Weight loss isn’t the cure-all to every health problem, but there are ways to lose weight safely if your doctor recommends it.
Long-term weight management requires gradual weight loss of a pound or two a week. However, many diet plans intended to help you shed pounds leave you hungry or unsatisfied, or they eliminate major food groups and are not sustainable.
How to start losing weight?
A healthier diet might be difficult for you for these reasons mentioned earlier. Different eating styles and tips may work better for you than for someone else, as everyone has unique needs.
There are some general principles to follow when trying to lose weight, regardless of whether you follow a low-carb diet or a diet focused on whole foods. Depending on your health status, lifestyle and weight management requirements, here are some diets to try:
There are several different intermittent fasting methods. The most popular ones include :
16:8 method5:2 dietWarrior dietEat Stop EatAlternate-day fasting (ADF)
The best method depends on the individual, but all methods can be effective. Here’s a list of the benefits and drawbacks of each method to let you decide which one’s best for you.
Photograph: Marcin Malicki/Shutterstock
The 16/8 method: a popular fasting plan to lose weight. A set 8-hour window per day is set for food and calorie-containing beverages consumption.
Here, you must abstain from food for 16 hours. With its time-restricted feeding model (TRF), the 16/8 diet is more flexible than other diets.
Calorie consumption can take place during any 8-hour period. Others refrain from eating late and stick to a schedule of 9 am to 5 pm, skipping breakfast and eating from noon to 8 pm.
Keeping your eating hours limited may help you lose weight and lower your blood pressure. To maximise the health benefits of this diet, make sure you eat a balanced diet that includes fruits, healthy fats, protein, vegetables and whole grains.
The 5:2 method:
A simple intermittent fasting plan. Five days per week, you usually eat and aren’t supposed to follow any calorie restriction. On the other two days, you consume only one-fourth of your daily calorie needs.