A helping hand: Using a weight-loss program - WMDT 47 News - Delmarva's Choice

By Mea Andrews
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Let's be honest. Taking off five pounds can be pretty easy. But taking off 50 pounds? Not so much. In either case, keeping the weight off for good can be really hard.

There's no magic pill or secret potion that wins the battle of the bulge. It is the result of hard work and lifestyle changes. But many people find success with the support of sound commercial weight-loss programs, such as Weight Watchers, TOPS or smaller support groups, such as those in a health clinic or university.

Studies show that these programs have a slight edge over dieting alone. People tend to lose a little more weight, and perhaps more importantly, keep it off longer.

Your own personal cheering section
Support groups, such as the ones found in weight-loss programs, allow dieters to share recipes, exercise tips and words of encouragement. Hearing other people's struggles and successes can be motivating and comforting. Commercial programs may offer this type of environment.

This type of social support may be a key to lasting success. For instance, in one study, two thirds of people who enrolled in weight-loss programs with friends and got extra social support kept their weight off for six months. But only one fourth of the people who joined without friends and didn't get the extra social support managed to maintain their loss.

If you do join a commercial weight-loss program, keep these tips in mind:

• Attendance matters. One study found that people who attended at least 78 percent of the meetings offered by a program had more success than those who didn't attend.
• Longer is better. In another study, dieters who joined a 40-week program did better than those who enrolled in a 20-week program.

Even if you decide to lose weight on your own, it's still important to get support along the way. Set up your own buddy system. Having someone, such as a friend or family member, to encourage you is a key component of successful weight loss, experts say.

Finding the right fit
We've all seen ads for "quick-fix" diets. False claims such as "Lose 30 pounds in 30 days" or "Watch the fat melt away" are red flags for bogus - or even dangerous - weight loss plans. But some popular commercial diets - such as Atkins, Weight Watchers, Zone and Dean Ornish - can help you lose weight.

One study found that the average weight loss among these four popular commercial weight-loss programs was about the same. But the dropout rate for Atkins (very low carb) and Ornish (very low fat) was higher than for the more moderate Weight Watchers and Zone diets. It may be hard for some people to follow a diet that is too restrictive, especially when it limits foods they love. Look for programs that fit well with your lifestyle and have realistic goals.

Losing is gaining
The good news is that even a modest weight loss - 5 percent to 10 percent of your total body weight - has health benefits. This means if you weigh 200 pounds, losing just 10 pounds can make a big difference. You may see improvements in your blood pressure, blood cholesterol and blood sugars - not to mention your mood, energy level and self-confidence. And maintaining a healthy weight can help prevent or delay chronic illnesses, such as heart disease and diabetes.

Many popular diets can help you reach your weight-loss goals. Talk with your doctor about a program or diet that is right for you.

SOURCES:

• Heshka S, Anderson JW, Atkinson RL, et al. Weight loss with self-help compared with a structured commercial program. Journal of the American Medical Association. 2003;289(14):1792-1798. Accessed: 10/21/2009
• Federal Trade Commission. Red flag: Bogus weight loss claims. Accessed: 10/21/2009
• Centers for Disease Control and Prevention. Losing weight. Accessed: 10/21/2009
• American Psychological Association. Teaming up to drop pounds. Accessed: 10/23/2009
• Helpguide.org. Healthy weight loss and dieting: How to lose weight and keep it off. Accessed: 10/21/2009

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