Selecting a Program

     First of all - ask yourself two questions to assess your readiness to begin any weight control program:

A. Is this a good time for me to start a program? If you are under heavy stress or a hectic travel schedule, etc., you may want to postpone your efforts until the timing is better. You want to be able to give this effort 100%, as changing behaviors is a difficult task.

B. Are you self-motivated to lose weight or are you being pressured to lose weight by a spouse or health professional? You are most likely to be successful in losing weight if you are trying to lose weight for yourself--not to please others.

     Once you have determined that you are in fact ready to begin a weight loss program, use the following recommendations to help you to select a safe, effective program that will hopefully result in your permanent weight control.

1. Look for a diet program that promotes a safe and realistic weight loss of 1 - 2 pounds a week. You cannot keep looking for the "quick fix" and choose diets that promise rapid weight loss. A loss of over three pounds a week (or over 1 - 2 pounds for a smaller person) will consist mainly of water loss. Once you return to your normal diet, the weight will return as well. Slow and gradual weight loss is not as appealing as the rapid loss promoted in many of the fad diets, but it is more effective.

2. Look for a diet that is not too restrictive in calories. The hazards of a diet too low in calories include:

- The slowing of the body's metabolism which will make one actually burn less calories, therefore making weight loss more difficult.
- Deprivation from a restrictive diet often leads to bingeing.
- Muscle will be used for fuel when the calories are too low. Muscle is an active tissue that burns calories. As you lose muscle, your metabolism will slow down.

3. The program should promote behavior changes. Any diet will promote weight loss. But in order to achieve permanent weight control, a program should focus on eating and exercise behaviors. Following a specific two-week diet plan may promote a several pound weight loss, but since your problem behaviors have not been addressed, the weight will likely return.

4. The program should incorporate exercise. Exercise should be an important component of a weight loss program. A habit of regular, moderate physical activity is a key factor in losing weight. It is even more important in keeping the weight off. Studies have clearly shown that physical activity significantly contributes to maintaining weight loss. The benefits of exercise include:

- Burning calories.
- Preserving the body's muscle. When you lose weight, it comes from both muscle and fat. Exercise helps maximize fat loss while preserving muscle.
- Promoting positive psychological benefits (i.e., making you feel good about yourself) as well as many physical health benefits (i.e., decreasing cardiovascular risk).

5. An effective weight loss program includes a maintenance phase. It is very difficult to change behaviors that have formed over many years. Often times, when stress occurs in our lives we tend to revert back to old habits. A program should encourage you to continue getting support on a regular basis even after you have lost the weight.

6. Make sure the diet is nutritionally balanced. The diet plan should be based on the Food Guide Pyramid and include a variety of foods from the different food groups. Avoid programs that exclude certain food groups, such as a diet that forbids dairy products, or a diet that allows only "fat-free" foods. Steer clear of the popular diets that discourage intake of carbohydrate, claiming they will raise insulin levels. Low carbohydrate diets are mistakenly believed to be successful because they produce an initial weight loss, which is almost entirely due to loss of water.

7. The diet program should allow flexibility. Avoid diets that have "good" and "bad" foods. This approach is doomed for failure. If you like a certain food, but feel it is "forbidden," you will probably end up eating it. This can cause you to feel guilty, out of control, and eventually lead you to abandon your weight loss attempts.

8. Seek a weight loss plan that does not solely rely on special foods, supplements or pills. Prepackaged foods may be a good idea on occasion, as they are portion-controlled and convenient. However, it is not recommended that you do a program that requires that they be eaten on a daily basis. A program should also teach you how to deal with "real food"-how to make healthy choices in restaurants, how to cook healthy foods for your family, as well as how to learn portion control. In addition, many of these meals are high in sodium and low in fiber. Certain situations might warrant a prescription medication for weight management. This option must be discussed carefully with your physician and dietitian.

9. Look for a program that is led (or authored) by a qualified instructor, preferably a registered dietitian or physician specializing in weight control. Not every physician or dietitian has significant experience in weight control. Look for people with the most experience and who have been working in the field for a long time.

Related Links

Weight Loss Programs
Fraud Clues
Program Characteristics
Program Types
Weight Loss Expectations
Types of Diets