Choosing a Safe and Successful Weight-Loss Program
Almost any of the commercial weight-loss programs can work, but only if they motivate you sufficiently to decrease the amount
of calories you eat or increase the amount of calories you burn each day (or both). What elements of a weight-loss program
should an intelligent consumer look for in judging its potential for safe and successful weight loss?
A Responsible and Safe Weight-Loss Program
A responsible and safe weight-loss program should be able to document for you the five following features:
- 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 essential foodstuffs.
- 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 a pound a week after the first week or two. With many
calorie-restricted diets there is an initial rapid weight loss during the first I to 2 weeks, but this loss is largely fluid.
The initial rapid loss of fluid also is regained rapidly when you return to a normal-calorie diet. Thus, a reasonable goal
of weight loss must be expected.
- If you plan to lose more than 15 to 20 pounds, have any health problems, or take medication on a regular basis, you should
be evaluated by your doctor before beginning your weight-loss program. A doctor can assess your general health and medical
conditions that might be affected by dieting and weight loss. Also, a physician should be able to 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 to use
a very-low-calorie diet (a special liquid formula diet that replaces all food intake for I to 4 months), you definitely should
be examined and monitored by a doctor.
- Your program should include plans for weight maintenance after the weight loss phase is over. It is of little benefit to lose
a large amount of weight only to regain it. Weight maintenance is the most difficult part of controlling weight and is not
consistently implemented in weight-loss programs. The program you select should include help in permanently changing your
dietary habits and level of physical activity, to alter a lifestyle that may have contributed to weight gain in the past.
Your program should provide behavior modification help, 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.
- A commercial weight-loss program should provide a detailed statement of fees and costs of additional items such as dietary
supplements.
Weight Control Must Be Considered a Long-Life Effort
Obesity is a chronic condition. Too often it is viewed as a temporary problem that can be treated for a few months with a
strenuous diet. However, as most overweight people know, weight control must be considered a life-long effort. To be safe
and effective, any weight-loss program must address the long-term approach or else the program is largely a waste of money
and effort.
Obesity affects about one in four adult Americans, and during any one year, over half of Americans go on a weight-loss diet
or are trying to maintain their weight. For many people who try to lose weight, it is difficult to lose more than a few pounds!
and few succeed in remaining at the reduced weight The difficulty in losing weight and keeping it off leads many people to
turn to a professional or commercial weight-loss program for help. These programs are quite popular and are widely advertised
in newspapers and on television. What is the evidence that any of these programs is worthwhile, that they will help you lose
weight and keep it off and that they will do it safely?
Endnote: This statement was developed with the advice of the National Task Force on Prevention and Treatment of Obesity, a subcommittee
of the National Digestive Diseases Advisory Board.
Weight-control Information Network
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The Weight-control Information Network (WIN) is a service of the National Institute of Diabetes and Digestive and Kidney Diseases
(NIDDK), part of the National Institutes of Health, under the U.S. Public Health Service. Authorized by Congress (Public Law
103-43), WIN assembles and disseminates to health professionals and the public information on weight control, obesity, and
nutritional disorders. WIN responds to requests for information; develops, reviews, and distributes publications; and develops
communications strategies to encourage individuals to achieve and maintain a healthy weight.
Publications produced by the clearinghouse are reviewed carefully for scientific accuracy, content, and readability.
This e-text is not copyrighted. The clearinghouse encourages users of this e-pub to duplicate and distribute as many copies
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NIH Publication No. 94-3700
December 1993
e-text posted: 19 February 1998
