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It is no news flash that weight loss is a major focus in the minds of many Americans. From weight-loss programs to exercise videos and low-fat or low-calorie foods, losing and gaining weight has become somewhat of a national pastime. Looking good and feeling good is important. After all, good health includes not only a healthy body, but also a healthy attitude.

The first component of weight management deals with healthy eating. No food plan is magical and no specific food must be included or avoided. The best dietary recommendation is to follow the guidelines set forth by the USDA MyPlate Daily Checklist. The USDA MyPlate Daily Checklist encourages eating a variety of foods from the USDA MyPlate Daily Checklist food groups.

A simple reduction in calorie intake may be recommended for weight loss. However, severely restricting calories can be counter-productive. Calorie intake needs to provide adequate nutrition without being excessive. There are about 3,500 calories in 1 pound of body fat. Therefore, to lose 1 pound, your calorie intake needs to be 3,500 less than your calorie expenditure. This would result in about a 1- to 2-pound loss per week. Adequate nutrition is difficult to achieve on fewer than 1,200 calories a day, and most healthy adults should not consume less than this amount.

Although underweight is a less common problem than overweight, for some people, the struggle to gain weight is as difficult as weight loss is for others.

Some healthy weight gain strategies are to eat regular meals, eat larger portions, eat extra snacks and beverages and increase physical activity to build muscle. A person will gain weight by increasing calories alone, but it will be mostly body fat.

The second component of weight management is to increase physical activity. Regular physical activity is a great way to increase the amount of calories expended, and aerobic activity is one of the best. With aerobic activity you can burn calories and at the same time receive the cardiovascular benefits.

The Dietary Guidelines physical activity recommendations for adults are 150 minutes of moderate-intensity per week or 75 minutes of vigorous-intensity per week. For additional health benefits, you should increase your activity each week.

Some people may need to consult with a health care provider before participating in physical activity. Activities to maximize calorie expenditure should be those that are lower intensity, but performed for a longer period of time. This is one reason walking is promoted so much for individuals interested in losing weight.

Muscles burn more calories than fat. So the more muscle someone has, the more calories they will burn throughout the day. Physical activity helps reduce the amount of fat and at the same time tones and strengthen muscles. Physical activity is also beneficial for people who want to gain weight. Strength training in particular helps build muscle mass so that weight gain comes from both muscle and body fat.

Physical activity helps you feel and look healthy and so can improve self-esteem. Feeling good about yourself can help motivate you to stay with your weight management plan. Change should be slow and gradual, look for changes that will last, and weight management is an ongoing process.

Rapid weight loss is more likely to lead to a rapid regain of the weight. Remember, when your "willpower" wears down, you may feel frustrated and defeated. There is nothing wrong with using specific events or rewards as an incentive to make weight changes. Weight management should be viewed as a process. The person who has not been doing any regular activity should not decide to go out one day and run 10 miles, but should gradually work toward a specific goal.

For more information or to schedule a program locally about financial management, nutrition, health and wellness, parenting education, or Oklahoma Home and Community Education clubs, call the OSU Cooperative Extension Service in Cherokee County at 918-456-6163.

Heather Winn is a family and consumer sciences educator for the Oklahoma Cooperative Extension Service in Cherokee County.

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Healthy eating the best way to lose weight - Tahlequah Daily Press

If you think about it, losing weight is actually kind of a mind-boggling thing. One minute you're carrying the extra pounds, but after a stint of healthy eating and regular exercise, you're physically smaller. So where does all the fat go?

You might imagine the globules of fat just sort of burst and cease to exist, but POPSUGAR looked into it and it turns out that's very much not the case. I mean, there's clearly a reason I don't have a degree in anything scientific.

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"The correct answer is that most of the mass is breathed out as carbon dioxide. It goes into thin air," physicist Ruben Meerman, MD told POPSUGAR. Yeah, you read that correctly: you breathe out fat. This is unbelievable.

*Starts breathing quicker in an attempt to get rid of more*

Apparently, it's a rough 80/20 split between fat predominantly being expelled from your body via your lungs, with the remainder being evacuated via your urine, faeces, sweating, and tears.

If you're feeling a bit dim now for never having known this life-altering information, don't worry, you're not the only one. According to the head of the UNSW School of Biotechnology and Biomolecular Sciences, Professor Andrew Brown, there are plenty of doctors and dietitians who were convinced fat was converted into muscle, or that it turned into either energy or heat and was 'burnt' in that way.

