Trying to lose weight to improve your health or for a special occasion? Chances are, if you’re like nearly 50% of people in the U.S., you’ve already decided to go on a diet, hoping to shed those pounds quickly. There’s just one problem: Diets seldom work.
In fact, research shows that only 20% of overweight people are able to lose weight and keep it off for at least a year. The remaining 80%, however, are unable to maintain that loss and face increased risk for obesity-related conditions like cardiovascular disease and cancer. So, how can we set ourselves up for success?
“Relying on healthful nutrition and regular exercise to lose weight has been shown to be more achievable and more sustainable,” said Jennifer Anderson, a registered dietitian with Novant Health Heart & Vascular Institute and manager of the Novant Health Matthews Wellness Center.
“It allows you to get used to your new healthy habits — and your body time to adjust — versus a crash or fad diet that’s focused only on fast weight loss,” Anderson said.
How to spot diets that over-promise and underdeliver
By avoiding the pitfalls of weight loss programs that overpromise and underdeliver, she said, we can avoid the hunger, frustration and effects of poor nutrition that derail the most dieters.
Here’s what she suggests avoiding — and embracing — to ensure you lose weight and stay healthy. (Including two recipes, below, inspired by the ultra-nutritious and effective Mediterranean diet.)
1. The plan promises miraculous health and weight loss results.
“Promises of extreme changes should always raise a red flag,” Anderson said. “I would definitely be cautious of diets that guarantee super-fast, unbelievable results, like losing 20 pounds in a week, curing you of diabetes or helping you get off all of your medications.
“You’ll lose weight on extreme diets, but it likely won’t stay off. And, in the process, your body may be deprived of the key nutrients it needs to function well,” she said. “Your body breaks down muscle tissue when you cut calories drastically, which can result in a slower metabolism and higher body fat percentage when weight is regained.”
2. It’s unsustainable for you.
“Sustainable” means different things to different people, depending on personality, lifestyle and how much time or money someone can commit.
Many plans, for example, require dieters to commit to tallying up the calories, macronutrients (protein, carbohydrates and fats) or a plan-specific variation (like “points”) for every bite they eat.
“Modern technology has taken some of the sting out of the process — which used to involve reference books, pen and paper,” Anderson said. “But spending time setting up an app and logging daily food intake may be too challenging for anyone with a busy lifestyle.”
Depending on their preferences and needs, dieters may also find the following are unsustainable:
Programs that require shopping for and cooking complicated meals.
Diets consisting of foods they dislike. Do you really want to eat cabbage soup for the rest of your life?
Plans with rigid, strict food requirements which can become boring and — when celebrating or dining out — frustrating.
3. The program requires you to buy expensive, prepackaged foods.
“Prepackaged diet foods, bars and shakes can be pricy,” Anderson said. “Also, the quality can vary tremendously, so it’s important to look at the nutrition facts and ingredients.”
Some brands of prepackaged meals offer a balance of protein, produce and whole grains, without excessive sugar, sodium and fat. These could be used as a temporary tool to help teach portion control or how to prepare complete meals.
“The real question, though, is whether you’re able or willing to pay what they’re charging for these products in the long run,” she said. “Realistically, most of us probably wouldn’t continue eating only the prepackaged foods a company delivers.”
