Whether you want to follow a structured diet or weight loss program, there are options available. These include meal delivery services, bootcamp-style workouts and calorie counting programs like Noom.
Bouvier recommends assessing your needs, goals and preferences before choosing a plan. For example, she notes that “the most effective exercise plans incorporate simple, traditional exercises such as bodyweight exercises and classic resistance training.” She also stresses the importance of incorporating muscle-building exercises as these burn more calories than fat.
Weight Loss
A weight loss diet plan for women can be an effective way to lose pounds. However, it’s important to find a plan that is sustainable. It should promote healthy eating habits and be appropriate for your current health situation. For example, if you have diabetes or another medical condition, a diet that eliminates entire food groups may not be a good fit. A structured diet such as those offered by commercial programs like Weight Watchers and Noom can help you learn to make better choices while providing detailed guidelines to follow.
A plan that incorporates resistance training can also help you increase muscle mass, which burns more calories than fat at rest. Personal trainer Marshall Weber recommends circuit training, which involves cycling through eight to 10 exercises lasting 30 to 60 seconds each to target different muscle groups.
A weight loss diet plan that cuts out whole foods may not be appropriate if you have diabetes, as it could lead to nutrient deficiencies. Likewise, a low-carb diet might not be appropriate if you are pregnant or breastfeeding.
Blood Sugar Control
Millions of Americans have diabetes or prediabetes, so controlling blood sugar levels is a priority. But even if you don’t have those conditions, keeping your blood sugar in a healthy range will help you feel better and lower your risk for health problems in the future.
Glucose, or blood sugar, is your body’s main energy source. Your blood sugar rises after you eat carbohydrates, which are found in foods like sweets and bread. To prevent your blood sugar from getting too high, your body releases insulin. Insulin helps the glucose get into your cells where it can be used for energy.
The best way to control your blood sugar is by eating regularly and following a healthy eating plan. You may also want to consider using a portable blood sugar monitoring device, or glucometer, to track your levels daily. You can use these devices to see how different foods and beverages affect your blood sugar levels. If you are unsure how to start, consult with your doctor or a registered dietitian for assistance.
Carbohydrates raise your blood sugar quickly, but how fast depends on the food you eat and what you pair it with. A good strategy is to eat carbs with protein or fat, which will slow down digestion and buffer any sharp increase in your blood sugar levels. Using the plate method and counting carbs are two common tools that can make it easier to stick to your meal plan and keep your blood sugar in the healthy range.
Sleep
Scientists have known for some time that sleep deprivation stimulates appetite, increases cravings for sugar and junk food, and makes it harder to make healthy choices. This is because lack of sleep upsets the balance between two important hormones that influence hunger: ghrelin tells the body you’re hungry, and leptin tells it you’re full. Getting enough sleep helps to bring these hormones back into balance, which may be one of the most effective ways to promote weight loss. Regular physical activity is also a good way to get more restful sleep. Ensure you’re sleeping well by following these tips:
Get your recommended seven hours per night, set a consistent bedtime, and avoid consuming caffeine and other stimulants close to bedtime.
Better self-esteem
A weight loss diet plan that emphasizes health over appearance may help boost self-esteem. Studies have shown that cognitive-behavioral weight loss programs can improve dietary habits and decouple eating behaviors from emotions, and promote change in body attitudes, all of which can lead to improvements in self-esteem.
Conclusion
Despite this, some studies report that people who try to lose weight often have lower self-esteem than those who don’t. One study found that low self-esteem was linked to trying to lose weight, even after controlling for other variables. It was also linked to unhealthy food choices and low levels of flexible cognitive control over food intake.