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Sadly, if you're now thinking that instead of your next work-out at the gym you'll just cry buckets while breathing quickly - if that's how fat exits the body, why not give it more opportunity to go, right? - you'll be disappointed. Fat has to go through a metabolic process before it's actually lost - but having said that, there are plenty of ways to boost your metabolism, and that will speed up your rate of fat loss.

You can read all about that here:

[H/T POPSUGAR]

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This is where fat actually goes when you lose weight - Cosmopolitan.com

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Over 70 percent of American adults are overweight or obese, and dieting to shed the extra pounds isnt always easy. But a recent study suggests that eating healthy isnt just a matter of will power. Some of us might actually be wired to want higher-calorie foods.

Scientists scanned the brains of 36 teenagers at various weights while showing them words written on a black chalkboard. Some of the words were high-calorie foods such as frosted cupcakes, garlic bread, and chicken wings. Others were lower-calorie alternatives think white peach and pickled beets. To be sure of their results, scientists also showed participants non-food words such as permanent marker. Then they monitored what teens ate at a buffet afterwards.

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They were particularly interested in the brains of high-risk participants those who were at a healthy weight but had obese mothers.

If you have an overweight mother, youre more likely to become obese, said Susan Carnell, the studys author and an assistant professor at Johns Hopkins Universitys Department of Psychiatry and Behavioral Sciences. We were trying to see if theres something different about the brain in students with a high risk of becoming obese later in life.

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Carnell found that self-regulatory circuitry in the brains of high-risk teens was less responsive than in other participants with a healthy weight. This region of the brain basically affects our resistance to impulsive behavior, such as how well we anticipate the consequences of scarfing down an extra cookie at lunch.

If we change our behavior depending on our food, that would be quite striking information.

Its kind of surprising to me that not everyone is obese in the environment we live in with highly palatable, high-calorie foods, Carnell said. What seems to distinguish people is the ability to make a conscious decision about whether to eat this or not to engage in a self-regulation mechanism of the brain.

Though high-risk study participants also ate more calorie-dense foods at the buffet afterwards, theres no telling if theyll actually become overweight. However, Carnell did notice that this region of the brain was less responsive in obese teens, too. The results may explain why some people struggle to avoid cheeseburgers, while others cant seem to get off the high of a 30-day cleanse.

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This study really adds to the consistent and growing evidence of altered brain activity [affecting obesity], said Cary Savage, a senior scientist at the Banner Alzheimers Institute, who studies obesity.

But this study doesnt mean that people should ponder whether or not they have dysfunctional brains, Savage said. Its not just simple diets, eating less and exercising more. Its also really doing things to help people with self-regulation.

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How to lose weight? Get your brain under control - The Boston Globe

Whats an elimination diet? An elimination diet is cutting out certain foods to determine allergies or sensitivities. Its a proven to work, but its no way to lose weight.

Two examples of elimination diets said to be effective ways to lose weight are Paleo and Vegan. Both diets demand you give up certain foods and food groups altogether. Please dont get excited and say Vegan isnt a diet; its a lifestyle. There are people who do not embrace the vegan lifestyle; they cut out animal sources of food for no other reason than to get thin. They wear silk, wool and leather and eat honey. Some even havecheat daysand eat meat.

Elimination diets are popular. The rationale for following a diet with a list of forbidden foods usually includes health benefits and faster weight loss progress. Those could be two sound reasons for choosing an elimination diet, but what are the drawbacks?The drawbacks are many.

Its not going to help you lose weight, saysAmy Rothberg, M.D., DABOM, an associate professor of medicine and nutritional sciences at the University of Michigan. Adherence to calorie restriction is particularly hard when the diet is so restrictive in certain macronutrients.

Dr. Rothberg reiterates the necessity of cutting calories to lose weight. Despite all the attempts to disprove this basic scientific weight loss principle, it continues to prevail. Elimination diets essentially are another way to restrict calories. Its believed to be an easy way, but as Dr. Rothberg notes, its particularly hard.

A healthier, easier, far more satisfying way to restrict calories is to reduce portions of most foods, eat more naturally lower in calories foods such as fruit and vegetables, and eat foods processed with added salt, sugar, and fat sparingly.

Continue reading here:
Elimination diets are no way to lose weight - Bangor Daily News

You might have been advised to totally avoid scales if youre trying to lose weight.

