Diet and Weight Loss Losing Weight

Selecting a Weight Loss Program

1. Look for a diet program that promotes a safe and realistic weight loss of 1 — 2 pounds a week. Many people are still looking for the "quick fix" and gravitate towards diets that promise the most rapid weight loss. However the old saying holds true: the quicker the weight comes off, the quicker it goes back on. Loss of over three pounds a week (or over 1 — 2 pounds for a smaller person) will consist mainly of water loss. Once you return to your normal diet, the weight will return as well. Slow and gradual weight loss is not as appealing as the rapid loss promoted in many of the fad diets, but it is more effective. I would recommend that you steer clear of those diets promoting quick weight loss.
   
   
2. Look for a diet that is not too restrictive in calories. The hazards of a diet too low in calories include:
   • Slowing of the body’s metabolism so that you actually burn less calories, making weight loss very difficult. I have witnessed this phenomenon many times with some of my clients who have put themselves on very restrictive diets. They are unable to lose weight even though they are consuming only 900 calories per day. Once the calories are slowly increased, the metabolism will start to speed up, making weight loss possible.
   • Deprivation from a restrictive diet often leads to bingeing.
   • Muscle will be used for fuel when the calories are too low. Muscle is an active tissue that burns calories. As you lose muscle, your metabolism will slow down.

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