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People who follow a healthy lifestyle do more than just manage their diet and make good food choices. They also tend to get regular exercise, keep alcohol in check, dont smoke and manage their weight.

Positive clusters like these have a beneficial impact on physical and mental health.

But negative actions also can cluster together, which is why people who smoke often tend to drink more heavily, have poor diets and get little exercise.

Being aware of how certain behaviors cluster together and interact can help improve your health and also have significant effects on your diet.

Grace Derocha, a dietitian and national spokesperson for the Academy of Nutrition and Dietetics based in Detroit, often sees these cluster behaviors.

On the negative side, it could be that you went to bed too late the night before, then couldnt wake up in the morning, so you missed your workout, Derocha says. Then, you dont have time to eat breakfast, and you dont make and pack your lunch.

Or maybe youve had a stressful day, and you have a drink, then one drink turns into two or three, then you go to bed, you are dehydrated, and you dont sleep well. It turns into a cycle.

But creating positive habits and behaviors often starts with one simple change.

When you start exercising even a little, then its easier for you to drink more water, Derocha says. From there, maybe you increase your exercise and begin adding more fruits and vegetables to your diet, then add high-fiber foods and you sleep better, too. You begin treating your body right, so you feel better and you want to do more. It takes time, but thats when the magic happens.

To improve your health and diet, studies show the most influential and motivating factor is physical activity. Regular exercise can help control when and how much you eat, preventing weight gain and reducing obesity, and several studies suggest that activity can affect the type of food you eat, too.

A study published in the International Journal of Obesity evaluated dietary patterns via a questionnaire given to more than 2,000 sedentary college students before and after a 15-week exercise intervention.

The program consisted of aerobic exercise training three days a week. Despite being told not to change their diet, the researchers found that many participants started eating more nutritious foods, like fruits, vegetables, lean meats, fish and nuts, and fewer fried foods, pop and snack foods. The more they exercised, the healthier their diet became.

Other research also has found that exercise motivates people to eat a better diet.

People who begin to work out and want to see muscle definition or lose weight quickly realize diet does make a difference, Derocha says. Its a matter of nourishing your body and being your best self.

That doesnt happen overnight. It takes time, consistency and patience. It also means understanding whats important to you, what drives you and whats doable for you.

Here are a few other ways to stay on track:

Following a healthy lifestyle is more than changing your diet. Multiple health behaviors play a significant role.

Most people know what they should be doing, Derocha says. Its just a matter of motivating them to want to do it and empowering them to apply the knowledge they already have.

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Healthy means more than just eating right - Chicago Sun-Times

While our top three weight loss programs were all recommended by two out of three of our experts, there were a few honorable mentions that also made the cut, based on the recommendation of at least one panelist.

This 30-day elimination diet focuses on whole, unprocessed foods and a 10-day re-introduction period. Its creators claim this short-term elimination can help with everything from digestive issues to energy levels. While Dr. Jampolis cautions that this restrictive way of eating is challenging to follow over the long term, she recommends it as a reboot to get you off highly processed foods that have been linked to increased risk of cancer, heart disease, diabetes, dementia and obesity.

Developed by the prestigious medical institution it gets its name from, the The New Mayo Clinic diet is an updated digital version of its original weight loss program that claims to help provide sensible and sustainable weight loss via personalized meal plans, educational content, a food tracker and at home workouts. This program is designed to help lose excess weight and find a healthy way of eating that is sustainable for a lifetime, explains Dr. Wallace. It also teaches [users] to enjoy good nutrition.

A meal delivery and one-on-one coaching service, Jenny Craig focuses on portion control and support to help users lose weight. Research supports the idea of portion controlled food programs like Jenny Craig for weight loss, and even some degree of portion controlled prepared meals for weight maintenance, explains Dr. Jampolis. Still, she cautions that while Jenny Craig may help some individuals with weight loss, the meals are highly processed and may not be the most nutrient dense way to lose weight in the long term. Additionally, Dr. Jampolis notes that the Jenny Craig weight loss program may be expensive for some people and does not teach you how to control portions in the real world, i.e., once you stop receiving the brands pre-portioned meals.

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Best Weight Loss Programs Of 2023 Reviewed Forbes Health - Forbes

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The first thing to consider when deciding on a diet is: Whats my goal? Am I trying to lose weight or body fat? Or am I trying to improve a specific aspect of my health or my life? A 2014 study in Health Psychology and Behavioral Medicine found that examining the intersection of life goals and dietary goals can have an impact on your ability to achieve and maintain diet-related changes. Once you know what your desired outcome is, its time to delve into the details.

Dr. Cheskin says to determine if youre likely to stick with a diet, its important to know yourselfthe more you can be introspective, the better. After all, a 2018 study in JAMA Network found people achieved similar weight loss results on a healthy low-fat diet and a healthy low-carbohydrate diet. So the diet thats likely to work for you is the one youre most likely to stick with.

