1. What’sthe bestdietforhealthyweightloss?
Pickup any dietbookandit will claimtoholdall the answerstosuccessfullylosingall the weightyou
want—andkeepingitoff.Some claimthe keyistoeat lessandexercise more,othersthatlow fatisthe
onlywayto go, while othersprescribe cuttingoutcarbs.So,what shouldyoubelieve?
The truth is there isno“one size fitsall”solutiontopermanent healthyweightloss.Whatworksforone
personmaynot workfor you,since our bodiesresponddifferentlytodifferentfoods,dependingon
geneticsandotherhealthfactors.Tofindthe methodof weightlossthat’srightforyou will likelytake
time andrequire patience,commitment,andsome experimentationwithdifferentfoodsanddiets.
While some peoplerespondwell tocountingcaloriesorsimilarrestrictive methods,othersrespond
betterto havingmore freedominplanningtheirweight-lossprograms. Beingfreetosimplyavoidfried
foodsor cut back on refinedcarbscanset themupfor success.So,don’tget toodiscouragedif a diet
that workedforsomebodyelse doesn’tworkforyou.Anddon’tbeatyourself upif a dietprovestoo
restrictive foryou tostick with.Ultimately,adietisonlyrightforyou if it’sone youcan stick withover
time.
Remember:while there’snoeasyfix tolosingweight,there are plentyof stepsyoucantake to develop
a healthierrelationshipwithfood,curbemotional triggerstoovereating,andachieve ahealthyweight.
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Four popularweightlossstrategies
1. Cut calories
Some expertsbelieve thatsuccessfullymanagingyourweightcomesdowntoa simple equation:If you
eat fewercaloriesthanyouburn,youlose weight.Soundseasy,right?Thenwhyislosingweightso
hard?
Weightlossisn’ta lineareventovertime.Whenyoucutcalories,youmaydrop weightforthe firstfew
weeks,forexample,andthensomethingchanges.Youeatthe same numberof caloriesbutyoulose less
weightorno weightatall.That’s because whenyoulose weightyou’re losingwaterandleantissue as
well asfat,your metabolismslows, andyourbodychangesinotherways.So,inorder to continue
droppingweighteachweek,youneedtocontinue cuttingcalories.

2. A calorie isn’talwaysacalorie.Eating100 caloriesof highfructose cornsyrup,for example,canhave a
differenteffecton yourbodythan eating100 caloriesof broccoli.The trickfor sustainedweightlossisto
ditchthe foodsthat are packedwithcaloriesbutdon’tmake youfeel full (likecandy) andreplace them
withfoodsthatfill youupwithoutbeingloadedwithcalories(like vegetables).
Many of us don’talwayseatsimplytosatisfyhunger.We alsoturnto foodfor comfortor to relieve
stress—whichcanquicklyderail anyweightlossplan.
2. Cut carbs
A differentwayof viewingweightlossidentifiesthe problemasnotone of consumingtoomany
calories,butratherthe way the bodyaccumulatesfatafterconsumingcarbohydrates—inparticularthe
role of the hormone insulin.Whenyoueatameal,carbohydratesfromthe foodenteryourbloodstream
as glucose.Inorderto keepyourbloodsugarlevelsincheck,yourbodyalwaysburnsoff thisglucose
before itburnsoff fat froma meal.
If you eata carbohydrate-richmeal (lotsof pasta,rice,bread,orFrench fries,forexample),yourbody
releasesinsulintohelpwiththe influxof all thisglucose intoyourblood.Aswellasregulatingblood
sugar levels,insulindoestwothings:Itpreventsyourfatcellsfromreleasingfatforthe bodyto burn as
fuel (because itspriorityistoburnoff the glucose) anditcreatesmore fat cellsforstoringeverything
that yourbody can’tburn off.The resultisthat yougain weightandyourbodynow requiresmore fuel
to burn,so youeat more.Since insulinonlyburnscarbohydrates,youcrave carbsand sobeginsa vicious
cycle of consumingcarbsand gainingweight.Tolose weight,the reasoninggoes,youneedtobreakthis
cycle by reducingcarbs.
Most low-carbdietsadvocate replacingcarbswithproteinandfat,whichcouldhave some negative
long-termeffectsonyourhealth.If you dotry a low-carbdiet,youcanreduce yourrisksand limityour
intake of saturatedandtrans fats bychoosingleanmeats,fishandvegetariansourcesof protein,low-fat
dairyproducts,and eatingplentyof leafygreenandnon-starchyvegetables.
3. Cut fat
It’sa mainstayof manydiets:if youdon’twantto get fat,don’teat fat.Walk downanygrocery store
aisle andyou’ll be bombardedwithreduced-fatsnacks,dairy,andpackagedmeals.Butwhileourlow-fat
optionshave exploded,sohave obesityrates.So,whyhaven’tlow-fatdietsworkedformore of us?