And while thats sound advice for anyone focusing too much on pounds lost, or easily unmotivated by what they see-there might be good reason to not only keep the scales, but to weigh yourself every day.

People who weigh themselves daily can actually lose more weight than those who dont, according to a new study.

Researchers at Drexel University and the University of Pennsylvania recruited almost 300 women, of various weights, and asked them about how often they weighed themselves.None of the women were on any weight-loss programmes at the time.

The researchers measured their BMI (Body Mass Index), which measures a persons height-to-weight ratio, and assessed their body fat. They did this at the start of the study, six months into it, and again after two years had passed.

They found that the women who weighed themselves every day had lower BMIs at the end of the two years, compared with those who didnt.

The researchers concluded that weighing yourself every day could make people more aware of their fitness and diet goals.

The study purposefully recruited students, because more than 70 per cent of students gain weight during their first year at college, according to research.

Meghan Butryn, an author of the research, said:

Regularly weighing yourself can motivate you to engage in healthy eating and exercise behaviours, because it provides you with evidence that these behaviours are effective in helping you lose weight or prevent weight gain.

Similarly, if you see weight gain on the scale, that information can motivate you to make a change.

However, the link between weighing yourself every day and weight loss couldn't be confirmed. The researchers wrote:

It is possible that the relation between self-weighing and weight might be driven by scale avoidance among those who experienced weight gain.

HT Medical Daily

More: 11 weight loss tips that actually work

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Doing this one simple thing everyday could help you lose weight - The indy100

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For someone who is obese or overweight, the thought of shedding pounds can be daunting.

But there are some simple things you can do to kick-start the weight loss process and they take no effort at all.

Because, after all, starting is the hardest part.

Click through our gallery on the best ways to burn calories without exercising

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Chew gum - A super-easy way to burn some extra calories is popping a few pieces of gum now and then. The act of chewing keeps your jaw muscles moving, andnot only will you be burning caloriesyoull stop yourself from consuming more calories.

Here are five ways to lose weight without trying:

1. Weigh yourself

According to the Journal of Obesity, weighing yourself regularly can help you learn how to lose weight fast.

Researchers found that overweight people who stepped on the scales each day for a year lost 5.7lbs compared to those who didnt and lost only 1.1lbs.

2. Eat before you shop

Before you go grocery shopping, have a healthy snack.

A recent study from Cornell found when people ate one piece of fruit before they got groceries, they bought 28% more wholesome produce and less junk food.

Plus, you will have a full stomach so are less likely to be tempted by the chocolate aisle.

Amazingly, these reality TV stars have lost more than 40st between them... all thanks to healthy eating and exercise

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Jennifer Ellison from Brookside loses three stone in weight

3. Play Tetris

Yes, really. These building blocks can actually stop your cravings, according to recent research.

The 2015 study published in the journal Addictive Behaviours found people who played Tetris for three minutes reduced their cravings by 20%.

That's because the game puts your cognitive focus elsewhere, which distracts you from thinking about food.

4. Go for a stroll

Introducing exercise doesnt mean joining the gym. Just put on some sneakers and go for a 30-minute walk every day.

A Chinese study found that by doing just this you could lose 1.6 inches off your waist in 12 weeks.

5. Get some shut eye

Sleep is crucial for keeping your cravings at bay, a Stanford University study found.

Lack of sleep can trigger the hormone gherkin which will make you want to eat more and lower the levels of the hormone leptin which tells your body when its full.

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Five ways to lose weight without trying - Daily Star

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Not sure whether to try juicing or low carb? Well youre probably better steering clear from both if you want a trimmer figure.

New research has revealed the most effective diet for achieving and maintaining weight loss and it doesnt even involve milkshakes or skipping meals.

The extensive study by Ticketgum.com quizzed 1,245 slimmers about which diet plan they follow and whether or not it helped them reach their weight loss goal.

It turns out a whopping 83% of people admitting to hitting their slimming target by following the Paleo diet and 89% achieved their goal weight by combining the caveman eating plan with exercise.

20 fat-burning foods that help you lose weight

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Avacodo - includes monosaturated fatty acids that are more likely to be used as slow burning energy than stored as body fat

Furthermore 67% of people said they maintained their goal weight by sticking to Paleo principles.

The second most effective diet was Slimming World, which helped 78% of people drop pounds, followed by Weight Watchers which worked for 73% of dieters.

On the less successful end of the scale, just 17% of people managed to lose fat with Slim Fast and only 11% got lean by juicing.

