The Word on Weightloss

As most people who have ever been on a diet or weight loss program know, being overweight is not just a matter of dieting for a couple of months. Losing weight and maintaining it takes a change of lifestyle and a weight loss plan that suits your life and schedule.

So, how do you choose a weight loss program? It needs to be safe, healthy and affordable. The weight loss plan you choose needs to provide a long term approach to your eating habits and lifestyle so you’re not wasting your time and money.

Weight loss programs and diets are a big industry in the U.S.; over half of all American’s start a diet plan each year. However, not many people succeed in maintaining the weight loss for a significant period of time because many diets do not include a change of lifestyle regarding food and nutrition. So, instead of going it alone, many of us look for a commercial weight loss plan to follow.

These days, most commercial weight loss plans involve both a fitness and nutritional component. The trick is finding the one that fits your needs and schedule. The weight loss plan should decrease your calorie intake in a healthy way while increasing your physical activity to burn calories during the day. Some plans include supplements and added protein in the form of shakes or drinks. If the weight loss program you choose is supportive and motivational, chances are you will be able to succeed with your weight loss goals.

As with most weight loss programs and diets, it is always smart to consult your physician before you start.

5 Things to Consider When Choosing a Weight Loss Plan

Is it healthy and contain essential nutrients?

A safe diet, even if it a calorie-cutting diet, should include the recommended daily allowances of vitamins, minerals and protein. Men and women have different caloric needs, but typically to lose weight, women should take in about 1,000-1,2000 calories, while men should take in 1,200-1,600 calories per day. Weight loss plans with lower calorie totals may not support complete RDAs, so check with your doctor first.

Is the weight loss slow and steady?

Unless your weight and health condition warrants more rapid weight loss as recommended by your doctor, the more effective diets guide you toward a slow and steady weight loss. If the diet your follow allows about a pound a week after the initial few weeks, it’s probably a safe program.

Most low-calorie diets show a larger weight loss in the first few weeks. This weight loss is mostly liquid. You will regain this fluid weight once you return to your normal caloric intake. A reasonable goal of about a pound or two per week should produce more lasting weight loss results.

How much does it cost? Are there hidden or additional fees?

Make sure to get all the details spelled out if you’re investing in a commercial weight loss program. Ask if you will be needing to purchase supplements, additional equipment, membership or other fees. Ask about cancellation or any guarantees. If the weight loss plan includes your food, ask how frequently you will be billed, whether your food is delivered or picked up and what to do if you find something doesn’t agree with you.

To figure out whether the plan is credible, provides enough support and may be something for you, do some online research and seek out testimonials from others who have participated. Other important considerations for a weight loss plan are:

• Is there a staff of qualified health professionals such as registered dieticians, physiologists, doctors, or other nutrition and fitness experts?
• Are the fitness plans suitable for your fitness level and goals?
• Are the diet plan and food choices flexible and adaptable to your lifestyle?
• How is the weight loss goal set? Do you determine this yourself or with a program counselor?
• What is the success rate of the program? What is the average weight loss of people who complete the program?
• Have people experienced problems or side effects? How does the program address these issues? What are they?

How much time is involved?

Choose a plan that is suited to your lifestyle, especially if you’re juggling work, a family and “you” time. A plan that requires you to check-in weekly, pick up food, meet with a trainer every day, etc. may not be the right choice for you. A weight loss plan that includes a fitness component will usually require a higher time commitment to incorporate physical activity. Ideally, the weight loss program should include both diet and fitness - the key is finding one with both components that is adaptable to your schedule.

Does it include teaching better lifestyle habits?

Look for weigh loss programs that include teaching you “how” to eat - healthy eating habits, making healthy food choices, possibly even things such as how to deal with stress, cravings and how to keep motivated. Plans that address lifestyle issues will probably help you keep your weight off by teaching you how to make better diet choices.

Once you reach your weight loss goal, weight maintenance becomes your focus. The weight loss plan that helps you improve your eating habits and teaches you better lifestyle habits including increasing physical activity, will be more effective in helping you keep the weight off.

Medical Assessment

Before starting your weight loss plan, your doctor should assess your general health and any medical conditions you may have. Your doctor can also help you decide on a sensible weight loss goal. If you plan to lose a lot of weight, have any health conditions or take regular medication, you should ask your doctor to evaluate your weight loss plan choice. It is also advisable to talk to your doctor before taking nutritional supplements for dieting if you take regular medication.