3. Notall fatis bad.Healthyor “good”fats can actuallyhelptocontrol your weight,aswell asmanage your
moodsand fightfatigue.Unsaturatedfatsfoundinavocados,nuts,seeds,soymilk,tofu,andfattyfish
can helpfill youup,while addingalittle tastyolive oil toaplate of vegetables,forexample,canmake it
easiertoeat healthyfoodandimprove the overallqualityof yourdiet.
We oftenmake the wrongtrade-offs.Manyof usmake the mistake of swappingfatforthe empty
caloriesof sugar andrefinedcarbohydrates.Insteadof eatingwhole-fatyoghurt,forexample,we eat
low- or no-fatversionsthatare packedwithsugarto make up for the lossof taste.Or we swap our fatty
breakfastbaconfor a muffinordonutthat causesrapidspikesinbloodsugar.
4. Followthe Mediterraneandiet
The Mediterraneandietemphasizeseatinggoodfatsandgoodcarbs alongwithlarge quantitiesof fresh
fruitsandvegetables,nuts,fish,andoliveoil—andonlymodestamountsof meatandcheese.The
Mediterraneandietismore thanjustaboutfood,though.Regularphysical activityandsharingmeals
withothersare also majorcomponents.
Whateverweightlossstrategyyoutry,it’simportanttostaymotivatedandavoidcommondieting
pitfalls,suchasemotional eating.
Control emotional eating
We don’talwayseatsimplytosatisfyhunger.All toooften,we turntofoodwhenwe’re stressedor
anxious,whichcanwreckanydietand pack on the pounds.Doyou eatwhenyou’re worried,bored,or
lonely?Doyousnackin frontof the TV at the endof a stressful day?Recognizingyouremotional eating
triggerscan make all the difference inyourweight-lossefforts.If youeatwhenyou’re:
Stressed – findhealthierwaystocalmyourself.Tryyoga,meditation,orsoakingina hot bath.
Low onenergy – findothermid-afternoonpick-me-ups.Trywalkingaroundthe block,listeningto
energizingmusic,ortakinga shortnap.
Lonelyorbored – reach outto othersinsteadof reachingforthe refrigerator.Call afriendwhomakes
youlaugh,take your dog fora walk,orgo to the library,mall,orpark—anywhere there’speople.

4. Practice mindful eatinginstead
Avoiddistractionswhile eating.Trynotto eatwhile working,watchingTV,ordriving.It’stooeasyto
mindlesslyovereat.
Pay attention.Eatslowly,savoringthe smellsandtexturesof yourfood.If yourmindwanders,gently
returnyour attentiontoyourfoodand how it tastes.
Mix thingsupto focuson the experience of eating.Tryusingchopsticksratherthana fork,or use your
utensilswithyournon-dominanthand.
Stopeatingbefore youare full.Ittakestime forthe signal to reach yourbrainthat you’ve hadenough.
Don’tfeel obligatedtoalwayscleanyourplate.
Stay motivated
Permanentweightlossrequiresmakinghealthychangestoyourlifestyleandfoodchoices.Tostay
motivated:
Finda cheeringsection.Social supportmeansalot.Programslike JennyCraigandWeightWatchersuse
groupsupportto impact weightlossandlifelonghealthyeating.Seekoutsupport—whetherinthe form
of family,friends,orasupportgroup—togetthe encouragementyouneed.
Slowandsteadywinsthe race. Losingweighttoofastcan take a toll onyour mindandbody,makingyou
feel sluggish,drained,andsick.Aimtolose one totwo poundsa weeksoyou’re losingfatratherthan
waterand muscle.
Setgoalsto keepyoumotivated.Short-termgoals,likewantingtofitintoa bikini forthe summer,
usuallydon’tworkaswell aswantingto feel more confidentorbecome healthierforyourchildren’s
sakes.Whentemptationstrikes,focusonthe benefitsyou’ll reapfrombeinghealthier.

