It probably doesn't come as any surprise to you that there is a huge variety of different diets and exercise programs being touted for weight loss. Many, maybe even most, of them are perfectly valid. A few are complete scams, and a few more simply aren't particularly effective. Any program which makes claims that sound too good to be true isn't worth your time. Here are a few of the most popular and effective methods.
Diet or Exercise Alone
Most people will lose some weight if they eat fewer calories than usual, or get more activity than usual. However, they will often quickly reach a plateau at which weight loss no longer occurs, or occurs only slowly. For those who only have a few pounds to lose, this is not a problem. But it might not be enough for those who have a lot to lose.
The quality of the food matters as well. Many people find that simply by improving their diets, replacing fast food with more fresh vegetables, fruit, and high quality lean protein, they lose weight even though they aren't eating fewer calories. The difference is that the nutritional value in fresh, whole foods provides more of what the body needs, so it gets used instead of stored as fat. People have more energy and become more active, instead of feeling sluggish from low-quality food.
Diet and Exercise Together
This is the tried-and-true most effective approach to weight loss. It is the best way to experience continued weight loss, and develops lifelong habits which will help to keep the weight off. A lack of activity, not overeating, is the primary reason for most people being overweight.
But, as mentioned above, the quality of food being consumed needs to be taken into account. You might not need to actually cut calories, but you should be sure that you are consuming healthy foods. Learn about nutrition and start to make smarter choices.
Exercise is important so that you lose mostly fat and keep most of your muscle. If you don't exercise, you'll lose both, which can lead to a flabby "skinny fat" appearance, not to mention the detriment to your overall health. Both weightlifting and cardio exercise should be done by those who are trying to lose weight.
Intermittent Fasting
This approach has recently become very popular among both experienced athletes and average people who want to lose weight. It appears to be quite effective, and is much safer than long-term fasting or very low calories diets. In fact, it has been shown to provide several significant health benefits.
The principle of intermittent fasting is this: instead of eating your meals at various times throughout the day, you eat one large meal and fast for the rest of the day.
Research has shown that this way of eating improves insulin sensitivity and mitochondrial energy, which leads to an improved ability to fight disease and slows the signs of aging. The reduced oxidative stress helps every cell of the body to remain strong and resilient. Scientists were surprised by these results, because they expected to find that a long period of fasting was detrimental to health.
The best time to take your two hours feeding window is in the evening. This is because when the parasympathetic nervous system is activated, as it during digestion, energy is diverted from your sympathetic nervous system. This is why you often feel sleepy after a large meal: your body is pre programmed to want to rest while you assimilate your nutrients. Take advantage of this and have your meal when you can do just that without affecting your schedule.
Be sure that you are getting enough calories during your two hours eating window. This can be difficult, especially at first. Men should consume no less than 1800 calories per day and women no less than 1200. Don't violate the principle of eating healthy foods just to get calories, because you will end up shorting yourself on nutrients.
During your fasting period, it's alright to have water and tea, and you can even have a small amount of green vegetables or berries. These foods are so easily digested that they don't counteract the benefits of the fast.
If you find that you need a little something in order to have energy for your workouts, the best solution is to schedule your exercise during your feeding window, with a small protein rich meal 15 to 30 minutes before your workout, followed by a larger meal afterward.
Surgery
There are several different types of surgery which are performed to elicit weight loss. Only those who are clinically obese (100 pounds overweight for men and 80 pounds overweight for women) are eligible for surgery, and other health concerns might affect eligibility. Surgery is a last resort, but for many people who have reached that stage, it has been the solution that they needed.
These surgical approaches reduce the amount of food which you are able to take in or to digest. Lap-band surgery involves the implantation of a device which restricts the stomach's ability to expand. Other methods remove a portion of the stomach entirely, or insert a balloon which takes up space.
An intestinal resection reroutes the intestines so that there is less absorption of calories. Those who have undergone this kind of surgery also cannot absorb as many nutrients, so typically must take supplements.
Surgery is risky, but can be effective. Those who have been unable to lose weight using conventional methods have experienced not only weight loss but other associated benefits, including reversal of diabetes, reduced risk of heart attack and stroke, and increased lifespan.
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