Quack Diet Red Flags
Warning: Quick Weight Loss! No Effort Required!
Does it involve exercise?
If it doesn't, you will gain the weight back. "Research
shows that individuals who exercise on a regular basis have much greater
success at losing weight and keeping it off ... Exercise is critical to weight
loss success," Cedric Bryant, PhD, chief exercise physiologist for the
American Council on Exercise, tells WebMD.
You need an hour of aerobic exercise -- at least five times per
week -- if you seriously want to lose weight, says Bryant. "That doesn't
need to be in one concentrated dose, because calorie-burning effects accumulate
Also, you need strength training two times a week to build
muscle. Lifting weights or working with rubber tubes helps maintain and can
also increase the level of lean body mass -- which helps your metabolism burn
"Two-thirds of the calories a person burns over the course
of a day are from resting metabolism," says Bryant. "If you're on a
restricted diet (decreasing calories and nutrients) and not doing resistance
training (to build muscle), it's not uncommon to see resting metabolism
decrease -- so you won't lose weight."
Are supplements, creams, or patches involved?
If so, forget it. "It's the old saying, 'if it sounds too
good to be true, it is.' Why would we have an obesity epidemic if it was as
easy as popping a pill?" says Zelman.
"By and large, products are not capable of helping you lose
weight. Ephedra has been banned from the market, and it was the major
ingredient of weight-loss supplements." That should send a big message:
These things are either not healthy or do not work, she says.
Products that block absorption of fat, such as Xenical or
Orlistat, may have only minor weight-loss potential -- and they're
expensive, says Zelman.
The problem: "These are all Band-Aid approaches to the
problem. Even though it's not sexy, and not any fun, people know what they need
to do. You don't need to be a rocket scientist to know that eating sweets,
eating constantly, drinking alcohol, eating fast food are all the things that
add extra calories."
Is there sound research behind the weight-loss program?
"Not all studies are created equal, and there are plenty
sponsored by companies to get the answers they want. So a fair amount of
skepticism is in order," says Zelman.
If the study involves small numbers of people the the results
are less meaningful. Use caution when making any decisions based on the
finding. Also, if claims only involve anecdotes and testimonials, beware.
Is the weight-loss program compatible with your lifestyle?
"If it's asking you to eat every three hours, to buy special foods and
prepare them specially, it might be more trouble than it's worth and you won't
do it," says Zelman.