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| Dieting Realities! |
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| The Weight-Loss Industry |
Looking for a quick and easy way to lose weight? You're not alone! Millions
of people will go on diets this year. And while some will succeed in taking
the weight off, very few will manage to keep all of it off in the long run.
One reason for the low success rate is that many people look for quick and
easy solutions to their weight problems. They find it hard to believe in this
age of scientific innovations and medical miracles that an effortless
weight-loss method doesn't exist.
So they succumb to quick-fix claims like "Eat All You Want and Still Lose
Weight!" or "Melt Fat Away While You Sleep!" And they invest their hopes
(and their money) in all manner of pills, potions, gadgets, and programs that
hold the promise of a slimmer, happier future.
Trying to sort out all of the competing claims--often misleading, unproven,
or just plain false--can be confusing and costly.
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| The Facts About Weight Loss |
| Being overweight can have potential health consequences. These include an
increased risk of heart disease, stroke, high blood pressure, diabetes,
gallstones, and some forms of cancer. Losing weight can help reduce these
risks. Here are some general points to keep in mind:
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- Any claims that you can lose weight effortlessly are false. The
only proven way to lose weight is either to reduce the number of
calories you eat or to increase the number of calories you burn off
through exercise. Most experts recommend a combination of both.
- Very low-calorie diets are NOT without risk and should be pursued
only under medical supervision. Unsupervised very low-calorie diets can
deprive you of important nutrients and are potentially dangerous.
- Fad diets rarely have any permanent effect. Sudden and radical
changes in your eating patterns are difficult to sustain over time. In
addition, so-called "crash" diets often send dieters into a cycle of
quick weight loss, followed by a "rebound" weight gain once normal
eating resumes, and even more difficulty reducing when the next diet
is attempted.
- To lose weight safely and keep it off requires long-term changes in
daily eating and exercise habits. Many experts recommend a goal of losing
about a pound a week. A modest reduction of 500 calories per day will
achieve this goal, since a total reduction of 3,500 calories is required
to lose a pound of fat. An important way to lower your calorie intake is
to learn and practice healthy eating habits.
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| In Search of the "Magic Bullet" |
Some dieters peg their hopes on pills and capsules that promise to
"burn", "block", "flush" or otherwise eliminate fat from the system. But
science has yet to come up with a low-risk "magic bullet" for weight loss. Some
pills may help control the appetite, but they can have serious side effects.
(Amphetamines, for instance, are highly addictive and can have an adverse
impact on the heart and central nervous system.) Other pills are utterly
worthless.
Beware of the following products that are touted as weight-loss wonders:
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- Diet pills that allegedly "flush fat out of the body".
- "Fat blockers" purported to physically absorb fat and mechanically
interfere with the fat a person eats.
- Diet patches, which are worn on the skin, have not been proven
to be safe or effective.
- Some bulk producers or fillers, such as fiber-based products, may
absorb liquid and swell in the stomach, thereby reducing hunger. Some
fillers, such as guar gum, can even prove harmful, causing obstructions
in the intestines, stomach or esophagus.
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| Phony Devices and Gadgets |
| Phony weight-loss devices range from those that are simply ineffective to
those that are truly dangerous to your health. At minimum, they are a waste of
your hard-earned money. One of the main fraudulent gadgets that has been marketed
to hopeful dieters over the years include:
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- Electrical muscle stimulators. While they have legitimate use in physical
therapy treatment, they have little to no value in weight loss and body
toning. When used incorrectly, muscle stimulators can be dangerous, causing
electrical shocks and burns.
- Body Wraps. All you really lose with these wraps is water weight. They
make you sweat and lose water, resulting in temporary weight loss but the weight
returns after you re-hydrate yourself.
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| Sensible Weight Maintenance Tips |
| Losing weight may not be effortless, but it doesn't have to be complicated.
To achieve long-term results, it's best to avoid quick-fix schemes and complex
regimens. Focus instead on making modest changes to your life's daily routine.
A balanced, healthy diet and sensible, regular exercise are the keys to
maintaining your ideal weight. Although nutrition science is constantly evolving,
here are some generally-accepted guidelines for losing weight:
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- Consult with your doctor or a dietitian to determine your ideal healthy body weight.
- Eat smaller portions and choose from a variety of foods.
- Load up on foods naturally high in fiber: Fruits, vegetables, legumes, and whole grains.
- Limit portions of foods high in fat: red meat; cakes and pastries; and dairy
products like cheese, butter, and whole milk.
- Exercise at least three times a week.
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This article is based on excerpts from "The Facts About Weight Loss Products
and Programs"; published by the US Food and Drug Administration.
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