Diets Don't Work

They are not realistic and cannot be adhered to on a permanent basis. In fact, every major study shows that the vast majority of dieters gain the weight back, and sometimes more. So if diets don't work, how are you supposed to lose weight?   BE PATIENT When you lose weight too quickly, you lose not only fat, but also muscle. Losing muscle decreases your metabolism, making it harder to keep the weight off.  To ensure safe, permanent fat loss, aim for losing 1-2 pounds per week. COUNT CALORIES Eating too few calories can be just as detrimental as eating too many. Too few calories will slow down your metabolism while too many will make you gain weight.  Determine your personal calorie range for weight loss with an app or website like MyFitnessPal.com.  EAT A BALANCED DIET Limit processed foods, and eat a wide variety of fresh vegetables, fruit, nuts, seeds, whole grains and lean protein. LISTEN TO YOUR BODY If you slow down and listen to your body's internal cues, you can learn to eat the right amount of food.  We know it can be tempting, but try not to eat just because it's there or just because other people are eating. EXERCISE! EXERCISE! EXERCISE! Studies show that people who lose weight and keep it off exercise 5 hours a week.  When they start to slack off by even one hour a week, they stop making progress, or even start to gain weight back.