Weight Loss: Watch Out

In perusing my Sunday paper today, I came across a little section called "Tip of the Week." In light, I assume, of the many people who will likely include "lose weight" on their list of resolutions for 2014, this week's tip dealt with weight-loss scams.

In case you yourself have set a weight loss goal, I thought I would share these tips with you, in condensed form (though the original version is a pretty quick read, too). Following the five tips (below) on how to recognize weight loss scams, I have included a few ways you can lose weight the healthy way.

Five Ways to Recognize Possible Weight Loss Scams

Beware of products that...

1. claim to include a "'silver bullet'" ingredient (no explanation of what a "silver bullet" ingredient is was provided, but my interpretation would be that a silver bullet ingredient is one that will fix all your weight loss problems right away with minimal effort on your part)

2. claim to achieve permanent weight loss, or weight loss without paying any heed to your diet or eating habits

3. claim permanent weight loss, or weight loss achieved without adding any exercise to your lifestyle

4. make ingredients-based claims, which are often not scientifically supported (think acai berries, green tea extract, seaweed, etc.)

5. offer money-back guarantees or free samples, which can sometimes actually be tricky ways to trap consumers into regular payments.

Source:

Gellman, Lindsay. "Avoiding Weight-Loss Scams." The Richmond Times Dispatch. 29 December 2013.  D3.

Four Tips for Healthy Weight Loss

1. You can help yourself avoid regaining weight lost by losing weight gradually, instead of too rapidly. A reasonable goal is half a pound to one pound per week.

2. The most important aspect of any goal is its "achievability." One way to increase your odds of successful weight loss is to make sure your goal is realistic and specific. To say you want to "lose weight" could mean one pound or 100 pounds--and in how much time? A better goal might be something like, "I want to lose X pounds in the next six months," or "I want to lose one pound per week each week of 2014."

3. If you want to reduce your weight, you should probably also reduce your fat intake. Try replacing fatty snacks like chips and cookies with vegetables, fruits, yogurt, etc. For example, instead of indulging in chips and dip, try carrot sicks or cucumbers and hummus. Instead of eating a few cookies, try a chocolate or cinnamon rice cake. For more ideas on healthier ways to satisfy a sweet tooth, see The Chocolate Craving and The Chocolate Craving: Take Two.

A good rule of thumb for selecting foods that contain less fat is to avoid foods that offer more than three grams of fat per 100-calorie serving.

4. Eating foods that contain high levels of fiber not only benefits your digestion, but also helps you feel full, and thus eat less. Look to add more whole-grain foods (whole grain should be the first ingredient listed) to your diet, as well as more fruits and vegetables.

Source:

The CareWise Guide: Self-Care from Head to Toe. Academia Press: Seattle. 2002.