Diet Program Dilemmas

Let's just say you've been thinking about shedding your extra pounds. Then, one day you decide to finally take action. But, suddenly you're confronted with the dilemma of which way to turn. You do a little homework, whip through some magazines, watch TV commercials and call a few friends. Somehow you make your decision and then wonder if you did the right thing. Read what Detwaa sent me on my weight management board recently:

"I just signed up for a weight loss program where you have to follow a routine diet, drink and eat certain foods they offer, exercise, and check in several times per week to see progress. Is that something you'd advice, is it effective? The shakes are incredibly expensive and I'm supposedly required to have them in order to lose 60 pounds in 15 weeks. Did I make a big mistake? Was this something I could have done simply on my own? I have an option to buy the shakes one at a time as I go, or buy them all at once for a discounted price, and I just want to know if I can still lose weight if I don't drink them. This is a healthy low fat, hight protein, calorie restrictive diet."

I'll bet a few folks out there can relate to her angst. The good news is that there is a terrific book written by the Institute of Medicine called Weighing the Options: Criteria for Evaluating Weight Management Programs. The book is unbiased and written by academic experts who prioritize the consumer's health and welfare above any commercial interests. I'd highly recommend this to anyone considering a program. Meanwhile, here are a few helpful tips.

Beware programs that:

1. Promise you the moon. Watch out for programs that guarantee big weight reductions in a short period of time. Most people can safely remove up to 2 pounds per week on a healthy weight management program. Detwaa's program is promising to deliver double that number.


2. Cost you an arm and a leg. I'm not happy when I read "incredibly expensive shakes". Heck, you can buy cheap whey protein powder, add water or skim milk and perhaps fresh or frozen fruit and make your own for pennies. Commercial programs make their money by selling products (e.g. shakes, meals, supplements). Watch out for programs that require you to purchase these products.


3. Are run by people with questionable backgrounds. How long as the organization been around? Always ask many questions about who owns and runs a program. What certifications and qualifications in the field of weight management do these people have? What are the staff qualifications? What is included in your initial assessment? It should be comprehensive and ideally this group would be teaming with your own doctor to achieve optimal results. Did your doctor refer you to this program? What about success rates, and comments and references from other clients? Programs should be supervised by physicians and medical professionals who can answer questions related to each person's unique medical status, as that would change over time with appropriate weight reduction. Also be on red alert for programs offering pills, potions and injections for weight reduction. You absolutely must be fully informed about the professionals and staff involved as well as study thoroughly any materials related to these services and products. Programs operated by hospitals, medical centers, researchers and academics in the field (e.g. University of Colorado's "Colorado Weigh Program") can usually be counted on to deliver the most updated, credible and comprehensive programs.


4. Stress weight loss and not maintenance. The best programs have a strong emphasis on both phases, and provide an excellent maintenance element. Watch out for programs that spend 90 percent of their efforts on shedding weight, and offer only a cursory coverage of any long term maintenance.

The best program for weight reduction involves an interplay between my favorite three elements: Mind, Mouth and Muscle.

1. Mind: Research has clearly shown that when you have a strong mental health component, you'll achieve your best program success. That means there should be a qualified counselor for ongoing help and guidance in person, on the phone and/or through email communications. People need coaching and encouragement as well as answers to ongoing questions involving how to navigate life's stresses while also maintaining an optimal nutrition and exercise program. These experts help people learn behavior skills that will assure not just weight reduction, but maintenance for life.


2. Mouth: It's necessary to have qualified registered dietitians to supervise any program and to customize plans for people's unique needs. In the best of worlds, you're eating whole foods, an appropriate number of calories in balanced meals and snacks, as well as a minimum of commercial (and especially processed) products.


3. Muscle: All programs need to have a reasonable and appropriate physical activity component. It should be based upon established standards like those of the American College of Sports Medicine. Many offer a network of health club facilities as well as fitness professionals who will help guide you as you become more physically active.

So, for Detwaa and other men and women seeking weight management program advice, get serious and do a thorough job of studying your options. Your reward will be a safe and credible path towards sustainable weight reduction and a lifetime of optimal wellness.

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