The Best Weight Loss Programs: Top 5 Diets Most Recommended by Experts
There are many different diets that you can try to lose weight. The problem with many diets is our inability to stick to them. If you decide to make lifestyle changes, make sure you choose lasting changes that fit your personality and lifestyle. The key to changing our diet is changing small habits that we do every day. According to the American Psychological Association, “an amazing 43% of everyday actions are habitually performed while people are thinking about something else.” For example, if you’re someone who has a craving for sweets, instantly eliminating all sugar from cold turkey isn’t the best way to be successful. If you add sugar to your coffee or tend to eat desserts after dinner, you can start reducing those amounts or replacing those items with a healthier option.
Diet should also be combined with a healthy exercise routine. Although exercise cannot compensate for a poor diet, combining the two is the best option for maintaining your health. A survey of 2,000 American adults found that 79% said they generally felt happier when they stuck to a regular exercise routine. However, 48% also said they are too busy from work and other commitments to exercise at all.
Let’s find out which weight loss programs actually work! StudyFinds reviewed expert recommendations from ten websites to create a list of the best weight loss programs. Our recommendations are based on the best choices across Europe. Do you have any tips that we might have missed? Please share them in the comments.
The list: The best weight loss programs according to experts
1st WW (Weight Watchers)
WW, formerly known as Weight Watchers, is the most recommended weight loss program. It works because you can easily integrate the program into your life. “You’ll be pleased to know that it suits any lifestyle, meaning you don’t have to go without the foods you love most while you watch the scales plummet,” he writes Eat this, not that.
“The program is known for telling its customers that “no food is taboo.” While customers follow a point system that assigns a certain number of points to foods, there are many ZeroPoint foods that are allowed.” CNET explained.
But WW isn’t just about losing weight: “WeightWatchers also focuses on inspiring healthy living and improving overall well-being. This includes a holistic approach to helping members eat healthier and exercise more. A backbone of the program is support via the WW app, expert-led virtual and in-person workshops to provide practical behavior change tools and techniques to help along the way,” says US News.
This program has as many recommendations as the DASH diet. However, it focuses more on weight loss and is easier to follow than DASH, which is why it ranks higher on our list. Refers to itself as WeightWatchers for Millennials, Noom is an “app that tracks your food and physical activity, helping you lose weight without restrictive dieting,” according to Noom CNET.
Accordingly world of womenthe Noom app “helps you lose weight by applying psychological behavioral principles (cognitive behavioral therapy, or CBT, to be precise) that gently guide you to make different choices about what and how you eat. Health coaches are available 24/7 to answer questions and provide encouragement.”
“Noom aims to use a holistic and psychology-based approach to help you change your eating habits and lose weight by offering daily learning sessions and tools to help users with nutrition, stress, sleep and exercise.” SI showcase explained. “In a study of nearly 36,000 people, 77.9 percent of users with Noom lost weight over nine months, with 22.7 percent of people losing more than 10 percent of their body weight.”
3. DASH Diet
As previously mentioned, this diet was “originally developed to prevent and treat high blood pressure. Since then, it has also been shown to be effective in lowering blood cholesterol levels, making it an ideal plan for individuals with heart disease, their risk factors, or a family history of heart disease,” says Good housekeeping.
“On the DASH diet, you use a chart to estimate your daily calorie needs, which is then used to work out how many servings of each food group you should be consuming,” he writes forbes. According to the Forbes Health Advisory Board member, “You may find it harder to eat out with the reduced sodium […] and cooking without adding salt can also be more difficult, but adding spices and herbs can make this diet even healthier.”
“You will certainly improve your health with this diet, and if you cut calories while following DASH’s heart health rules, you can lose weight And lower your blood pressure,” claims prevention. “A recent study of overweight older adults found that those who followed the DASH diet lost weight and reduced body fat, along with many other health benefits.”
4. Mediterranean Diet
This diet is the top choice of four experts – Healthline, Good Housekeeping, Prevention and Forbes. “This type of diet is one of the most balanced and sustainable you can pursue, filled with the ideal mix of foods for good overall health, sustained energy and disease prevention,” he says Good housekeeping.
“Inspired by the traditional eating habits of southern Italy and Greece, the Mediterranean diet is considered ‘the gold standard in preventive medicine’ due to its ‘harmonious combination’ of antioxidant and anti-inflammatory properties, according to a review of studies.”, writes forbes. “Rich in fresh fruits, vegetables, legumes, whole grains, and fish, this diet provides health benefits including increased life expectancy, reduced risk of chronic disease, and improved quality of life.”
“While not specifically designed for weight loss, many studies have shown that following the Mediterranean diet can lead to weight loss,” he notes health line. And prevention adds that “A recent UK study found that people who lost a lot of weight were twice as likely to keep it off as those who ate a Mediterranean diet.”
5. Therapeutic Lifestyle Changes (TLC) Diet
With competition from Mediterranean DASH Intervention in Neurodegenerative Delay (MIND) diet, the Mayo Clinic dietand a general flexitarian diet, the TLC diet earned the remaining spot on our list because it was ranked the best diet for weight loss on US news and because its closest competitor, the flexitarian diet (essentially low-meat ), was a bit too vague for a weight loss program.
According to the US News ranking,”Mayo Clinic Diet and TLC Diet took third place [for best weight loss diets, after WW and DASH]. The Mayo Clinic Diet focuses on fruits, vegetables, and whole grains. It helps people improve their eating habits. The Therapeutic Lifestyle Changes (TLC) diet focuses on vegetables, fruits, lean protein, and lowering cholesterol,” he says WebMD.
“The TLC diet restricts foods high in fat and cholesterol and encourages foods high in soluble fiber, a type of fiber that dissolves in water,” explains health line. “In addition, the diet recommends aiming for at least 30 minutes of moderate-intensity exercise daily.” TLC was also the easiest diet to follow US Newsalong with the flexitarian diet and the most family-friendly diet related to the flexitarian and the Mediterranean diet.
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