In this article, we are going to look at the 10 best ways to lose weight that actually work. For detailed coverage of this topic and a more comprehensive list, please look at the 25 Best Ways To Lose Weight That Actually Work.
10. Ornish Diet
The Ornish diet, developed in 1977 by Dr. Dean Ornish, encourages eating a variety of plant-based foods, such as fruits, vegetables, whole grains and legumes. The followers of the diet are discouraged from consuming meat, fish or poultry. However it allows for limited nonfat dairy products and eggs (lacto-ovo vegetarian diet approach). Moreover, it restricts dietary fat to 10% of one’s daily caloric intake, and places a strong emphasis on stress management and exercise—both of which are critical components of a healthy lifestyle.
Meanwhile, research suggests that a plant-based diet, such as the Ornish diet, may help people lose weight.
9. WW (formerly called Weight Watchers)
This commercial program uses a personalized points system, rather than calorie counting, to help people lose weight and adopt healthy eating and lifestyle habits.
Many studies have demonstrated that the program can aid in weight loss. For instance, a research including 152 obese participants revealed that those following WW dropped an average of about 6% of their body weight at 3 months.
In terms of best ways to lose weight that actually work, it comes in at number ten on our list.
8. TLC Diet
Followers of the Therapeutic Lifestyle Changes (TLC) diet, created by the National Institute of Health (NIH), are encouraged to eat plenty of fruits, vegetables, lean meats, and whole grain pasta, bread, and cereals, while limiting intake of foods rich in saturated fat and cholesterol.
In addition to promoting balanced eating, this heart-healthy eating plan suggests doing 30 minutes of activity a day. The TLC diet recommends that if losing weight is the objective, men should consume 1,200–1,600 calories daily, while women should aim for 1,000–1,200 calories per day.
7. Pescatarian Diet
Followers of this diet eat everything included in a vegetarian diet, fruits, vegetables, grains, legumes, eggs, meat substitutes, and dairy, with the addition of fish and other seafood.
With an abundance of fiber from plant-based foods and lean proteins from fish, this diet is ideal for creating a calorie deficit. When coupled with portion control and healthy fish methods like grilled or steamed, it can aid in weight loss.
6. Volumetrics Diet
Barbara Rolls, a nutrition professor at Penn State University, developed the Volumetrics diet, which encourages people to eat a lot of nutrient-dense foods that are low in calories and high in water to help them lose weight.
It divides foods into four categories based on their caloric density. Foods in category one are meant to be consumed the most, while those in category four are to be strictly limited. On the other hand, portion control is important for foods that fall in between.
5. DASH Diet
DASH, which stands for “Dietary Approaches to Stop Hypertension”, is an eating plan designed to help treat or prevent high blood pressure. This diet emphasizes the consumption of fruits, vegetables, whole grains, lean protein, and low-fat dairy and limits sodium (2,300 mg max a day), saturated fat and dietary cholesterol.
While there is no explicit weight reduction goal associated with the DASH diet, the followers of this diet can lose weight if they restrict calories and adhere to its heart-healthy guidelines. Therefore, it’s one of the most effective strategies to lose weight.
4. MIND Diet
This diet, a combination of the DASH and Mediterranean diets, focuses on foods that improve brain function. It emphasis eating plenty of fresh produce including green leafy vegetables, berries, whole grain cereals, nuts, olive oil, fish, poultry, while limiting foods that are high in saturated fats and added sugars. When combined with a moderate amount of exercise, the diet can also help with weight loss.
3. Mayo Clinic Diet
The Mayo Clinic Diet, a well-balanced eating plan by weight-loss experts at the renowned Minnesota-based medical center, is low in fat and calories and prioritizes whole grains, fruits and vegetables.
The Mayo Clinic diet is a 12-week program which is broken down into two phases, one focused on shedding weight and the other on maintaining healthy habits. The first phase (Lose it!) is designed to help members shed 6 to 10 pounds. It lasts for two weeks. Meanwhile, Mayo Clinic claims that members in the second phase (Live It!) can lose 1 to 2 pounds per week until they reach their target weight.
2. Flexitarian Diet
Created by dietitian Dawn Jackson Blatner, the Flexitarian diet is one that endorses mostly plant-based foods with the occasional inclusion of meat. If you want to reduce weight, Blatner suggests a flexitarian diet that gives you roughly 1,500 calories a day.
1. Mediterranean Diet
The Mediterranean diet tops our list of the best ways to lose weight that actually work. Consumption of fruits, vegetables, whole grains, nuts, pulses (beans, lentils, peas, and chickpeas), fish, and olive oil are encouraged in this diet. At the same time, it permits chicken, eggs, and dairy in moderation while limiting processed foods, added sugars, and red meat.
A 12-month study involving over 500 participants revealed that maintaining weight loss was twice as likely to occur when this diet was followed closely.
Disclosure: None. You can also take a look at 10 Best Fitness and Gym Stocks To Buy Now and the 15 Most Expensive Medical Treatments/Procedures In The World.
