From gastric bypass surgery to the Atkins diet, there are a plethora of ways to lose weight. Just ask the approximately 50 million Americans who go on a diet each year, according to the Colorado State University. No weight-loss product or program guarantees success for every user, so it is up to you to determine which way to lose weight will work for you.
Exercise
To lose weight, increase the number of calories you expend each day. Experts recommend 20 minutes of continuous exercise at least three times a week, according to the President's Council on Fitness, Sports and Nutrition. To include more exercise in your daily life, you can join a gym or take up a recreational activity such as gardening, dancing or a sports league. Minor changes, such as parking farther away from a building or taking stairs instead of elevators, add exercise, too.
Diet pills
While most diet pills do not work, there is one pill on the market that has been approved by the Food and Drug Administration. From the drugmaker GlaxoSmithKline, Alli is the over-the-counter version of orlistat, which has been sold through prescription since 1999. If you take Alli, you can expect to lose about 50 percent more weight than you might with diet and exercise alone, according to Temple University. Alli works by blocking the body from absorbing fat. It prevents enzymes in the intestines from breaking down some of the fat calories eaten at meals.
Commercial weight-loss programs
For counseling, group support and a predetermined nutrition plan, consider a commercial weight-loss program such as Jenny Craig, NutriSystem and Weight Watchers. The effectiveness of these programs differs from person to person. Before joining a weight-loss program, ask the following questions: How much is the joining fee, weekly fee, food and supplements? How much, on average, do clients lose? How much do they regain long-term? Are the counselors or leaders registered dietitians? Does the program emphasize a balanced diet and exercise?
Surgery
Weight-loss surgery options include Lap Band, vertical banded gastroplasty and gastric bypass. The latter is the most commonly performed bariatric surgery in the United States, according to MayoClinic.com. If you are interested in gastric bypass, you typically have to be unable to achieve weight loss through diet and exercise or be overweight due to a medical problem. General guidelines say a candidate has a body-mass index of 40 or higher or a BMI of 35 to 39.99 with an additional serious weight-related health problem.
Change in diet
A common and healthy way to lose weight is to change your daily diet to include more lean protein, whole grains and fresh fruits and vegetables. Start by including at least one serving of fruits or vegetables at each meal, such as a banana with breakfast, salad with lunch and steamed broccoli with dinner. Cut out sugary sodas and juices and replace them with fat-free milk or, even better, water. Make the switch to whole grains, swapping out the white bread and pasta for whole wheat and white rice for brown. While it may take your taste buds a while to get acclimated, these whole-grain products can aid weight loss.
Fad diets
Diets that promise quick weight loss with minimal effort are often referred to as "fad diets." Many dieters lose weight on these diets; however, they are not always recommended because they do not focus on healthy eating and long-term weight loss. Examples of fad diets, according to the University of Colorado, include The Zone Diet and The Atkins Diet.
References
- Temple University: A potential tool to help dieters lose weight
- Colorado State University Extension: Weight Loss Products and Programs
- MayoClinic.com: Gastric bypass surgery
- University of Colorado at Boulder: Recognizing Fad Diets
- President's Council on Fitness, Sports and Nutrition: Exercise and Weight Control
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