5. Use toolsto track yourprogress.Smartphone apps,fitnesstrackers,orsimplykeepingajournal canhelp
youkeeptrack of the foodyoueat,the caloriesyouburn,andthe weightyoulose.Seeingthe resultsin
blackand white canhelpyoustay motivated.
Get plentyof sleep.Lackof sleepstimulatesyourappetite soyouwantmore foodthannormal;at the
same time,itstopsyou feelingsatisfied,makingyouwanttokeepeating.Sleepdeprivationcanalso
affectyourmotivation,soaimforeighthoursof qualitysleepanight.
Cut downonsugar and refinedcarbs
Whetheror notyou’re specificallyaimingtocutcarbs, most of us consume unhealthyamountsof sugar
and refinedcarbohydratessuchaswhite bread,pizzadough,pasta,pastries,whiteflour,white rice,and
sweetenedbreakfastcereals.Replacingrefinedcarbswiththeirwhole-graincounterpartsand
eliminatingcandyanddessertsisonlypartof the solution,though.Sugarishiddeninfoodsasdiverse as
cannedsoups and vegetables,pastasauce,margarine,andmanyreducedfatfoods.Since yourbody
getsall it needsfromsugarnaturallyoccurringinfood,all thisaddedsugaramountsto nothingbuta lot
of emptycaloriesandunhealthyspikesinyourbloodglucose.
Lesssugar can meana slimmerwaistline
Caloriesobtainedfromfructose(foundinsugarybeveragessuchassodaand processedfoodslike
doughnuts,muffins,andcandy) are more likelytoaddto fataround yourbelly.Cuttingbackonsugary
foodscan meana slimmerwaistline aswell asalowerriskof diabetes.
Fill upwithfruit,veggies,andfiber
Evenif you’re cuttingcalories,thatdoesn’tnecessarilymeanyouhave toeatlessfood.High-fiberfoods
such as fruit,vegetables,beans,andwhole grainsare higherinvolumeandtake longertodigest,making
themfilling—andgreatforweight-loss.
It’sgenerallyokaytoeatas much freshfruitandnon-starchyvegetablesasyouwant—you’ll feel full
before you’ve overdone itonthe calories.
Eat vegetablesraworsteamed,notfriedorbreaded,anddressthemwithherbsandspicesora little
olive oil forflavor.

6. Addfruitto lowsugar cereal—blueberries,strawberries,slicedbananas.You’llstillenjoylotsof
sweetness,butwithfewercalories,lesssugar, andmore fiber.
Bulkout sandwichesbyaddinghealthyveggiechoiceslike lettuce,tomatoes,sprouts,cucumbers,and
avocado.
Snack oncarrots or celerywithhummusinsteadof ahigh-calorie chipsanddip.
Addmore veggiestoyourfavorite maincoursestomake your dishmore substantial.Evenpastaandstir-
friescan be diet-friendlyif youuse lessnoodlesandmore vegetables.
Start your meal withsaladorvegetable souptohelpfill youupsoyoueat less of yourentrée.
Take charge of yourfoodenvironment
Setyourself upforweight-losssuccessbytakingcharge of yourfoodenvironment:whenyoueat,how
much youeat,and what foodsyoumake easilyavailable.
Cookyour ownmealsat home.Thisallowsyoutocontrol both portionsize andwhatgoesinto the food.
Restaurantand packagedfoodsgenerallycontainalotmore sugar, unhealthyfat,andcaloriesthanfood
cookedat home—plusthe portionsizestendtobe larger.
Serve yourself smallerportions. Use small plates,bowls,andcupsto make yourportionsappearlarger.
Don’teat out of large bowlsor directlyfromfoodcontainers,whichmakesitdifficulttoassesshow
much you’ve eaten.
Eat early.Studiessuggestthatconsumingmore of yourdailycaloriesatbreakfastandfeweratdinner
can helpyoudrop more pounds.Eatinga larger,healthybreakfastcanjump-startyourmetabolism, stop
youfeelinghungryduringthe day,andgive youmore time toburn off the calories.

