If an advertisement claims something that sounds too good to be true, chances are, it is. Typically, when you hear of a new weight loss craze, the cycle goes something like pictured below:
Diet programs, meal replacements, weight loss products, fat burners, magic pills, and shakes…weight loss fads are all around us. It is very easy to get sucked into the temptation of a weight loss claim; we want to believe that weight loss is that easy because we typically measure our successes through seeing results.
“Americans spend over $60,000,000,000 to lose weight, every year! That’s sixty billion dollars.
Considering the fact that 75 million Americans are actively trying to lose weight, that’s $800 per person per year! Diet pills and meal replacement solutions are a $3 billion market.”
Claims are made by professionals, which can make it hard to decipher between what is fact and what is another sales pitch. However, according to eatright.org, the resource for all Registered Dietitian Nutritionists or Nutrition experts, “There are no foods or pills that magically burn fat. No super foods will alter your genetic code. No products will miraculously melt fat while you watch TV or sleep. Some ingredients in supplements and herbal products can be dangerous and even deadly for some people.”
Avoid any programs that claim the following:
- Quick weight loss. Rapid weight loss typically is not maintainable because you are restricting too many foods. When we restrict, we create negative feelings towards typical foods and label these foods as “good” or “bad”. This negative association can lead to negative behavior when faced with eating triggers, such as stress, emotions, or seeking comfort. Healthy plans aim for a loss of no more than 1 to 2 pounds per week. If you lose weight quickly, you’ll lose muscle, bone and water.
- Specific or unlimited quantities.“Ditch diets that allow unlimited quantities of any food, such as grapefruit and cabbage soup. It’s boring to eat the same thing over and over and hard to stick with monotonous plans. Avoid any diet that eliminates or severely restricts entire food groups, such as carbohydrates. Even if you take a multivitamin, you’ll still miss some critical nutrients.”
- Specific Foods. “There is no evidence that combining certain foods or eating foods at specific times of day will help with weight loss.” It is a false claim to say that certain foods will turn to fat immediately. Calories in vs Calories out is what ultimately determines whether we gain or lose weight, for if we intake more energy than we need, we are likely going to store this energy for later use.
- Rigid Menus that makes you feel guilty for not adhering. Having a strict menu can be overwhelming or stressful. If you are wondering whether a program is healthy or not, always ask yourself before beginning, “Can I eat like this for the rest of my life?” “If the answer is no, the plan is not for you.”
- Exercise is not advised. Exercise is beneficial for general health and well-being. When it comes to exercise, any movement helps! It is recommended to aim for 150 minutes of moderate intensity physical activity per week. However, choose activities that you LOVE! Exercise is not meant for punishing our bodies because we ate too much. Instead, exercise should be used to reward ourselves for fueling our bodies with healthy foods!
Want to be successful with your goals this year? Want a personalized plan that is tailored to fit your needs? Call today 609-738-3143 to schedule an appointment with one of our dietitians!
Only a FEW spots are left for next week, get yours while you still can!
Michele Wroblewski, RDN
Caruso Physical Therapy and Nutrition, LLC
1278 Yardville Allentown Rd. Suite 3
Allentown, NJ 08501