Weighing in on Weight Loss
There is much talk currently about regulating the diet/weight loss industry. I will leave that up to the reader to opine on the dangers, merits, and extent that Big Brother ought to protect the public from itself. However, as with many things in life, BUYER BEWARE.
Keeping one's weight under control is important to promote a longer and healthier life. The number one indicator of adult onset disease is excess body weight.
Weight loss, however, is a very challenging thing for most people to manage and sustain. Many people are desperate to find a better answer and .... in a free society there are those entrepreneurs who will take advantage of persons vulnerable, if not desperate. BUYER BEWARE.
I recall a review of weight loss centres and their long term effectiveness. The research supported that for people who did adhere to their program, they were successful in temporarily losing weight. The problem came when the people stopped the program....over 90% regained and even exceeded their former weight. This was largely due to people not assuming personal responsibility for their weight management, and not successfully resolving their cultural, lifestyle and/or psychological needs that promoted weight gain.
It doesn't take much to pack on the pounds...Remember, one hundred extra calories a day, that's one chocolate chip cookie, adds up to one pound a month! And yet.. one hundred calories a day less translates to a 1 lb weight loss per month.
People who, over the long term, do succeed in managing their weight, are those who generally decide that they no longer wish to lose weight, they want to lose weight, and they will do what it takes to make it happen. I respect very much that this is easier to say than do. If such issues were simple, weight management would be less significant problem. ... Hmmm... I will amend that to state that the solution is mathematically simple... and yet obvious a challenge for many if not most people.
I have over 24 years of professional experience in addition to eight plus years of post secondary education in health sciences. I have explored many and offered a few weight loss programs. Ultimately, there are two methods that are proven successful in losing weight. The first is to eat less and be more active. The second is to be more active and eat less.
ANY weight loss program is a variation of those two themes. For some, surgical solutions may be the only truly effective solution, and yet they are still successful only because they force the person to cut calories.
Any weight loss program that offers a quick fix for a lifelong problem, or is not based upon the simple mathematics of calories in (diet) vs. calories out (activity), is misleading you. A goal of losing one pound a week is considered reasonable....anything faster is dangerous and likely not sustainable. BUYER BEWARE.
I will, respectfully suggest, that the most powerful idea about weight loss is TO STOP GAINING WEIGHT. We do that by using all the tricks we can. Eat less, of course, use a smaller plate. Take smaller portions. Stop eating when you are 80% satisfied. Don't buy junk food to keep in the house. Be more active, of course. Park at the far end of the parking lot. Take the stairs. Take a walk in the evening when you are waiting for your favourite show to start. Once you have stopped gaining weight, it takes very little adjustment to eat just 100 calories a day less. A 100 calorie a day deficit translates to about a pound a month. It's that simple...
Do consider a new way of eating.. the Mediterranean Diet.
And also review The French Paradox
and What Science Says You Should Eat.
Do take a look at Managing the Munchies!
If you have and questions or comments, please connect with me via email at firstname.lastname@example.org and review my website at www.drwaynecoghlan.com
Dr. Wayne Coghlan