The Best Weight Loss Methods According to Science Research
- Dietitian.Lauren Hmede
- Aug 8, 2019
- 2 min read
The Best Weight Loss Methods
A diet that reduced food intake by about 500 calories per day
More physical activity like walking for 20-25 minutes each day
Support from a trained professional such as a doctor, registered nurse, or registered dietitian
When researchers evaluated the results of different weight loss studies, they found that when dieters did one of the things on the list but not the others they were less successful. And even dieters who did only two things lost less weight.
The people who lost the most weight were those who combined all three things: diet, exercise, and support.
The Best Weight Loss Method for You
Maybe the results of the study are not surprising to you. After all, the fact that we need to eat less and move more isn't exactly groundbreaking news. But there are a few takeaways from this research that may be helpful if you are trying to slim down.
Support Matters
Don't underestimate the role that your physician can play in your weight loss journey.
Your doctor can help you to understand how weight loss can improve your health. He or she can also provide support and referrals to other professionals like a registered dietitian who can help make weight loss easier for you or a behavioral health specialist to manage emotions that affect eating.
The support you get from a physician, a nurse or a registered dietitian can help you to stay motivated and on track when typical challenges arise.
You Need to Track Your Calories
If you want to reach a calorie deficit of 500 calories per day as suggested by the study, you need to track your food intake, especially at the beginning of your program.
Otherwise, you'll never know if you are reaching your target on a regular basis. And consistency is key when you're trying to slim down.
So how do you count calories? Some dieters use a smartphone app, but others use a paper journal to plan meals and record calorie intake.
Use the method that works best for you. Eventually, you may be able to ditch the numbers and use a more simple approach, like portion control. But keeping track of calories at the beginning of your program is likely to be helpful.
Change Your Habits to Change Your Weight
Remember that weight loss is about changing your lifestyle, not just your diet. If you change your eating habits to slim down,that's great.
But you also need to change your daily routine to include enough activity for weight loss and you need to connect with others to address emotional and behavioral changes as well.
And lastly, you can't expect big results if you only make small changes. If you really want to lose weight, you need to tackle each of the three tasks if you want to see real results.
Record your daily calorie intake, measure your weekly workouts and stay accountable to a health coach or other professional to reach your weight loss goal and keep the weight off for good.
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