Not a diet, please. Take a few easy steps to eat better and shed some pounds.
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Key Points :
1. There are better courses of action than going on a diet if you want to reduce weight and become healthier.
2. Long-term outcomes could be improved by making a few minor modifications to your diet.
3. An eating program or a nutritionist may be helpful to get you started if you need structure to succeed.
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Whether you made a goal for the new year or not, you've probably considered making changes to your lifestyle for 2023.
That most likely entails starting a diet, right? No, not always.
A diet may be the answer if you're seeking a short-term weight loss plan. However, many experts recommend changing one's dietary philosophy instead, as doing so can help one live a longer, healthier life.
You may lose weight and prevent the yo-yo impact of weight gain and loss associated with fad diets by making improvements to your diet. In 2020, the British medical journal BMJ published a worldwide study of 14 diets that indicated dieters had lost weight after six months, but the majority had gained it back after a year.
Mimi Secor, a nurse practitioner who focuses on women's health and the author of "Healthy & Fit at Any Age," said: "Unfortunately, when patients accomplish their goal and discontinue the program, most regain the weight they've lost and then some."
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I want to consume better food and shed some pounds. Which diet ought I to follow?
Don't approach it as a diet, to start. Elana Paddock, a registered dietitian nutritionist at the Cooper Clinic in Dallas, Texas, said: "I educate my clients to substitute the word 'diet,' which is typically perceived as a transitory solution, with the term 'healthy eating plan,' since it is more permanent.
Intermittent fasting, which often entails eating only during the day's first six to eight hours, is a contemporary fad diet. However, during a six-year period, recent research published in the Journal of the American Heart Association revealed no connection between the timing of meals and weight reduction.
But eating fewer, smaller meals were linked to weight decrease.
In addition, missing meals could increase subsequent hunger and desires, encouraging overeating and making it more difficult to choose healthy foods, according to Paddock. "Generally speaking, stringent dietary practices can result in comparable harmful effects."
The top suggestions on U.S. News and World Report's list of the 2023 Best Diets are "technically not diets the way we think of diets as anything restrictive," according to Gretel Schueller, managing editor of health at U.S. News. They follow a lifestyle philosophy.
What are some effective diets to think about as improved eating regimens?
According to Schueller, the Mediterranean diet is "actually more of an eating style and it's highly customizable" since it places an emphasis on vegetables, fruits, lean chicken, seafood, whole grains, nuts, and unsaturated fat from extra-virgin olive oil.
"Diets that are successful don't exclude whole food categories or leave you feeling deficient. They can be best understood as an eating habit "explained Schueller.
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