replace high-calorie with low-calorie foods that contain a lot of water, such as fruits and vegetables, to help you stay full.
- Journaling leads to success. Counting calories is easier if you write down (or type in) what you eat, including serving sizes and details such as condiments you may have added. A detailed journal will help you identify your successes and pinpoint where you can cut additional calories or replace high-calorie foods with low-calorie ones.