Losing weight isn't easy. The good news is that there are plenty of resources available to help. The bad news is that these resources are not all equally helpful. Sorting the facts from the fads and the frauds is the first step, followed by finding a plan and tips that work for your lifestyle.
Assessing Resources
Much of the diet and weight-loss information that's widely available comes from people looking to make money with a weight-loss product or book. The claims they make may not be proven and can even be dangerous. According to the National Institutes of Health, or NIH, the only long-term proven diet method is to burn more calories than you consume. Many fad diets offer weight loss in the short term, but they aren't sustainable in the long term. They often limit your food intake to one or two types of food, depriving your body of essential nutrients. When reading diet and weight-loss information, look for references to scientific research that supports the purported advice.
Medical Professionals
The first resource you should consult before starting a new diet and weight loss plan is your doctor. Your doctor can advise you about any precautions to take regarding your particular health history, and can refer you to a dietitian who can help you get started. Dietitians, however, are often not covered by insurance unless weight loss has been prescribed for a medical condition such as diabetes.
Online
The Internet is brimming with weight-loss advice, so be sure the advice is coming from a reputable source such as the government or a medical facility. The U.S. Department of Agriculture's MyPyramid.gov is a good online resource to help you create a personalized diet plan. It will help you find out how much you should be eating, and provides a tracker to assess your food intake and physical activity status, along with nutrition tips and guidance.
Books
A pocket calorie guide can be a helpful resource when you're trying to lose weight. There are also books that provide sound weight-loss advice. Look for books written by authors with professional credentials and related experience.
Weight-Loss Programs
While many people are skeptical of weight-loss programs, there are plans that result in weight-loss success. A study published by the "Journal of the American Medical Association" in October 2010 found that women who took part in a structured weight-loss program and received free meals from Jenny Craig, Inc., had more weight loss over two years than women receiving conventional care. According to the NIH Weight-Control Information Network, a healthy weight-loss program should reduce calories but not forbid certain foods or food groups; help you increase physical activity; encourage healthy habits that keep your cultural needs in mind; aim for slow and steady weight loss, generally half a pound to two pounds per week; and provide a plan to help you keep the weight off.
Gyms
Certified personal trainers at your local gym can help you develop an exercise plan to lose weight. Even if you don't want to spring for the added expense of a personal trainer, a gym is a great resource to help you lose weight. It's a place to work out with a variety of activities, from cardio equipment to aerobics classes. Community centers and adult education programs at local schools sometimes offer inexpensive exercise classes as well.
References
- National Institutes of Health: Tips for Losing Weight
- NIH Weight-control Information Network: Choosing a Safe and Successful Weight-loss Program
- USDA: MyPyramid
- "The Journal of the American Medical Association"; Effect of a Free Prepared Meal and Incentivized Weight Loss Program on Weight Loss and Weight Loss Maintenance in Obese and Overweight Women; Cheryl L. Rock, Ph.D., R.D.; Oct. 27, 2010
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