To that end, ask yourself the following questions:

The practicality of what youre choosing is really important because there are still only 24 hours in a day, says Leslie Bonci, a registered dietitian and owner of Active Eating Advice in Pittsburgh.

Its also wise to consider your dieting history, including what has worked for you and what hasntand why. There are very few people in this world who havent been through this a few times before, Bonci says.

There may be valuable lessons in your previous experiences. If you were tired and miserable on a low-carb approach in the past, you should probably look at a different one. On the other hand, if you were successful with a plan that included mini meals throughout the day, that approach might be worth trying again.

Also, think about whats realistic for your lifestyle. While a rigid, calorie-cutting plan may be appealing initially because it takes the guesswork out of what to eat, it may be hard to stick with it for an extended period of time.

If there isnt some flexibility built in, it probably wont work for you in the long term because life throws us curveballs, says Dr. Cheskin. It should be adaptable to different situations and personalities. In other words, it needs to be a plan you can live with.

Its also important to consider a particular diets safety and effectiveness. For example, is there research or science behind the diet? Or is it based on unproven assumptions? Look at statistics or clinical studies to gauge its success for other people, Dr. Cheskin advises. In general, experts say that a healthy, sustainable weight loss plan should include:

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10 Best Diets Of 2023, According To Experts Forbes Health

Weight loss: Choosing a diet that's right for you

Don't fall for gimmicks when it comes to weight loss. Evaluate diets carefully to find one that's right for you.

When it comes to weight loss, there's plenty of advice. Magazines, books and websites promise that you can lose all the weight you want for good. To do this, they suggest that you use diets that get rid of fat or carbs. Or use superfoods or special supplements.

With so many options, how do you know which approach might work for you? Here are some suggestions for choosing a weight-loss program.

Before you start a weight-loss program, talk to your health care provider. Your health care provider can go over your medical issues and the drugs you take that might affect your weight. Your provider can guide you on a program that's right for you. And you can discuss how to exercise safely. This is important if you have physical or medical challenges or pain with daily tasks.

Tell your health care provider about your past efforts to lose weight. Be open about fad diets that interest you. Your provider might be able to direct you to weight-loss support groups or refer you to a registered dietitian.

There's no one diet or weight-loss plan for everyone. Think about your preferences, lifestyle and weight-loss goals. Pick a plan that you can tailor to your needs.

Before starting a weight-loss program, think about:

It's tempting to buy into promises of fast and amazing weight loss. But a slow and steady approach is easier to keep up. And it often beats fast weight loss for the long term. A weight loss of 0.5 to 2 pounds (0.2 to 0.9 kilograms) a week is the typical recommendation.

Faster weight loss can be safe if it's done right. Examples include a very low-calorie diet with medical supervision or a brief quick-start phase of a healthy-eating plan.

Successful weight loss requires a long-term commitment to making healthy lifestyle changes in eating, exercise and behavior. Behavior change is vital, and could have the greatest impact on your long-term weight-loss efforts.

Be sure to pick a plan you can live with. Look for these features:

Flexibility. A flexible plan uses a variety of foods from all the major food groups. It includes vegetables and fruits, whole grains, low-fat dairy products, lean protein sources, and nuts and seeds.

A flexible plan allows a treat now and then if you like. The plan should include foods you can find in your local grocery store and that you enjoy eating. But limit alcohol, sugary drinks and high-sugar sweets. The calories in those items don't provide enough nutrients.

The table below lists some of the more common diets. There's overlap, but most plans can be grouped into a few major categories.

Studies comparing different weight-loss programs have found that most programs result in weight loss in the short term compared with no program. Weight-loss differences between diets are generally small.

Before you dive into a weight-loss plan, take time to learn as much about it as you can. Just because a diet is popular or your friends are doing it doesn't mean it's right for you. Ask these questions first:

Successful weight loss requires long-term changes to your eating habits and physical activity. This means you need to find a weight-loss approach you can embrace for life. You're not likely to keep off the weight you lose if you go off the diet and back to old habits.

Diets that leave you feeling deprived or hungry can cause you to give up. And many weight-loss diets don't encourage permanent healthy lifestyle changes. So even if you do lose weight, the pounds can quickly return once you stop dieting.

You'll likely always have to remain careful about your weight. But mixing a healthier diet with more activity is the best way to lose weight, keep it off for the long term and improve your health.

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The Mayo Clinic Diet: A weight-loss program for life

The Mayo Clinic Diet is a lifestyle approach to weight loss that can help you maintain a healthy weight for a lifetime.

The Mayo Clinic Diet is a long-term weight management program created by a team of weight-loss experts at Mayo Clinic.

The program has been updated and is designed to help you reshape your lifestyle by adopting healthy new habits and breaking unhealthy old ones. The goal is to make simple, pleasurable changes that will result in a healthy weight that you can maintain for the rest of your life.

The purpose of the Mayo Clinic Diet is to help you lose excess weight and find a healthy way of eating that you can sustain for a lifetime.

