What Are the Different Types of Weight Loss Programs That Exist Today?
What Are the Different Types of Weight Loss Programs That Exist Today?
With 42% of Americans classified as obese, there’s never been a better time to pursue improved health and wellbeing. All it takes is some commitment — and a better diet and exercise plan. Shedding the extra pounds can seem intimidating, however, when there are so many weight loss programs claiming to be the best.
What are the types of weight loss programs that you should look into? Keep reading to find out!
Consider the Keto Diet
The keto in the keto diet refers to ketones, which are molecules made in your liver. Ultimately, these molecules become a significant source of energy for your body. In fact, your muscles and metabolism are able to perform at their best thanks to ketones.
The keto diet tries to maximize fat intake in order to burn it for energy. In this diet, you’ll cut your carbohydrate intake to put the focus on these ketones moving through your body. For example, your diet may consist of only 10% carbohydrates while 70% comes from fat.
What will you eat on the keto diet? You’ll eat anti-aging foods like walnuts or salmon. You’ll also indulge in rich foods like avocados, eggs, and cheese.
Paired with exercise, a keto diet can ramp up the loss of belly fat, which is particularly unhealthy. If you think you can sacrifice pizzas and bagels, a keto diet promises an efficient way to lose weight. Stock your fridge with yogurt and low-carb fruits, such as watermelon and peaches, to get started!
Turn to Plant-Based Foods
If you’re hoping to reduce your consumption of meats and lower your sodium intake, a plant-based diet might be right for you. This weight loss program also is great for reducing the amount of saturated fat you take in, which is good news for heart health.
You don’t have to rely solely on processed veggie burgers you find in the freezer aisle, either. Plant-based foods can encompass foods like lentils, black beans, and brown rice. Tempeh, quinoa, and soy are other excellent and hearty plant-based foods to add to your diet.
When you pull together the right plant-based ingredients, you can construct a complete protein. This protein, which is distinct from an incomplete protein, will nourish your body’s muscle tissues and antibodies.
You’ll also feel full and satisfied by eating complete proteins. And you may help boost your metabolism, which can help burn more fat.
For a more restrictive version of this program, embrace a vegan lifestyle. With veganism, you’ll stay away from all animal products, including eggs and cheese. You’ll gain a nutrient-rich meal plan that can help you lose weight and avoid chronic illnesses.
Limit Your Eating with Intermittent Fasting
Have you ever thought about fasting as a way to achieve better health and wellbeing? Intermittent fasting is a popular way to jumpstart a weight loss program. You’ll alternate between periods where you’re eating and periods where you’re not.
There is not a specific way to handle this weight loss approach. For instance, you could try limiting your eating to one period of the day. This could translate to doing all of your eating during an 8-hour timeframe and avoiding foods during the remaining hours of the day.
Another way to do intermittent fasting is through a cycle where you take full days off from eating. You might eat normally on a Tuesday, for example, but not eat at all on Wednesday. To stay alert, avoid fasting on consecutive days.
While it may be tempting to overeat during the periods when eating is allowed, don’t do it. You’ll just end up with a stomach ache! And you’ll derail the goal of the process, which is to cut calories.
Instead, think of the fasting periods as times to make a clean break from calories and indulgence. Know that intermittent fasting also can help control your blood sugar levels and boost your metabolism. Try smaller chunks of fasting before working up to larger stretches if the concept is new to you.
Go Low Carb
If bread is your crutch in moments of weakness, you may want to reduce your intake. One of the best weight loss strategies is to remove your vice from your diet. When you go low carb, that means drastically reducing your bread and starch consumption.
Carbohydrates are measured in grams, as you’ll notice on many food packages. And most people should be eating between 200 and 300 grams of carbohydrates per day as part of a healthy diet. While many carbs can help your organs function properly, too many of the wrong kind can contribute to weight gain.
If your diet is loaded with simple carbs, like white rice and donuts, you’ll be prone to blood sugar spikes and overeating. In general, it’s wise to cut your consumption of simple carbs in favor of complex carbs. Complex carbs include lentils, oats, and brown rice.
In a low-carb diet, however, the goal is to reduce any kind of carb intake. You may limit yourself to 30 grams per day, for instance. The logic behind doing this is that your body will be forced to use fatty acids instead for energy.
You can speed up your weight loss process with a low-carb diet. You also can shrink your appetite, leading to less overeating!
Focus on Mediterranean-inspired Meals
To improve your heart health, look into trying the Mediterranean diet. Since populations from the Mediterranean were determined to live longer and face fewer cardiovascular issues, their diet became a point of interest for researchers in the 20th century. And the dietary choices and communal nature of the eating experience made the Mediterranean diet one to emulate.
Meals including olive oil, fish, and nuts are the stars of the show when it comes to weight loss foods. While there aren’t exact proportions, one aspect of the Mediterranean approach to weight loss is the idea that people should enjoy meals. And enjoying means eating with others and not shoveling food quickly.
When you give this weight loss approach a try, know that you won’t be eating a lot of sweets or red meat. And when you need something oily to sear your meats or veggies, heart-healthy olive oil is the answer. You won’t be using a lot of butter or processed oils.
Add Exercise for Optimal Health Benefits
While reducing the number of calories you consume may provide the most impact when it comes to weight loss, don’t forget to exercise. You can speed up your metabolism and burn calories no matter what program you choose!
Aim to get around 150 minutes of exercise per week. Going for a brisk walk or jog for 30 minutes each day after work is an easy way to build exercise into your routine. Add strength training, too, to develop muscle tone and core strength.
If you’re already reducing your calorie intake through any number of defined weight loss programs, exercise will reduce your daily calories even more. Just be sure you’re not relying on exercise alone. If you don’t cut the calories, too, your exercise will only help you break even.
For the best weight loss results, time your workout before breakfast if you can handle it. Your body will need to rely on stored fat to energize your workout. This means that you’ll burn more fat and make a bigger stride toward reaching your weight loss goal.
Look into a Holistic Approach
Some weight loss programs prioritize a holistic approach. This may include coaching, supplements, and spa treatments.
You won’t be left alone to compose the healthiest meals or track your progress toward goals. Instead, you’ll have help from a coach and some innovative weight loss approaches.
For instance, saunabar.com offers weekly check-ins with a coach as well as a number of treatments and workouts. You’ll get a level of structure that keeps you committed, as well as reports to assess your progress.
Some diet plans are so restrictive that you fall short of necessary vitamins and nutrients. When you’re part of a regimented and holistic plan, however, you’ll get all the nutrients you need. Supplements will provide fiber, folic acid, and other critical nutrients.
Explore Different Types of Weight Loss Programs
When you’re aware of the different types of weight loss programs, you can pinpoint the ones that seem best suited to your needs. Start by investigating different dietary options. You can move toward plant-based foods or start limiting your calories.
Add some regular exercise to build cardiovascular health and muscle mass. And consider a program with coaching to help you reach your goals.
To find more lifestyle tips, check back soon for new articles!