There is an awful lot of misinformation about fat loss out there today. Go KETO,, Paleo, Low carb, Atkins and the Zone Diet. I could go on and on. All of these will likely help you to lose weight, however, very few folks can stick with such restrictive diets long term. So what happens? They lose weight and go back to their old way of eating and gain it all back and then some. So what does work?
-Moving more. We are built to move. Most of us work and we sit at desks all day. Park further away, take the steps instead of the elevator, take a walk at lunch, get up and walk for 5 minutes multiple times throughout the day....just move. I'll get to the training piece in a minute.
-Consistently eating well. Lean meats, fish, complex carbs, fruit and lots of veggies. Any diet that eliminates an entire food group will help you lose weight because you are taking in fewer calories, but is it healthy to eliminate all fats, all carbs or all healthy protein? No and it is not something most people can stick to. Instead, focus on whole foods as much as possible and allow yourself a treat here and there. Otherwise the day will come when you eat half a pizza, a 24 oz soda or a giant bowl of ice cream.
-Motivation. Life changing events are what commonly lead to success.
-Low fat (including low fat proteins) and restricted calorie diet
-Regular physical Activity (1 hour per day including walking)
-Consistent eating pattern (structured, recording food intake)
-Weighing yourself daily (or a few times per week) - I know I am going to get some kickback on this one. But follow me here....If you weight yourself consistently you can spot a trend before it gets out of hand. It's easier to lose 3 lbs than 10. Always weigh yourself in the morning. Weight can vary up to 5 lbs in one day.
-Consistently keeping your protein intake at .6 to 1.5 grams per pound of lean body weight. The intake will be higher for lean individuals and lower for someone who is obese. Protein satiates you and it requires more energy to digest.
-Eating healthy complex carbs and fats depending on needs, preferences and lifestyle.
-Supplementing with meal replacements (protein shakes)
-Training (with weights) a minimum of 3 days per week and interval training 3-5 days per week depending on your situation