You have probably noticed that there are tons of different diets out there. It amazes me at all of the different types that people have come up with to lose weight. For me, I can't diet. It is all about a lifestyle change. I eat healthier and I get a lot of exercise. None of this only eating certain types of food and cutting out different types, that just isn't something I can keep on and I don't like feeling restricted. So moderation in all things is what works for me. But whether or not you are a dieter or just trying to be healthier, read on. There is a lot of good information here!
Every single year, rating groups like Consumer Reports and U.S. News poll health experts and the actual dieters themselves to see which diets are most successful. Every year there are a handful that always rise to the top: Weight Watcher, the Dash Diet, the Mediterranean Diet, the Mayo Clinic Diet and clean eating. They tend to score the highest because of their effectivenenss, ease and safety. But they do have some common features so here are the top five rules that you should follow in your diet or healthy eating lifestyle.
1. They Push Produce
Normal recommendations are to eat 5 servings a day. That just won't cut it. You actually need seven to nine portions of fruits and vegetables a day when you are dieting. Veggies and fruits are fat-free and ultra low in calories. When your start to focus on adding produce instead of cutting things out, your calorie intake naturally drops and your health quotient rises, all without having those annoying feelings of deprivation set in.
2. They Prescribe Portion Control
Portion control is the companion to moderation. Eating until you are satisfied but not stuffed is associated with feeling more energy and less distress after meals. Plus, by eating smaller portions, the body becomes conditioned to feel "full" after smaller amounts of food. The easiest way to control portions at home is by using small bowls, plates, cups and glasses. At restaurants order appetizers and sides instead of an entree, or get an entree to share. By resetting what you think of as a portion of food you will eat less over time.
3. They Allow Room For Treats
Research has shown that rigid diets with lots of rules about what not to
eat are associated with eating disorders, mood disturbances and
ultimately, failure to maintain lost weight. The good diets are flexible
enough to enable you to practice good decision making out in the real
world. Some diets call it healthy cheating, others may call it a reward,
others say it is everything in moderation. But regardless of how a diet
labels this rule bending, fitting in the occasional indulgence actually
makes sticking to your diet much easier.
4. They Build In Social Support
Humans have a basic desire to mimic, and we subconciously mimic the behaviors of our friends. That is why you should expect to be as fat or slim as your companions. Research shows that dieters have greater success when they are supported by fellow dieters and healthy friends. And it doesn't matter whether or not your supportive friends live near you. That is why both online and in-person support groups work so well. Having support during your failures and successes makes you feel like you are not alone. That is what will help you stick with a plan even when the going gets tough.
5. They Add More Movement
When it comes to losing weight, eating fewer calories really is more important than moving more. But for keeping that weight off, regular physical activity really is the key. The best diet plans all promote moderate physical activity. The American College of Sports Medicine says that around 30 minutes of exercise each day is a good place to start.