It focuses on changing your daily routine by adding and breaking habits that can affect your weight. Simple habits, such as eating more fruits and vegetables, not eating while you watch TV, and moving your body for 30 minutes a day, can help you lose weight.

The Mayo Clinic Diet is based on the latest behavior-change science, which will help you find your inner motivation to lose weight, set achievable goals and learn to handle setbacks.

You might choose to follow the Mayo Clinic Diet because you:

Remember to check with your health care provider before starting any weight-loss program, especially if you have any health conditions.

The Mayo Clinic Diet is the official weight-loss program developed by Mayo Clinic experts. It is based on research and clinical experience.

The program focuses on eating delicious healthy foods and increasing physical activity. It emphasizes that the best way to keep weight off for good is to change your lifestyle and adopt new habits that you enjoy and can stick with. This program can be tailored to your own individual needs, health history and preferred eating style.

The Mayo Clinic Diet has two phases:

To support your weight-loss journey, the Mayo Clinic Diet also makes available electronic tools, such as a food and exercise journal and a weight tracker, to help you stick with the program.

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The Mayo Clinic Diet makes healthy eating easy by teaching you how to estimate portion sizes and plan meals. The program doesn't require you to be precise about counting calories. Instead, you'll eat tasty foods that will satisfy you and help you lose weight.

Mayo Clinic experts designed the Mayo Clinic Healthy Weight Pyramid to help you eat foods that are filling but low in calories. Each of the food groups in the pyramid emphasizes health-promoting choices. The pyramid encourages you to eat virtually unlimited amounts of vegetables and fruits because of their beneficial effects on both weight and health.

The main message is simple: Eat most of your food from the groups at the base of the pyramid and less from the top and move more.

The Mayo Clinic Diet provides practical and realistic ideas for including more physical activity and exercise throughout your day as well as finding a plan that works for you.

The program recommends getting at least 30 minutes of physical activity every day and even more exercise for further health benefits and weight loss. It provides an exercise plan with easy-to-follow walking and resistance exercises that will help maximize fat loss and boost mental well-being. It also emphasizes moving more throughout the day, such as taking the stairs instead of an elevator.

If you've been inactive or you have a medical condition, talk to your doctor or health care provider before starting a new physical activity program. Most people can begin with five- or 10-minute activity sessions and increase the time gradually.

The Mayo Clinic Diet provides a choice of five different eating styles at several calorie levels. Whether you would like to follow the Mayo Clinic Diet meal plan, are vegetarian or prefer the Mediterranean eating style, you will find an abundance of recipes and meals that won't leave you hungry.

Here's a look at a typical daily meal plan at the 1,200-calorie-a-day level from the Mediterranean eating plan:

What about dessert? You can have sweets but no more than 75 calories a day. For practicality, consider thinking of your sweets calories over the course of a week. Have low-fat frozen yogurt or dark chocolate on Monday, and then hold off on any more sweets for a few days.

The Mayo Clinic Diet is designed to help you lose up to 6 to 10 pounds (2.7 to 4.5 kilograms) during the initial two-week phase.

After that, you transition into the second phase, where you continue to lose 1 to 2 pounds (0.5 to 1 kilograms) a week until you reach your goal weight. By continuing the lifelong habits that you've learned, you can then maintain your goal weight for the rest of your life.

Most people can lose weight on almost any diet plan that restricts calories at least in the short term. The goal of the Mayo Clinic Diet is to help you keep weight off permanently by making smarter food choices, learning how to manage setbacks and changing your lifestyle.

In general, losing weight by following a healthy, nutritious diet such as the Mayo Clinic Diet can reduce your risk of weight-related health problems, such as diabetes, heart disease, high blood pressure and sleep apnea.

If you already have any of these conditions, they may be improved dramatically if you lose weight, regardless of the diet plan you follow.

In addition, the healthy habits and kinds of foods recommended on the Mayo Clinic Diet including lots of vegetables, fruits, whole grains, nuts, beans, fish and healthy fats can further reduce your risk of certain health conditions.

The Mayo Clinic Diet is meant to be positive, practical, sustainable and enjoyable, so you can enjoy a happier, healthier life over the long term.

The Mayo Clinic Diet is generally safe for most adults. It does encourage unlimited amounts of vegetables and fruits.

For most people, eating lots of fruits and vegetables is a good thing these foods provide your body with important nutrients and fiber. However, if you aren't used to having fiber in your diet, you may experience minor, temporary changes in digestion, such as intestinal gas, as your body adjusts to this new way of eating.

Also, the natural sugar in fruit does affect your carbohydrate intake especially if you eat a lot of fruit. This may temporarily raise your blood sugar or certain blood fats. However, this effect is lessened if you are losing weight.

If you have diabetes or any other health conditions or concerns, work with your doctor to adjust the Mayo Clinic Diet for your situation. For example, people with diabetes should aim for more vegetables than fruits, if possible. It's a good idea to snack on vegetables, rather than snacking only on fruit.

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