Crash diets, fads and ‘get slim quick’ hacks are rarely a good idea. You might get some good results initially, but if they’re unrealistic to maintain, strict and exclusionary, or rooted in junk science then they’re ultimately missing the point.
If you want to remain fit and healthy, and you want a slim physique, it’s all about consistency. Regularly consuming more calories than you burn is what leads to weight gain, and the opposite is true of weight loss.
To lose a pound of fat a week, you need a 3,500-calorie deficit spread over those seven days. Therefore, if your calorie burn is the rough average of 2,000 each day, a diet of 1,500 calories per day will see you lose a pound of fat each week.
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Once you reach your goal weight, you can then maintain that by consuming calories proportional to your daily calorie burn. Everyone’s basal metabolic rate is different, so you may need to conduct some trial and error to figure out where yours lies.
In order to do these things effectively, and to ensure it’s a health decision as opposed to a purely aesthetic one, you need to follow a diet that isn’t punishing or unrealistic to maintain in the long-term. It should also focus on nutrition as well as calories, as a slim waistline alone is not a reliable indicator of health.
It’s highly recommended that you eat a lot of fibrous vegetables for nutrition and satiety, get a decent amount of protein each day from unprocessed sources, stay well-hydrated, and incorporate regular exercise into your routine. You might think this is quite restrictive, but we’ve got good news for you there: new research also suggests that you needn’t abstain from treats to see results.
While a health kick might inspire you to completely forego the occasional sweet treat, research indicates that occasional indulgences are unlikely to damage your long-term goals and may increase the likelihood that you maintain your regimen.
What’s more: its the way the icons in Hollywood are doing it.
Speaking to Today, Jennifer Aniston said she follows the 80/20 rule, whereby 80% of her diet is healthy and 20% is made up of more lenient treats.
“I give myself days where I can have whatever I want,” said the former Friends star.
Tom Brady, considered by many to be the NFL’s best-ever player, has said he also follows the 80/20 rule. For him, it’s 80% plant-based grub and 20% meat.
Drew Barrymore is in on the 80/20 rule too.
Dieticians rate it as well, with Sapna Peruvemba, a vegan registered dietician and founder of Health by Sapna, advocating for the 80/20 rule.
“It’s a sustainable way to enjoy your meals without feeling deprived,” Peruvemba told Veg News.
“I’m a fan of this philosophy and follow it myself, as it can be a refreshing outlook on eating when done in a healthy way. Think of it as your food compass—gently guiding you toward balance without veering too far off course.”
She continued: “Focusing on nutrient-packed foods for the majority of your meals ensures your body gets the fibre, essential vitamins, minerals, antioxidants, and other compounds it needs to thrive.
“You’ll easily hit your fruit and veggie requirements, setting the stage for long-term health benefits.”
With those occasional treats in the mix, your diet won’t feel like such a battle either.
Featured Image Credit: yellowdog/Getty Images
Rachael Davis