We spoke to Paleo diet specialists Keris Marsden and Matt Whitmore, who answered all your burning questions about the prehistoric eating plan.

PH

Speaking exclusively to Daily Star Online, the pair who co-authored The Paleo Primer: A Second Helping explained the principles of eating Paleo.

What is the Paleo diet?

Essentially the Paleo diet or the Paleo-ish diet as we like to call it is a diet based upon predominantly unprocessed foods including meat, poultry, fish, fruit, herbs, vegetables, nuts and seeds.

The principle benefit to favouring these foods is the fact that they're some of the most nutritious foods available to us in terms of vitamins, minerals and antioxidant content, plus these foods have always been the foundation of the human diet.

Good news dieters! The 23 foods that contain NO calories because you burn more than you consume as you eat

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APRICOTS - Calorie content: 12 kcals per apricotEating apricots is said to help reduce the risk of strokes, and heart attacks. They're also full of vitamin C, potassium and dietary fibre, which all promote good heart health

How can the Paleo diet help you lose weight?

One of the biggest factors is the reduction in processed foods, most of which are loaded with poor quality fats, refined carbohydrates, excess salt and food additives all which make them highly palatable, difficult to portion control and can lead to an energy excess in the body.

Replacing these with natural, nutritious ingredients, especially more vegetables, means your calorie consumption is effortlessly reduced whilst still eating a similar volume of food.

Furthermore the foods emphasised on the paleo diet are loaded with micronutrients that fuel your metabolism including zinc, magnesium, iodine and B vitamins, plus the increase in protein and fibre provide more satiating meals which allows you to increase the gaps between meals and eliminate snacking.

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Can you drink alcohol on a Paleo diet?

Sure you can with our flexible approach, you can also eat cake or cookies too, the key is moderation.

As the saying goes it's not a diet its a lifestyle and the reality is there are numerous occasions you don't want to be weighed down by restrictions.

You can join in and celebrate birthdays, holidays and meet friends for a few drinks if that's what you enjoy, then just start the following day with a nutritious breakfast and continue your usual tasty, healthy meals.

If you are looking to lose that belly fat, try these simple easy to follow tips that will help you on the road

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Eat every three hours - Passing on breakfast will send your body into starvation mode, meaning your body starts to store everything youve eaten as fat, and youre midsection is the first to suffer the consequences

Do you have to stick to a certain amount of calories per day?

We offer guidance on calories and macronutrients, however, we dont believe in counting calories on a daily basis.

Your calorie consumption is effortlessly reduced whilst still eating a similar volume of food

Educating yourself so you have a better understanding and awareness of foods is essential as this allows you to meet your basic needs and establish healthy portion sizes.

Some people will need to adapt things slightly once in a consistent Paleo-ish routine and possibly increase their protein intake or limit carbohydrates depending upon their body composition and lifestyle.

It's important to note that sleep, exercise, sunlight exposure and stress management play a fundamental role in health and fat loss, we call these maxi-nutrients.

Does the Paleo diet improve your overall health?

The Paleo-ish diet can have an astounding impact on overall health.

The increase in healthy macronutrients plus extra vitamins, minerals and antioxidants improves mood health, enhances energy levels and digestive function.

It also supports a healthy immune system by lowering levels of systemic inflammation in the body and therefore your risk of chronic disease.

Ideally these nutritional changes are implemented alongside increased physical activity, sufficient sleep and a means of supporting mental health with mindfulness and relaxation techniques.

We have helped numerous individuals use the paleo diet as an intervention for type-2 diabetes and other inflammatory driven diseases and achieved great results.

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83% of people lose weight on THIS diet without exercising - Daily Star

Five people have died in the United States after having the balloon diet procedure, but research in Europe has shown only 'mild' complications.

Despite a handful of recent deaths, an obesity treatment that involves putting a balloon filled with liquid inside patients stomachs is largely safe and effective, experts say.

Five people have died in the past year and half, each within a month of having the devices inserted, the Food and Drug Administration (FDA) reported earlier this month.

The agency said it did not know whether these deaths were related to the devices or the placement procedures, or how the number of deaths relates to the overall number of patients with the devices.

The FDA also reported in February that it had received several dozen reports of adverse effects tied to the balloons.

These included acute pancreatitis, as well as overfilled balloons, both resulting in the need for early removal of the devices.

But the agency did not order a recall or a ban on any of the obesity treatment devices, which advocates say offer nonsurgical ways for people with obesity to lose weight.

