If you are like most people who want to lose weight, you're first reaction is to go on a diet. For most people, that means restricting calories and cutting back on sweets. You may also take up exercise in order to burn some extra calories and rev up your metabolism. But is that enough to create real and lasting weight loss?
Studies show that following a structure weight loss program, along with regular exercise, allows participants to lose more weight. A two-year trial of 150 people showed that structured weight loss programs provided better results than self-help weight loss options.
Similarly, an online weight loss program that is more structured than social or self-help sites provide bigger weight loss successes. Ediets and the Biggest Loser Club are two examples of structured online weight loss programs. Several other programs, like SparkPeople, Fit Day and My Food Diary are free to use, but may not offer as much structure as other weight loss programs available.
Tips for Finding a Quality Structured Weight Loss Program
Check out the program and what it entails before getting involved with it. Make sure the company is reputable, rather than falling for ads and get slim quick gimmicks. Here are are some things to look for:
- Knowledgeable staff. Check credentials and speak to the trainer or coach you'll be working with. Even those who are well-trained can be insensitive or general not a good fit for your personal goals.
- Proven results. Having high hopes for your results is fine, but make sure others have succeeded before you and that the plan really works.
- Slow, steady progress. Any plan that promised quick weight loss or more than two pounds per week is likely a scam. Slow and steady wins the race.
- Offers a maintenance pan. Losing weight is tough, but keeping off is harder. Make sure the program you choose offers a weight maintenance guide
- Offers support. Successful weight loss requires a team of support, so don't try to tackle the journey alone.
- Recommend daily exerciseA program, paired with exercise gets the best results. Don't skip over this important factor that offers great health and weight loss benefits.
- Doesn't involve a very low calorie diet. Drastically cutting back on calories can help you lose weight in the short term, but it messes with your metabolism and it isn't a healthy lifestyle. Choose a plan you can comfortably follow as a lifestyle.
- Doesn't restrict fooof groups. Be wary of any program that tells you not to eat meat, dairy, carbs, etc. Though you may need to reduce the number of carbs in your diet, or whatever the case may be, its not smart to completely eliminate any food groups.
Structured Weight Loss Programs
Not sure where to find a weight loss plan? The following list is a starting point for further research, based on your needs:
- Weight Watchers
- Medifast
- Nutrisystem
- Jenny Craig
- Physicians Weight Loss Center
- Medical Weight Loss Clinic
- LA Weight Loss
A structured plan is more likely to offer the support you need, rules to live by and menu options to make meal planning easier. Whether you count points, journal about your food intake or meet with a counselor face-to-face for encouragement, finding a good structured weight loss program may be the key to your weight loss success.
Sources
"Structured Weight Loss Programs with Exercise Help Obese Lose a Lot of Weight," Medcal News Today. Oct 10, 2010.
"Studies Demonstrate Effective Weight Loss Strategies," Psych Central. Oct 22, 2010.
Gold, Beth et al. "Weight Loss on the Web: A Pilot Study Comparing Intervention to a Commercial Program," Nature. Feb 7, 2006.
Disclaimer: The information contained in this article is for educational purposes only and should not be used for diagnosis or to guide treatment without the opinion of a health professional. Any reader who is concerned about his or her health should contact a doctor for advice.
Tracy Rose - Tracy Rose is a powerflifter who holds the state record in deadlifting and has had success in her own weight loss journey.
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