Weight loss: Choosing a diet that's right for you
Don't fall for gimmicks when it comes to weight loss. Evaluate diets carefully to find one that's right for you.

By FDT Publishing Staff
When it comes to weight loss, there's plenty of advice. Magazines, books and websites promise that you can lose all the weight you want for good. To do this, they suggest that you use diets that get rid of fat or carbs. Or use superfoods or special supplements.



With so many options, how do you know which approach might work for you? Here are some suggestions for choosing a weight-loss program.

Talk to your health care provider about your weight-loss efforts
Before you start a weight-loss program, talk to your health care provider. Your health care provider can go over your medical issues and the drugs you take that might affect your weight. Your provider can guide you on a program that's right for you. And you can discuss how to exercise safely. This is important if you have physical or medical challenges or pain with daily tasks.

Tell your health care provider about your past efforts to lose weight. Be open about fad diets that interest you. Your provider might be able to direct you to weight-loss support groups or refer you to a registered dietitian.

Think about your personal needs There's no one diet or weight-loss plan for everyone. Think about your preferences, lifestyle and weight-loss goals. Pick a plan that you can tailor to your needs.

Before starting a weight-loss program, think about:



Diets you've tried. What did you like or dislike about them? Were you able to follow the diet? What worked or didn't work? How did you feel physically and emotionally while on the diet?

Your preferences. Do you prefer to do a weight-loss program on your own, or do you want support from a group? If you like group support, do you prefer online support or in-person meetings?

Your budget. Some weight-loss programs require you to buy supplements or meals, visit weight-loss clinics, or attend support meetings. Does the cost fit your budget?

Other considerations. Do you have a health condition, such as diabetes, heart disease or allergies? Do you have cultural, religious or ethnic requirements or preferences for food? Look for a safe, effective weight-loss program.

It's tempting to buy into promises of fast and amazing weight loss. But a slow and steady approach is easier to keep up. And it often beats fast weight loss for the long term. A weight loss of 0.5 to 2 pounds (0.2 to 0.9 kilograms) a week is the typical recommendation.

Faster weight loss can be safe if it's done right. Examples include a very low-calorie diet with medical supervision or a brief quick-start phase of a healthy-eating plan.



Successful weight loss requires a long-term commitment to making healthy lifestyle changes in eating, exercise and behavior. Behavior change is vital, and could have the greatest impact on your long-term weight-loss efforts.

Be sure to pick a plan you can live with. Look for these features:

Flexibility. A flexible plan uses a variety of foods from all the major food groups. It includes vegetables and fruits, whole grains, low-fat dairy products, lean protein sources, and nuts and seeds.

A flexible plan allows a treat now and then if you like. The plan should include foods you can find in your local grocery store and that you enjoy eating. But limit alcohol, sugary drinks and high-sugar sweets. The calories in those items don't provide enough nutrients.

Balance. Your plan should include the right amount of nutrients and calories. Eating large amounts of some foods, severely cutting calories or removing entire food groups can cause nutritional problems. Safe and healthy diets don't need large amounts of vitamins or supplements.

Likeability. A plan should include foods you like and that you would enjoy eating for life. If you don't like the food on the plan, if the plan is too restrictive or if it becomes boring, you probably won't stick to it. So long-term weight loss is unlikely.



Activity. Your plan should include physical activity. Exercise plus fewer calories can help give your weight loss a boost. Exercise also offers many health benefits, including countering the muscle mass loss that occurs with weight loss. And exercise is an important factor in maintaining weight loss.

What are the options? The table below lists some of the more common diets. There's overlap, but most plans can be grouped into a few major categories.

Studies comparing different weight-loss programs have found that most programs result in weight loss in the short term compared with no program. Weight-loss differences between diets are generally small.