Evidence-based guidelines suggest that low-calorie diets with both reduced fat and calories should be used to achieve weight losses of 1 to 2 pounds per week, that physical activity should be an integral part of any weight loss plan, and that a weight-maintenance program is needed. However, when individuals are frustrated with their weight, they are often lured by the promise of quick and easy weight loss or testimonials by people describing remarkable improvements in the way they look and feel rather than by common sense.

If you are looking for a diet or program that will work for you, there are several things you should keep in mind.

• Any claims of long-term weight loss should represent 1 year or more of a body weight reduction of at least 5% or a BMI reduction of at least one unit.
• Research data supporting the program should demonstrate improvements in obesity-related conditions, improved health practices, and should monitor adverse effects that may result from the program.
• A committee of obesity experts believes that the more restrictive the diet, the greater the risks for adverse effects associated with weight loss. No one food by itself is necessarily bad; it’s about what you eat overall and whether or not you are consuming adequate nutrients each day.

There is no quick fix. Weight gain doesn’t happen over night, so you shouldn’t expect unreasonably quick weight loss. We live in a society that has grown accustom to popping a pill or “miracle drink” anytime something isn’t right with our bodies. However, if you never fix the cause of the problem, failure and frustration will continue. If your weight is impacting your health, then safe weight loss should be considered. However, if you are not developing lifelong healthy habits that will allow you to sustain the weight loss and promote optimal health, you could be causing more harm than good. Health is a choice and is what you do day to day!

Sources: Blackburn , et al. (2001), Cleveland Clinic Journal of Medicine; Riley (1999), Clinics in Sports Medicine.