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Skinny on
Dieting
Dieting is close to a national pastime. An
estimated 50 million Americans will go on diets this year, and while some will
succeed in taking off weight, experts suggest that very few — perhaps five
percent — will manage to keep all of it off in the long run.
Although some people try to exercise off
their excess pounds or inches, dieting is the most common way to lose weight.
Recent surveys indicate that many dieters — more than 80 percent of women and
75 percent of men — eat fewer calories in their efforts to shed a few pounds.
Unfortunately, simply cutting calories doesn’t work for long.
Meanwhile, every year, about 8 million
Americans enroll in some kind of structured weight-loss program involving liquid
diets, special diet regimens, or medical or other supervision. Yet weight loss
experts caution against fad diets, which rarely have a permanent effect. And
they recommend that very-low calorie diets be pursued only under medical
supervision because of their risks. The FTC also advises consumers to be
skeptical of plans or products that promote easy or effortless long-term weight
loss. They just don’t work, according to the agency, which oversees the
advertising and marketing of foods, non-prescription drugs, medical devices and
health care services.
How can you tell the sizzle from the
substance when it comes to claims about weight-loss programs and products? The
FTC suggests a healthy portion of skepticism. Here are some claims made by
advertisers in recent years — and the facts.
"LOSE WEIGHT WHILE YOU
SLEEP."
Fact: Losing weight
requires significant changes affecting what kind of food — and how much —
you eat. Claims for diet products and programs that promise weight loss
without sacrifice or effort are bogus.
"LOSE WEIGHT AND KEEP IT
OFF FOR GOOD."
Fact: Weight loss
maintenance requires permanent changes in how you eat and how much you
exercise. Be skeptical about products that claim you will keep off any weight
permanently or for a long time.
"JOHN DOE LOST 84 POUNDS
IN SIX WEEKS."
Fact: Someone else’s
claim of weight loss success may have little or no relevance to your own
chances of success. Don’t be misled.
"LOSE ALL THE WEIGHT YOU
CAN FOR JUST $99."
Fact: There may be hidden
costs. For example, some programs do not publicize the fact that you must buy
prepackaged meals from them at costs that exceed program fees. Before you sign
up for any weight loss program, ask for all the costs. Get them in writing.
"LOSE 30 POUNDS IN JUST
30 DAYS."
Fact: As a rule, the
faster you lose weight, the more likely you are to gain it back. In addition,
fast weight loss may harm your health. Unless you have a medical reason, don’t
look for programs that promise quick weight loss.
"SCIENTIFIC
BREAKTHROUGH... MEDICAL MIRACLE"
Fact: To lose weight, you
have to reduce your intake of calories and increase your physical activity. Be
skeptical of extravagant claims.
The FTC agrees with many health experts
who recommend a combination of diet modification and exercise as the most
effective way to lose weight and keep it off — and a goal of losing about a
pound a week. A modest reduction of 500 calories a day will achieve this goal,
because a total reduction of 3,500 calories is necessary to lose one pound of
fat.
If you want to lose the proverbial
"few pounds," the FTC suggests revising what you eat, cutting your
caloric intake, and adding exercise to your weekly routine. Merely reducing
calories often makes dieters feel hungry because it cuts down on important
vitamins and minerals. This can end up sabotaging your efforts. Revising the
diet by replacing many of the calories from fats with calories from other food
groups and exercising several times a week to increase the use of calories
should keep most people feeling full, satisfied, and motivated to continue
healthful eating habits. Many health experts recommend that adults limit their
fat consumption to 25 percent of total caloric intake.
How can you lower your fat intake and
cut your calories without feeling hungry, sacrificing important nutrients, or
losing money? The FTC has the following suggestions:
- Before beginning any weight loss
program, check with your doctor. Some diet plans have been associated with
health complications. Make sure your diet is well-balanced, and meets
dietary guidelines set by experts in clinical nutrition. In cases where
obesity results in life threatening complications, medical intervention
may be necessary.
- Consider all the alternatives before
deciding on a product or program, including non-profit support groups,
counseling services, physician-supervised programs, and self-discipline.
Choose the one that’s best for your needs and your budget.
- Follow a nutritionally sound diet
plan. These often are available from hospitals, clinics, national health
organizations, insurance companies, and health maintenance organizations.
Most libraries also stock a variety of books that include healthful meal
plans and recipes.
- Remember that individual diet needs
vary according to body size, health, and level of activity.
- Create a meal plan that incorporates
your food preferences or modify an existing plan to fit your tastes. Be
realistic: A low-fat diet doesn’t mean swearing off fatty foods forever.
It means eating them once in a while.
- Increase your physical activity
gradually. Regular physical exercise can help reduce and control weight by
burning up calories.
- Pill power cannot replace will power.
Successful weight loss depends on a personal commitment to changing your
eating habits and increasing your levels of physical exercise. There are
no magic bullets.
U.S. Food and Drug Administration
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