MamasHealth.com Home Weight Control Information Artificial Sweeteners Choosing a weight loss program Diets and gallstones Diet tips Fad diets Fad diets types Food delivery programs Foods for weight loss Gluten free diets Good and bad carbs Healthful diets Healthier eating Healthy holiday ideas Healthy snacks for big eaters Hundred mile diet Juice diet Low Carb Diet Info Low Calorie Frozen Food Low Carb Diet Tips Organic Foods Portion Control Tips Quit Smoking & Weight Raw Food Diet Registered Dietician Sex and weight gain Sustainable eating Weight Cycling Weight Loss Weight Loss Myths Weight Loss Surgery Links Email Mama Healthful Fruit Healthy Holiday Meals Protein Shakes Save Money by Cooking	How to Choose a Weight-loss Program Choosing a weight-loss program may be a difficult task. You may not know what to look for in a weight-loss program or what questions to ask. This fact sheet can help you make an informed decision about joining a program. A Responsible and Safe Weight-loss Program Experts agree that the best way to reach a healthy weight is to follow a sensible eating plan and engage in regular physical activity. Weight-loss programs should encourage healthy behaviors that help you lose weight and that you can maintain over time. Safe and effective weight-loss programs should include: Healthy eating plans that reduce calories but do not rule out specific foods or food groups Regular physical activity and/or exercise instruction Tips on healthy behavior changes that also consider your cultural needs Slow and steady weight loss of about ¾ to 2 pounds per week and not more than 3 pounds per week (weight loss may be faster at the start of a program) Medical care if you are planning to lose weight by following a special formula diet, such as a very-low-calorie diet A plan to keep the weight off after you have lost it Personal story about struggling with diet programs. Ask Questions Gather as much information as you can before deciding to join a program. Providers of weight-loss programs should be able to answer these questions: What does the weight-loss program consist of? What are the staff qualifications? Does the product or program carry any risks? How much does the program costs? What results do participants typically have? What does the weight-loss program consist of? Does the program offer individual counseling and/or group classes? Do you have to follow a specific meal plan or keep food records? Do you have to purchase special food, drugs, or supplements? Does the program encourage you to be physically active, follow a specific physical activity plan, or provide exercise instruction? Does the program provide information on how to make positive and healthy behavior changes? Is the program sensitive to your lifestyle and cultural needs? What are the staff qualifications? Who supervises the program? What type of weight management training, experience, education, and certifications does the staff have? Does the product or program carry any risks? Are there risks related to following the program's eating or exercise plans? Are there risks related to using recommended drugs or supplements? Do participants talk with a medical professional? Does a medical professional oversee the program? Will the program providers work with your personal health care provider if you have a medical condition or are taking prescribed medications? How much does the program cost? What is the total cost of the program? Are there recurring costs such as weekly attendance fees, costs of food and supplement purchases, etc? Are there additional fees for a follow-up program or to re-enter the program for follow-up after you lose weight? Are there additional fees for medical tests? What results do participants typically have? How much weight does an average participant lose and how long have they kept off all or part of their weight? Can the program provide references? NIH Publication No. 03-3700 April 2003
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