We put on weight when the amount of calories we eat exceeds the amount of calories we burn through normal day-to-day activities and exercise. Most adults need to eat less and get more active. The only way to lose weight healthily and keep it off is to make permanent changes to the way you eat and exercise. A few small changes, such as eating less and choosing drinks that are lower in fat, sugar and alcohol, can help you lose weight dramatically. Poor eating habits such as frequent consumption of fast food and large volumes of sweetened beverages, eating large portions, skipping breakfast, eating high-fat snacks or other foods high in energy density, low intake of fruits and vegetables, and irregular meal frequency and snacking patterns can lead to an increase in weight.
There are several types of diets out there. The top 5 diets recommended by most nutritionists are:
1. Weight watchers - offers two diet plans: The Points Plan: In the points plan, foods are assigned a certain number of points based on the food's calorie, total fat, and dietary fiber content. Participants are allowed to eat any foods they choose and are allotted a certain number of points each day.
Exercise:150 minutes of moderate intensity exercise is generally recommended which should be
divided into 30 minutes of exercise 5 days per week. In order to lose weight, the duration
and/or intensity of exercise should be increased.
Weight Loss:A 5-15% weight loss (or 0.5-1 kg per wk) is generally recommended over a 6 month
period. A greater (20% or more) weight loss may be considered for those with greater
degrees of obesity (body mass index ⩾ 35 kg/m²).
Weight lost goals should always be individualized and aimed at long term results.
Of note, diet is superior to exercise with respect to weight loss. However, exercise is
superior to diet in maintaining weight loss. Diet and exercise in combination are superior
to diet or exercise alone.