Facts and Fiction About Weight Loss Programs

            Every day we hear about new ways to lose weight, on the radio, TV, in the newspapers, everywhere! It’s important to be very critical, you can waste a lot of time, money and anguish on programs and products that may not be effective, some may even cause you harm!

            A recent article in a Mayo Clinic Health Newsletter points out some things you need to consider before trying out a new program. You’ve probably heard about miracle diets that promise to “bust sugar” or put you into some special “zone”. The Mayo clinic’s experts say these are not factual. Here are some facts:

            A recent fad diet has two major claims- excess carbohydrates in your diet cause you to gain weight, and replacing these carbohydrates with protein or fat will lead to quick, permanent weight loss. The fact is, you gain weight when you eat more calories than you burn, whether the surplus calories come from protein, fats or carbohydrates. In fact, surplus calories from carbohydrates are converted to body fat at a lower rate than those from fats or protein.

            These diets are, in fact, not healthful. Diets low in carbohydrates are, by definition, low in fruits, vegetables and whole grain- foods our bodies need for good health and prevention of disease. Donald Hensrud, M.D., a nutrition and preventive medicine specialist at Mayo Clinic, says “On fad diets, even if you lose weight, you may not improve your long-term health.” There is also concern that fad diets provide too much cholesterol and saturated fat and too little calcium and fiber.

            When you take a hard look at them, many fad diets are simply plans for extreme calorie restriction, as such they promote temporary loss of “water weight”- not permanent loss of fat. They are also not very practical as they often focus on one food or food group and this can get old very quickly. “Many people can’t stick with them, and they end up back where they started.” Dr. Henrud says.

            In looking at a safe, practical and effective plan for weight loss ( better yet, how about a plan for improving health and preventing disease?), better  to stick to the common sense approach that still holds as the best plan ever. Eat less (but not unreasonably so). Exercise more. Replace fatty, high calorie foods with fruits, vegetables and whole grains. Keep portion sizes in check. Take it slow. aim for a 1/2 to 1-pound loss per week.

            If you need the support (and discipline?)of a planned program, be sure it meets these criteria:

            * SAFETY. Although specific diets may be low in calories, they should still provide all the nutrients you need to stay healthy.

            * REASONABLE WEIGHT-CHANGE GOALS. In general, weight loss should be slow and steady. A goal of losing 1/2 to 1 pound a week is usually reasonable.

            * DOCTOR ON BOARD. Talk with your doctor if you plan to go on a very-low-calorie diet or plan to lose more than 15 or 20 pounds. Also check with your doctor if you have health problems or take medications regularly.

            * HELP IN CHANGING LIFESTYLE. Programs should help you improve eating and exercise habits so you can maintain healthful weight once you reach your goal.

            * GET UPFRONT INFORMATION ON FEES. You should find out exactly how much the program, including any dietary supplements or other products, will cost you.

            There are other very important things to look at when we consider our bodies and what they mean to us. One is that it is so important to love ourselves the way we are and to appreciate all of the wonderful things our bodies do for us. Think of your body as a vehicle to your dreams. Honor it. Respect it. Fuel it. God gave it to you in whatever form it is in. Become aware of what your body can do each day. Remember that it is the instrument of your life, not just an ornament. Don’t let your weight or shape keep you from doing things you enjoy. Walk with your head held high, supported by pride and confidence in yourself as a person.

            Another important thing to look at as we consider our feelings towards our bodies, is how our attitudes effect our children and how they see themselves. Teach your child to eat well-balanced meals. If you take care of your body and eat and exercise sensibly, your child probably will too. Discourage the idea that a particular body size or shape will automatically lead to happiness and fulfillment, and don’t criticize your own size and shape- “I’m too fat; I’ve got to lose weight” in front of your child. Such comments imply that one’s appearance is more important than one’s character.

Choose to find beauty within yourself and others and in the world God has made for us.  

* Information obtained from Mayo Clinic Health Quest,    20 Ways To Love Your Body- by Margo Maine, PhD. and Phyllis Brill’s  If Parents Are Sensible About Food, Kids. Will Be Too.

Michelle Arya, RN,
Parish Nurse