As we enter the New Year, most of us have already made a resolution to get the body of their dream this year. In fact, some are already working to ensure that by summer, nothing will keep them from rocking that bikini to the beach. Fortunately, there are tons of ways you can achieve weight loss. It will depend on the choices you make. There are programs and diets you can join to help you lose weight. While some of these may work for you, others are just waste of time and resources.
Unfortunately, most of us focus too much on weight loss alone, forgetting that losing weight isn’t the only indicator of good health. In fact, some weight loss diets can lead to changes that aren’t healthy for you. You can go on a cabbage diet for a week or month, but there is no way you can keep eating it forever.
With this in mind, we can explore other better ways one can achieve better and sustainable weight loss.
Most of the diets that are too restrictive aren’t effective for weight loss. While you may lose weight in short-term, it is well-documented that these weights are gain back quickly once the individual stops the diet.
Really, the world is getting tired of these restrictive diets. Fortunately, all hope is not lost as there is something new that gives hope to everyone that wants to lose weight. In a new ranking by US News and World Report, there is one diet that you have never heard of and this diet is now occupying the overall 4th position as the best diet for weight loss. The same diet also occupies the 3rd position as the best heart-healthy diet. This diet is known as TLC diet.
TLC stands for “Therapeutic Lifestyle Changes“. I know it doesn’t sound so catchy but the fact that it works is enough to motivate you. We know that weight loss is a by-product of a diet, most often than not, it doesn’t promise that you will get a body of a supermodel within a certain period of time.
This diet was developed to help you fight heart disease which is now the number one killer in the United States. It does this by using healthy lifestyle changes to tackle high blood cholesterol. Again, it helps you to lose weight by adjusting your caloric goals.
What makes this diet special is that it allows a lot of flexibility. It is not restrictive, which means it allows you to eat what you enjoy. However, it still involves counting calories and getting your recommended calories for your gender, weight, height, and activity level. You may need to do some calculations within the first few weeks, but it is very easy to get used to it.
This diet allows you to cut saturated fat to less than seven percent of your calorie intake. If you are taking a 1500 calorie diet, this means you will be getting less than ten grams of saturated fat, i.e. less fatty meats, and less full-fat dairy.
The diet recommends that you avoid Trans fats which are found as hydrogenated oils in products such as packaged foods and margarine. The diet put no limit on the number of unsaturated fats you should be eating but you need to have it in mind that high-fat foods are usually high in calories. What this means is that you need to keep calorie limit in mind when you are choosing foods that are high in healthy fats.
Note that saturated fats impact blood cholesterol levels more than dietary cholesterol. However, you will need to keep cholesterol under 200 mg per day. Foods such as shrimp, eggs yolks, and organ meats have high cholesterol. TLC does not forbid these foods but you should limit your intake. Note that a 3.5 oz. serving of shrimp has about 189 mg of cholesterol. You can stay under your cholesterol limit by using the cream sauce with olive oil and herbs.
This diet also recommends that you get lots of soluble fiber. In fact, it recommends that you get at least 5-10 grams a day of soluble fiber but if you can get 10-25 grams per day, that is fine too. Soluble fiber, unlike insoluble fiber which tasks your colon, dissolves into a substance that coats your intestinal walls and prevents them from absorbing cholesterol and dietary fat. You can get good soluble fiber from sources such as whole fruits, oatmeal, and beans. But remember, that you can get more result when you also get enough amounts of CLA Safflower Oils in addition to this soluble fiber. Combining these two will ensure you will feel full and avoid overeating. Moreover, by adding CLA Safflower Oils to your diet, you can see a faster weight loss.
Finally, this diet recommends that you get 30 minutes of moderate-intensity activity every day or at least, for the most days of the week. These activities can include biking, playing tennis, golfing, gardening, and even brisk walking. To get the best result, choose the one that you enjoy the most. You can join a group to make this activity more fun. Always ensure that you check with your doctor before you start a new diet.