7. Fast for14 hoursa day. Try to eatdinnerearlierinthe dayand thenfastuntil breakfastthe next
morning.Eatingonlywhenyou’re mostactive andgivingyourdigestionalongbreakmayaid weight
loss.
Planyour mealsandsnacksaheadof time.Youcan create your ownsmall portionsnacksinplasticbags
or containers.Eatingona schedule will helpyouavoideatingwhenyouaren’ttrulyhungry.
Drinkmore water.Thirst can oftenbe confusedwithhunger,sobydrinkingwateryoucanavoidextra
calories.
Limitthe amountof temptingfoodsyouhave athome.If youshare a kitchenwithnon-dieters,store
indulgentfoodsoutof sight.
Get moving
The degree towhichexercise aidsweightlossisopentodebate,butthe benefitsgowaybeyondburning
calories.Exercise canincrease yourmetabolismandimproveyouroutlook—andit’ssomethingyoucan
benefitfromrightnow.Gofor a walk,stretch,move aroundandyou’ll have more energyand
motivationtotackle the otherstepsinyourweight-lossprogram.
Lack time for a longworkout?Three 10-minute spurtsof exercise perdaycanbe just as goodas one 30-
minute workout.
Remember:anythingisbetterthannothing.Startoff slowlywithsmallamountsof physical activityeach
day.Then,as you start to lose weightandhave more energy,you’ll finditeasiertobecome more
physicallyactive.
Findexercise youenjoy.Trywalkingwithafriend,dancing,hiking,cycling,playingFrisbeewithadog,
enjoyingapickupgame of basketball,orplayingactivity-basedvideogameswithyourkids.

8. Keepingthe weightoff
You may have heardthe widelyquotedstatisticthat95% of people wholose weightona dietwill regain
it withinafewyears—orevenmonths.While thereisn’tmuchhardevidencetosupportthatclaim,itis
true that many weight-lossplansfail inthe longterm.Oftenthat’ssimplybecause dietsthatare too
restrictive are veryhardto maintainovertime.However,thatdoesn’tmeanyourweightlossattempts
are doomedtofailure.Farfromit.
Since itwas establishedin1994, The National WeightControl Registry(NWCR) inthe UnitedStates,has
trackedover10,000 individualswhohave lostsignificantamountsof weightandkeptitoff forlong
periodsof time.The studyhasfoundthat participantswho’ve beensuccessful inmaintainingtheir
weightlossshare some commonstrategies.Whateverdietyouuse tolose weightinthe firstplace,
adoptingthese habitsmayhelpyoutokeepitoff:
Stay physicallyactive.Successful dietersinthe NWCRstudyexercise forabout60 minutes,typically
walking.
Keepa foodlog.Recordingwhatyoueateverydayhelpstokeepyouaccountable andmotivated.
Eat breakfasteveryday.Most commonlyinthe study,it’scereal andfruit.Eatingbreakfastboosts
metabolismandstavesoff hungerlaterinthe day.
Eat more fiberandlessunhealthyfatthanthe typical Americandiet.
Regularlycheckthe scale.Weighingyourself weeklymayhelpyoutodetectanysmall gainsinweight,
enablingyoutopromptlytake corrective actionbefore the problemescalates.
Watch lesstelevision.Cuttingbackonthe time spentsittinginfrontof a screencan be a keypart of
adoptinga more active lifestyle andpreventingweightgain.