Are you looking for a way to lose weight safely and effectively? Endocrinologist and obesity specialist Marcio Griebeler, MD, explains why slow and steady weight loss is the best approach and how to do it. There are several factors that can affect your weight loss efforts, such as making changes to diet, exercise, and lifestyle. With the right tools and tips, you can stay on track and reach your goals. It's important to know what not to do when it comes to weight loss.
Before starting a new plan, it's best to talk to your doctor. He or she can help you customize a program that is tailored to your needs and monitor its progress safely. Even small changes can make a big difference in your health. You may be tempted to try a “fad diet” for quick results, but these diets are difficult to maintain and don't provide the essential nutrients that a balanced diet offers.
If you're not sure which of the many diet plans is most effective for you, it can be difficult to start your weight loss journey. Additionally, people who try fast weight loss plans often regain the weight they lost because their metabolism has changed. If you're having trouble making lifestyle changes or if these changes aren't enough to help you reach and maintain a healthy weight, you may want to consider a weight-loss program or other types of treatment.
Losing weighttoo quickly can increase the risk of side effects, such as loss of muscle mass, lower metabolism, nutrient deficiencies, gallstones, and many other risks.
The Mayo Clinic diet is designed to help you stay underweight permanently by making smarter dietary choices, learning how to manage setbacks, and changing your lifestyle. While losing weight slowly may not seem appealing at first, there are many things you can do to help speed up the process safely. Many adults are overweight or obese1 and try different types of weight loss programs in an effort to lose extra pounds. However, these programs often lead to water or lean tissue loss instead of fat loss because it's hard to burn so many calories in such a short period of time.
Before starting any program, make sure it is based on current research on what works best for achieving and maintaining a healthy weight. The goal of the Mayo Clinic diet is to help you lose excess weight and find a healthy way to eat that you can maintain throughout your life. Once your body depletes its glycogen stores, your weight loss should stabilize at 1-2 pounds (0.45-0.9 kg) per week. Studies have shown that having the support of a health professional can improve your chances of long-term success (23, 2).
In one study, 103 people followed a fast weight loss diet for 12 weeks while 97 people followed a slow but steady weight loss diet for 36 weeks. The goal is to make simple yet pleasurable changes that result in a healthy weight that you can maintain for the rest of your life. When researching different programs, make sure staff members are able to answer questions about program features, safety, costs, and outcomes. In fact, research has found that after losing weight, about two-thirds of dieters gain more than they initially lost.