Every day, over a million people are, either, on a diet, were recently, or considering some sort of weight – loss program. Unfortunately, for most, this process, often, becomes a yo – yo exercise, with many, constantly, putting – on/ gaining, and losing weight, over – and – over, again! There are many theories, about the best approach, yet, the reality, probably, is, there is no such thing, as one – size – fits – all, when it comes to dieting, and/ or, taking off the pounds! There are people who are successful, and others, with, far – less, stellar results, using, nearly any of these, because, it depends on the individual’s reasons, mindset, attitude, discipline, commitment, and endurance, as well as other factors, which are relevant, to the success of the particular program, for an individual. With that in mind, this article will attempt to, briefly, consider, examine, review, and discuss, 4 options/ plans, for attempting to lose weight.
1. Low/ reduced calorie: Perhaps, the most common, and conventional approach, is reducing one’s calorie intake. The amount of reduction, needed, often, depends, largely, on one’s sex, starting – body weight, overall health, metabolism, etc. In addition, while this approach, is, successful, for many, a large number of people, find it too challenging, to commit to, on a longer – term. It, also, requires, committing to counting calories, as well as, often, a major change to one’s eating habits, diet, etc. Nearly, every food has some calories and, when, we go about our everyday, lives, we burn – up, a certain amount of these. When one burns more calories, than he intakes, the result is, usually, weight – loss.
2. Low carb/ Keto: Low carbohydrate diets, were popularized, in the 1970’s, by the late, Dr. Robert Atkins. Legend, has it, he came across the idea/ approach, reading European (predominantly, German) literature, which, extensively, discuss the supposed, health benefits, of this approach. Follows of this diet, are instructed to eat, often, drink lots of water, and begin, by, nearly, completely, eliminating, carbohydrate – intake, for the first two weeks, and then, gradually, slowly, raising the intake of foods, containing, these. Opponents, of this approach, often, pointed to health dangers, but, Atkins, countered this, by stating, although it does send the body, into ketosis, because, we begin to burn fats, instead of carbohydrates, if, sufficient fluids, and proteins, are taken, the risk is minimal. Some of his professional staff, eventually, transformed this approach, to what, they referred to, as, the Keto Diet. The main components of this approach, are, eating a healthy, ketogenic diet, which includes, about 75% fat, 10 – 30% protein, and no more than 5% (20 – 50 grams) of carbohydrates, per day. One is supposed to focus on high – fat, low – carb foods, like eggs, meats, dairy, and low – carb vegetables, as well as sugar – free beverages. Individuals are advised to restrict highly processed foods, and unhealthy fats. Studies and surveys, indicate, one of the major advantages of this approach, is, many people, find it easier to commit to, for an extended period.
3. Exercise: Regular exercise, especially, when done, safely, and carefully, is beneficial, both, in terms of overall health, and well – being, and losing weight. However, it is important to remember, when using this approach, fat is often replaced by muscle, so, while, generally, the individual, is healthier, it shouldn’t be judged, merely, by stepping – on the scale.
4. Diet and exercise: Combining, both, a healthy diet, and proper exercise, is an effective, healthy approach, and works, when the individual, has the commitment, and endurance, to continue, for an extended period. The challenge, often, is, it is often, difficult for many, to remain committed, for enough time, to see the maximum results!
Many of us, would like to lose some weight, for many reasons. Which way to proceed, often, depends, on the individual!