WHY MOST DIETS DON’T WORK (and what will) DIETS ‘WORK’ FOR WEIGHT LOSS Ketogenic DIET Because Low Carb DIET Eat almost no carbs, some Eat fewer carbs and more protein and mostly fats foods rich in protein & fats THEY CREATE Intermittent Fasting WEIGHT WATCHERS Points-based system of Restrict your eating period A CALORIC eating to help with portion to only a few hours every day DEFICIT control Low FAT DIET Paleo DIet Avoid foods high in fats and eat Eat only minimally-processed mostly protein and carbs By “paleolithic” foods omitting food groups or creating restrictions/rules around eating

Deprivation is never the answer for long-term weight loss. Dieting often leads to unbalanced meals and can lead to malnutrition. When you lose weight in this way, you sacrifice both muscle and fat. But when you gain weight back, you gain more fat than muscle: a detrimental cycle.

Eat balanced Focus on how Your Maintain a meals body feels balanced lifestyle • Make sure to get 7-8 • All bodies are good • Eat about 3 meals per hours of sleep each night. bodies! day • The key to burning fat is to • Rather than focusing on the build lean muscle while • Make your meals rich in scale or external markers of expending more calories fruits and vegetables. Aim to ‘success,’ try tuning in to than you take in. The more make half your plate fruits how your body feels. and vegetables muscle you have the more • Food and the amounts calories you burn. • Avoid eating high sugar or you eat should give you • Strength training should be artificially sweetened foods fuel and energy, not make part of your exercise regularly you feel sluggish and routine but even a brisk bogged-down. walk counts!