Three obesity treatment devices are on the U.S. market.

Each is slightly different, but the basic elements are the same.

A balloon is placed in the stomach and filled with a saline liquid in order to take up space in the stomach.

Its left there for up to six months.

Ideally, the balloon will make the patient feel fuller, causing them to eat less and lose weight.

The devices should be quite safe, according to Dr. Scott Kahan, director of the National Center for Weight and Wellness, and chair of the Obesity Societys clinical committee.

Kahan told Healthline the average weight loss for Americans using the devices is between 5 and 10 percent of body weight over six months.

Not necessarily any more than youd get with medications and, obviously, much less than youd get with bariatric surgery, he said.

That decrease in weight is often enough to improve a number of clinical outcomes, such as lowering blood pressure, blood sugar levels, and diabetes risk, Kahan said.

It may also be a bridge to surgery for patients who need to lose some weight before having bariatric surgery.

And, as a sort of initial step toward weight loss, it may have indirect, motivational benefits.

When you combine the balloon with counseling and support and education and guidance then, together, that all can lead to active attempts for the patient to change what theyre eating and eat better and start exercising, Kahan said.

The balloon devices are newcomers to the United States.

Theyve been available in Europe for decades.

Two of the devices got FDA approval in 2015. The third got the OK in 2016.

That means theres not a lot of data on their safety and efficacy in the United States.

Theres plenty from Europe, though.

Researchers in Croatia determined in 2011 that the treatment was tolerated and safe, and was an efficient but transient way of reducing preoperative risks of surgery in people with morbid and super obesity.

A small study presented at an obesity conference in Portugal earlier this year found that 38 patients using balloon devices lost an average of nearly a third of their excess weight.

A meta-analysis conducted by Spanish researchers in 2008 found similar results, with reported losses of 12 percent of initial weight and 32 percent of excess weight.

But researchers cautioned that data on whether those study participant kept off the weight after the removal of the balloons was lacking.

That study also found the majority of complications were mild, with 4 percent of the devices needing early removal.

The newness of the devices to the U.S. market is part of the reason most insurance companies arent yet covering them.

Kahan has had a few patients that have tried the devices and theyve all paid out of pocket. He says one patient didnt see the weight loss they were hoping for, but five or so did.

That loss made their wallets lighter, too. Kahan said the procedure can cost $5,000 to $10,000, depending on where you go.

FDA officials said four of the patients who died were using the Orbera balloon system, which is placed in the stomach using an endoscopic procedure while the patient under mild sedation.

The other patient who died was using the ReShape system, which uses two connected balloons, also placed via an endoscopic procedure, and then filled separately.

On its website, Orbera claims complications may result from the risks associated with any endoscopic procedure and those associated with the medications and methods used in this procedure, as well as your ability to tolerate a foreign object placed in your stomach.

The third device available, the Obalon system, does not use endoscopy. It delivers up to three balloons to the stomach via a capsule the patient swallows, attached to a catheter for filling them.

See more here:
Balloon Diet Still a Safe Way to Lose Weight, Experts Say - Healthline

Related: These Are The Best Wines To Drink If Youre Trying To Lose WeightPOP CULTURE

TV shows like Scandal and The Good Wife gave a shiny halo to wine, with the lead (and lean) stars savoring heavy pours. We, as viewers, tend to mimic their habits, leading to more calories and lower inhibitions (read: impulse eating).

Check out some of the weirdest weight-loss trends through history:

Millennials make up one-third of the industry's customers, and a demand for healthier vino has created a market boom for organic wine and resulted in new brands such as FitVine, which promises lower sugar and cals.(Hit the reset buttonand burn fat like crazy with The Body Clock Diet!)

Alcohol, no matter the form, is still empty calories. And most wines pack about 120 of 'em per five ounces. What's more, few people pour that slim of a serving. Like any indulgence, moderation is key. And if you're drinking vino regularly, you'll need to make room in your diet elsewhere, such as by skipping dessert, to maintain a healthy weight.

This article originally appeared in the September 2017 issue of Women's Health. For more great advice, pick up a copy of the issue on newsstands now!

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Can Wine Really Help You Lose Weight? - Women's Health

This latest diet plan allows dieters to still enjoy some of their favorite, less healthy foods in moderation.

The freshman 15.

Beer gut.

Middle-age spread.

Hibernation handles.

