Keys to Successful Weight Loss

For anyone who has tried to lose weight--myself included--we know it is easier said than done. Especially if we try to enforce an unrealistic goal where we say we want to lose a large amount of weight.  Two recent systematic reviews (1,2) focused on the effectiveness of weight loss intervention for type 2 diabetes and the results were disheartening: a reduction of approximately 3.3% of initial body weight was lost on average, compared to usual diabetes care and education. The current weight loss recommendation for people with type 2 diabetes is at least 5% of body weight. However, attaining this goal may be easier said than done and it is important to focus on setting realistic goals overall. But, how is that done?

First, we need to stop focusing on the end goal--losing a large amount of weight--but rather create smaller, incremental goals. For example, maybe you say in the short-term you want to lose five to 10 pounds. And, even a small amount of weight loss can help with overall health.

We must grasp the fact that in order to keep weight off, it might be more beneficial to lose it slower. Previous recommendations suggested to lose no more than 1 to 2 pounds per week.
Several studies over the past few years compared the effectiveness of weight loss interventions (3-5).  In one study, almost half of participants who had lost 5% body weight had  kept it off for two years, but they required very frequent support--more than weekly.

A 12-week study showed that exercise and use of commercial weight loss programs did lead to weight loss. A more recent review of commercial weight loss programs highlighted that Jenny Craig and Weight Watchers had clinical trials that lasted greater than two years and they did lead to weight loss. What are the resounding themes of these studies? Frequent contact and support.
What can we glean from this? Should everyone use commercial weight loss programs? Not necessarily. Not everyone may benefit. However, the information from these studies is a basis in order to formulate basic guidelines for successful weight loss.
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