Summer is quickly approaching so many turn to weight loss programs to find their beach body.This is not always a bad thing. Some weight loss programs teach us how to eat a nutritious diet and exercise.Others help us lose weight, but fail to show us how to live a healthy lifestyle and we gain the weight back. It’s a familiar story.
So how do you decide what programs are worth your money? I’m glad you asked.
✓ Does the program teach you how to eat nutritious meals? If not, ditch the
program. These programs are expensive, so what is the point in paying out all of this money if you don’t learn anything.
✓ Are you required to buy their meal supplements, bars, protein shakes, etc. to lose weight on the program? If so, ditch the program. Remember you want to learn how to maintain this healthy lifestyle on your own. You don’t want to have to eat fill-in-the-blanks bars or supplements your entire life. Besides the fact that these products are very expensive. This is how these companies make their money. So, if the products are optional, this may be okay. If the products are required, ditch it!
✓ Does the program advertise weight loss can be achieved without exercise? Red flag! Ditch the program. Reducing your caloric intake without exercising will reduce your metabolic rate.
According to the National Institutes on Aging a study from Pennington Biomedical Research Center found that calorie reduction without increased exercise results in a lower metabolic rate. https://www.nia.nih.gov/newsroom/announcements/2009/05/study-shows-metabolic- adaptation-calorie-restriction. A program promoting this is not using best practices.
What does this mean for you? This means you will gain weight when you start eating what you believe to be a normal amount of calories. Okay, in simple terms.
You eat 3000 calories now. You begin eating a 1500 calorie diet to lose weight without
exercising. You lose 50 pounds which is awesome! Congratulations, but you have now reduced your metabolic rate. Remember this is bad, why? Let me explain.
So, maybe the program says for your body type your maintenance calories are 2000 calories per day. You have made it to your goal weight and ready to get back to a normal amount of calories, so you start eating 2000 calories per day. The problem is now your body has adjusted to your 1500 calorie diet. You are now in a 500 calories per day surplus.
500 extra calories x 7 days=3500. It takes 3500 calories to gain a pound. So you are gaining
about 1 pound per week. This is why people almost always gain weight back and diets don’t
So what should you look for? I’m glad you asked.
✓ A program that teaches you how to eat a proper nutritious diet
✓ Provides you with a list of healthy foods to eat, grocery list, recipes, portion control containers, meal plan, and flexible options
✓ Includes an exercise program
✓ Provides you with a weight loss program and a maintenance program.
It can be tempting to find a quick fix when trying to lose weight. A better option is to find a program that will teach you how to live a healthy and active lifestyle. If you are tired of yo-yo dieting, seem to gain weight without eating hardly any food, or always gain the weight back after a diet, you should think about looking for a lifestyle program not a weight loss program.
Redman, L.M., et al. Metabolic and behavioral compensations in response to caloric restriction:implications