Jan 16 2010
The Best Weight Loss Program is…
Guest author and fitness expert, Kathy Ekdahl shares her secrets to loosing that extra weight.
. . . . .
Q- Which weight loss programs and/or diets do you recommend?
A- There is no one weight loss program that I recommend to my clients, and in fact, for some clients, I do not recommend any specific diet or weight loss program at all! The research is quite clear: close to 85-90% of the people who lose weight via a diet or “weight loss program”, gain all the weight back, and more. This is a pretty sad statement about the efficacy of the programs and diets that are out there.
In comparative research studies, it has been shown that Weight Watcher’s is the most successful, not because of any specific nutrition or diet recommendations, but because of its well known support system. It is the support system which is an absolute must for those of you trying to lose significant amounts of weight- so this is where Weight Watcher’s really wins! But, amazingly, the average weight loss per year of Weight Watchers is less than 10 pounds, and this is the most successful? Cleary, we are not getting things right here!
I generally do not recommend weight loss programs that have pre- packaged foods. These are often preservative and salt filled, and I personally believe that preservatives, salt, extra sugar, and other processed foods must be eliminated from the diet to achieve permanent weight loss. Also, what tempts people to try these diets- being told what to eat and when- is also the downfall of these programs. We need to learn to make proper choices for ourselves rather than relying on someone else telling us what to eat. I also do not recommend high protein/high saturated fat/ low carb programs (Atkin’s) either. I do think that it is too restrictive, not enough healthy foods, and the research is still not conclusive about whether it raises or lowers cholesterol and lipids. But, having said that, I do believe that for some people, beginning a healthy diet may need to be jumpstarted with a specific diet/ program.
The one diet I do recommend is the South Beach Diet. It is closest to the principles that I ask my clients to adhere to:
- healthy fats
- low refined carbohydrates
- plenty of lean protein
- lots of vegetables, some fruits
- Multiple small meals with snacks in between
But even the SB diet goes too low in calories initially, and recipes are a bit cumbersome- so nothing is perfect! And, no matter what “diet” or “program” you go on- you must be able to maintain that type of eating forever- or you’ll gain the weight back.
The final answer- choose a program you can stick with and is easy to plan and cook for. Avoid diets that restrict one food group or go too low in calories- inevitably these backfire. And, allow yourself a cheat meal each week. This can help you get over the boredom of dieting.
Kathy Ekdahl, ACE cPT, CSCS, is a nationally certified personal trainer and strength and conditioning coach, who lives in Hudson, Mass. Kathy has worked for over 20 years in the fitness industry, and is the coach of the Hudson High School Women’s Varsity Lacrosse and Field Hockey teams. She will be answering your fitness questions each week in this column, and welcomes your questions. To send a question, email Kathy at: kathy@personalbestpersonaltraining.com.
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