Did you know that for every 20 dieters who lose weight, only one keeps the weight off?

By Dr. Joey Shulman D.C., RNCP

Weight loss is a $30 billion dollar industry and yet most people fail to find long-lasting results. Sure, people may shed weight initially, but the odds are they will fall into the trap of yo-yo dieting. Even so, everywhere you turn there are books, tapes and programs offering the latest miracle cure. The key to deciphering the good diets from the bad is to become an informed consumer. Before you open up your wallet or put your effort into the latest weight loss program, keep in mind the following facts:

You know you are entering fad diet territory if…

The diet cuts out one major group of food
Any diet that completely dismisses an entire food group is not one based on health. For example, some popular programs completely eliminate carbohydrates, such as fruit and grains, from the diet to accelerate weight loss. Although weight loss seekers will shed weight initially, results will not be long lasting. The idea that carbohydrates are the enemy and need to be eliminated is a major misconception. The right type of carbohydrates, such as vegetables, fruits, whole grains and oats, are rich in fiber, minerals and vitamins and are a wonderful addition to any diet. The carbohydrates that trigger weight gain are refined and processed products such as white bread, pastas, cookies and cakes.

The diet instructs you to skip meals
Research clearly demonstrates that skipping meals is a one-way ticket to weight gain. Weight loss seekers often skip breakfast to save calories, but by doing so you will cause blood sugar levels to fluctuate, making you more tempted to either binge or eat the wrong foods at lunch. The key to taking it off and keeping it off is to eat three meals and two snacks daily. Timing is Everything!

The diet promises a dramatic drop in weight
We have all heard the unrealistic claims: “lose 20 pounds in two weeks!” Although it would be nice if these results were true and long lasting, that’s not how the body works. Most health experts agree that two pounds per week is healthy and long-lasting weight loss. To lose one pound you need a deficit of 3,500 calories (500 calories per day). This can be done through a combination of exercise and diet.

In the initial stages of weight loss (the first two to three weeks), it is not unlikely for the body to lose more than two pounds per week and then reach a plateau at a certain level. When you hit the plateau, it is recommended you stay on track with your diet and change up your exercise routine challenge your body.

You have to overly restrict calories
Research clearly demonstrates that severe caloric restriction puts on rather than takes off weight. But if you need to shed 3,500 calories a week to lose a pound doesn’t it make sense to dramatically cut calories to lose more weight? The answer is no. When it comes to weight loss, there is a balance that must be maintained. If the body senses that it is in a time of famine, it will adapt by going into Starvation Adaptation Mode. In other words, the body will cling to what little calories are ingested, storing them as fat instead of burning them off. You need to eat to lose weight. As mentioned, the best approach to weight loss is to eat three meals and two snacks daily.

A diet offers you a quick-fix pill, potion or lotion
There is no such thing as a pill, potion or lotion that is the cure for weight gain. In fact, certain weight loss pills have been removed from the shelves because they contain the stimulant, ephedra. Ephedra has been linked with ill health effects such as rapid heart beat, anxiety and jitteriness. At higher doses it can potentially cause high blood pressure, irregular heartbeat, vomiting and stroke. For information on safe weight loss supplements that can be used in conjunction with a healthy diet and exercise program, visit the Truestar Weight Loss Supplement Plan.

The diet states exercise is not necessary
While it is true that weight loss can be achieved without exercising, for long-lasting results, optimal health and toned muscles, a workout involving cardiovascular and weight training is the way to go. Visit the Truestar Exercise section to design a personalized fitness program that fits into your lifestyle with ease.

In addition to the above tips, it is best to use your common sense when selecting a diet program. As a general rule, if it sounds too good to be true, it probably is.