5th November, 2006
Lose Weight Without Diet or Exercise? Too Good To Be True

Courtesy of DietWatch.com

As false and misleading claims for weight loss products abound, it is more important than ever to become an educated consumer, and learn how to distinguish the facts from the fallacies. Be a smart shopper if you're looking to shed the pounds. And remember: If a diet program or claim sounds too good to be true, it probably is.

1. Avoid diet programs that promise an unrealistic rate of weight loss.

This includes claims cited in the report like "LOSE UP TO TWO POUNDS DAILY WITHOUT DIET OR EXERCISE!" as well as those promising that you can "Lose 20 pounds by ___ date." Most of the time these claims are impossible, and if any rapid rate loss is achieved, it is typically due to a loss of water weight.

Additionally, losing more than one percent of your body weight per week (or more than 2 pounds per week if you weigh 200) after water losses can be detrimental to health, as it can cause a loss of lean muscle tissue, including heart muscle.

2. Avoid diet programs that are not backed by professionals.

The most reliable professional in the diet arena is a registered dietitian (RD). Anyone can claim that they are a "nutritionist," while only those who have met the standards set by the American Dietetic Association can be called a "registered dietitian." Some physicians prescribe weight loss medications and perform weight loss surgery but you are eligible for this treatment only if you meet specific criteria. (For medications, a body mass index (BMI) of at least 27 with existing risk factors or 30 without; for surgery, a BMI of at least 35 with existing risk factors of 40 without*). This type of therapy is indicated only if one has not lost one pound per week after incorporating 6 months of diet, exercise and behavior modification.

*An individual who is 5 feet 5 inches tall and weighs 160 has a BMI of 27; someone with the same height weighing 180 pounds has a BMI of 30; someone with the same height weighing 210 has a BMI of 35, and someone with the same height weighing 240 has a BMI of 40).

3. Watch out for supplements with herbal ingredients.

According to the Food and Drug Administration, unlike drug products that must be proven safe and effective for their intended use before marketing, there are no provisions in the law for the FDA to "approve" dietary supplements for safety or effectiveness before they reach the consumer. Also unlike drug products, manufacturers and distributors of dietary supplements are not currently required by law to record, investigate or forward to FDA any reports they receive of injuries or illnesses that may be related to the use of their products. The FDA must show that a dietary supplement is "unsafe," before it can take action to restrict the product's use or removal from the marketplace.

Herbal ingredients are frequently found in dietary weight loss supplements and may have harmful side effects. For example, ephedra can cause increased blood pressure, dizziness, and palpitations. Additionally, some herbs can interfere with medications. For example, if you are on coumadin, it's best to avoid supplements with gingko biloba—both have blood-thinning effects, and the combination can cause excessive bleeding. Likewise, St. John's Wort, found in "Herbal Fen-Phen" can negatively interact with several antidepressant medications.

4. Avoid diet plans that claim you don't need to exercise in order to lose weight.

Exercise is half the battle when it comes to weight loss, and it has other beneficial effects on health, including decreasing stress, elevating HDL or "good" cholesterol levels, and helping to control diabetes.

The Institute of Medicine (IOM) recommends that individuals with healthy weights exercise for about one hour each day, and healthy body weight is an important factor in chronic disease prevention.

5. Watch out for programs that ask you to buy lots of food and supplements.

These programs do not promote behavior change, and instead rely on the product or "pill" to help you lose the weight. Additionally, the supplements are often costly. Beware of those plans that don’t require a fee, yet they sell products that are crucial for achieving your weight loss goals.

So save your money and don’t lose sight of the healthiest, most effective way to lose weight -- consume a balanced, calorie-controlled diet, along with regularly scheduled physical activity.