7 Things to Know before Choosing a Weight Loss Plan
If you know you have to lose a few or more pounds, you may be understandably confused and frustrated at all the different plans, products and advice in the media. How do we know which plans are healthy and will work in the long-term?
People want to feel good in their own skin. Most of us would say we want to be healthy too. According to most national and worldwide health agencies, overweight and obese conditions greatly increase the risk of many cardiometabolic diseases, including diabetes, heart failure, hypertension, stroke, certain cancers, joint disease and more.
I’ve seen many clients in the past seven years, and I’d like to share with you what I’ve concluded thus far on how best to embark on a successful weight loss journey.
1. Look for the right health professional. Registered dietitian-nutritionists are trained health professionals who provide medical nutrition therapy. A good dietitian will not only help you lose weight, but will use their background in medical training to employ therapy techniques to help you with other conditions you have and ensure that your diet plan is medically suitable.
2. Choose an evidence-based, medically sound weight loss plan. Fad diets won’t fit the bill. Many people do experience a few improvements when they start to watch their diet carefully, but that doesn’t mean it’s a great diet for the long haul.
3. Choose a healthful plan you can maintain. That means it must be something with which you can still enjoy life and promote vitality and longevity. There is no need to eliminate huge beneficial food groups forever to lose weight.
4. Plant-based diets are best. Studies continue to be published, and the evidence is clear. Just about all renowned health agencies worldwide such as the World Health Organization, the American Cancer Society and American Heart Organization, tout leaning towards a plant-based diet for optimal health. If a diet is promoting eating a lot of meat, it may not be in your best interest.
5. Your plan must address all the contributing factors, ideally on a personalized, ongoing basis. Look for a dietitian-nutritionist who will examine many factors in your life which affect food intake directly and indirectly, such as gut biome health, sleep, exercise, spiritual health, inflammation caused by any food and food chemical sensitivities, desire and ability to cook, eating out, and last, but certainly not least, psychological aspects of eating. A dietitian will also know other health professionals if you should need one, such as physical therapists, counselors, personal trainers and even physicians.
6. Address emotional eating. Most cases of overweight status and obesity stem from not only traditions and habits of eating from childhood on, but from eating out of emotional need. A good registered dietitian-nutritionist can help you explore this deeply and if needed, refer you to a good counselor if deeper issues arise. I’ve seen people head into bariatric surgery without addressing this area first. Once resolved, it’s possible that the bariatric surgery may not be needed after all.
7. Seek ongoing guidance and support. A highly effective weight loss plan will provide the support of a health provider who is trained in weight loss. A dietitian can provide testing such as indirect calorimetry, which assesses your metabolic rate in a resting state and accurately informs you how many calories are needed when exercising or not. They can also be your accountability partner. Because of the need for rapport with your dietitian-nutritionist, it’s important to shop around for a dietitian who’s adept and a good fit for you.
Don’t let the confusing world of weight loss get you down. Dietitian-nutritionists are accredited health professionals who are experts in the field of nutrition. With an RDN who specializes in weight management and one who is the right fit for you, you can finally overcome your hurdles. Not only will you reach your goal weight for life, but you will do it in the healthiest way possible.
Cathy Hains, MS, RDN, CLT, CDN, is a registered dietitian-nutritionist who has practiced in her own clinic, Lighthouse Nutrition and Wellness in Gig Harbor, since 2010. She helps clients there and elsewhere lose weight, prevent diabetes and cardiovascular disease, treat digestive issues and pinpoint food sensitivities. She’s married with three kids, two cats, loves eating at Marlene’s, watching movies, music, playing drums and traveling. She can be reached at 253.269.8888.