The monikers for dreaded weight gain are endless, but no matter what you call it, most of us have jumped on the diet merry-go-round at one time in our lives in an attempt to lose weight.

Dieting is tricky business.

Anyone whos ever tried to shed pounds knows how difficult it is to give up favorite foods and stick to a diet.

The word diet alone makes us feel deprived, which puts us on the slippery slope toward splurging on high calorie, high fat foods.

So youll probably like the sounds of this: The 80/20 Diet is a new eating plan that gives you permission to indulge in your favorite foods as long as you eat really healthy the rest of the time.

In The 80/20 Diet, Australian nutritionist, chef, and personal trainer Teresa Cutter writes that you can lose weight if you eat nutritiously 80 percent of the time and allow yourself to indulge in less healthy food for the remaining 20 percent of your meals.

By nutritious, Cutter means whole, unprocessed or minimally processed foods, lots of fruits, vegetables, lean protein, and whole grains, plus lots of water. Her book contains over 130 recipes to help you eat healthy and lose weight.

Keep in mind, however, that Cutters definition of less healthy foods might not square with yours.

You were probably imaging toeing the line with stellar, good-for-you meals Monday through Friday and indulging on pizza and beer over the weekend. Not so fast. This diet does not give permission to binge eat.

Breakfast, lunch, and dinner for a week equals 21 meals, so 80 percent would be 17 healthy meals.

That leaves four indulgent opportunities, but Cutter admits that if you gorge on pizza, fries, and cheeseburgers for those four meals, youve just undone all the good work of the 80 percent.

You can have that cheeseburger, she said, just dont get a Whopper and double fries.

I think an 80/20 plan is a great approach, licensed, registered dietitian Kristin Kirkpatrick told Healthline.

Ive seen with my own patients that willpower [alone] does not work, it just makes people want the foods they are giving up even more, she says. Therefore, allowing yourself a few indulgences here and there may not be such a bad thing. With my patients I tend to be a bit more conservative and suggest a 90/10 split though.

Well-balanced menus built around fruit, vegetables, lean protein, and whole grains will help you feel full, and due to the fiber and water content, keep your system working. However, since weight loss is all about burning more calories than you consume, you still have to practice portion control.

Talia Koren, who blogs at WorkweekLunch.com, lost 10 pounds following the 80/20 rule.

Restrictive eating rarely makes anyone truly happy because its extremely difficult, Koren wrote. Some control is good, but when you set too many rules, you eventually find yourself back at square one.

Koren followed a weekly plan, but others prefer the daily regime of two healthy meals and snacks per day and one indulgence. For Koren, prep and planning involved considerable time and effort, but she says that having nutritious food always available (she packs her lunch and does not dine out frequently) helped keep her on the 80/20 track.

Another positive aspect of the 80/20 diet is that it removes the angst we often feel when we indulge in nondiet food like cupcakes, cookies, ice cream, and the like.

Losing the shame of having a favorite food every once in a while may in turn deflect an entire binge, Kirkpatrick said.

Time and money can be a negative factor in following the 80/20 diet. Since fresh food and good cuts of lean protein can be more expensive than boxed, frozen, canned, and fast food options, you may have to stretch your budget a bit.

Youll also have to be organized and able to commit time to meal prep.

For instance, Koren prepares meals on Sunday and Wednesday for the following days, and makes good use of sealable plastic containers.

Find out if meal prepping with plastic food containers is sabotaging your diet.

Not doing the calculations correctly could also be a drawback, Kirkpatrick added.

If 20 percent turns into 40 percent and the healthy items only fall into 60 percent range, then you run into problems, she told Healthline. This is about small amounts of things. If starting small turns into larger portions and unhealthy foods, this is not the right plan for you.

To date, there is no science behind the 80/20 diet, but a study published in Obesity Facts in 2014 attests to the theory behind this diet. Researchers found that you can still lose weight after small splurges if you compensate and eat healthy most of the time.

The study adds that even if you do not lose weight, youll be healthier overall and may have a lower risk for conditions such as heart disease, high blood pressure, and cancer.

Diets that promise quick and painless weight loss might work initially, but they seldom hold steady in the long run. What does work are making lifestyle changes and readjusting your thinking about food. The 80/20 Diet approaches both the physical and mental aspects of weight loss, and might be a sensible, sustainable method to lose weight and stay healthy.

The rest is here:
Does the 80/20 Diet Actually Help You Lose Weight? - Healthline

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