Every weight loss program makes dramatic claims about how much weight you'll lose and how well it will work. The truth is that many of them WILL work as long as they address your needs, motivate you sufficiently to decrease the amount of calories you eat or increase the amount of calories you burn each day (or both), and provide you with a realistic way to implement the plan long-term. The problem is that many of the commercial programs don't do all of that. So, how can you tell quality from scams? Sometimes that's difficult. What should you look for in a safe and successful weight loss program? Let's take a look.
A responsible and safe weight loss program should include these seven features:
1. The diet should be safe. It should include all of the Recommended Daily Allowances (RDAs) for vitamins, minerals, and protein. The weight-loss diet should be low in calories (energy) only, not in any essential forms of food. You should never eat foods that you are allergic to or make you feel sick. The program should not include the use of non-FDA approved supplements. Even FDA-approved supplements can be a concern. The diet should focus on real food, not on artificial means.
2. The weight-loss program should be directed towards a slow, steady weight loss unless your doctor feels your health condition would benefit from more rapid weight loss. Expect to lose only about 1-2 pounds a week after the first week or two. With many calorie-restricted diets there is an initial rapid weight loss during the first I-2 weeks, but this is largely due to fluid loss from a major change in your diet.
3. The program should be realistic and allow for individual variances. Your lifestyle is not the same as your neighbors, so you need to take a slightly different approach.
4. Psychological and emotional issues and triggers should at least be addressed. There is no substitute for some good ol' therapy with a qualified counselor or psychologist, but most people need to address some psychological triggers if long-term success is the goal.
5. It should always be suggested that you consult with your physician before starting any kind of weight loss program, especially If you plan to lose more than 15 to 20 pounds, have any health problems, or take medication on a regular basis. A doctor can assess your general health and medical conditions that might be affected by dieting and weight loss. Your physician will also advise you on the need for weight loss, the appropriateness of the weight-loss program, and a sensible goal of weight loss for you. If you plan on using an extreme weight loss program (and I would NOT recommend this approach), you should definitely be examined and monitored by a physician.
6. The program should include plans for weight maintenance after the initial weight loss has been completed or when you have reached your desired weight. It doesn't make any sense to lose weight just to gain it all back again, and this yo-yo effect can cause long-term damage. Maintaining your weight loss is often difficult and is typically addressed very poorly by most programs. The program you select should include help in permanently changing your dietary habits and your level of physical activity. You need to change the lifestyle that contributed to weight gain in the past. Your program should provide behavior modification assistance, including education in healthy eating habits and long-term plans to deal with weight problems. One of the most important factors in maintaining weight loss appears to be increasing daily physical activity, often by sensible increases in daily activity, as well as incorporating an individually tailored exercise program.
7. There should be no surprises. Any commercial weight-loss program should provide a detailed statement of fees and costs of additional items such as dietary supplements. A red flag should go up if you see any hidden fees or the suggestion of long-term use of a supplement produced by the company.
Before starting any new program, be sure to consider these seven features. If your program is not in compliance with any of these, you may want to take a good, hard look before you waste too much of your time and money.
