Programs face tough scrutiny

      There are many weight loss centers which have franchised themselves out across the country. Are these centers there just to make money or do they honestly help people to lose weight and keep it off?
      Recently, Fitness Magazine sent four readers each to a different diet center to see what each plan entailed and if it in fact helped them lose weight.
      The key behind every weight loss program is simply this: a reduction of calories eaten and an increase in current exercise. It is that simple and yet dieting is the toughest thing to do.
      The first reader was sent to Nutri/System where the "diet counselor" suggested a plan of 1,200 calories based on the fact that the reader is currently 147 pounds at 5-feet, 4-inches; the predicted goal weight is 130 pounds.
      Of course, each person is an individual and some people will have more or less success with a certain program. I can already offer that anyone can lose weight on this extremely low calorie diet, whether the weight will stay off is another story.
      Nutri/System encourages clients to eat as many fruits and vegetables as they like, which helps to curb your hunger and add vitamins to your diet. I like the idea of allowing the dieter freedom to eat fruits and vegetables as they are usually scarce in normal dietary intake.
      The conclusion, the reader was able to keep the weight off six months later by following newly learned eating habits and exercising six days a week. She felt the most important tool she learned was to control her portion sizes.
      The next reader, Karen, was sent to Diet Center. Weighing 212 pounds and standing 5-feet, 4-inches, Karen did need to make changes in her diet.
      Diet Center relies on pre-made shakes and fiber tablets as meal replacements for breakfast and dinner. Snacks are also supplemented with a Diet Center bar and optional pre-made entrees.
      This is a good diet for those who need structure and less self-thinking. For most, continuing to eat this pre-made food for the rest of your life is not an option.
      The reader did lose weight and continued to lose more after the six months. A concern of mine with all of these diet programs is that the normal weight loss was 2 pounds or more per week. A dietitian would recommend that a goal of one pound loss per week is more reasonable and is more likely to stay off than rapid weight loss.
      The next reader was sent to Jenny Craig weighing in at 158 pounds, and standing 5-feet, 5-inches.
      To start, the counselor places the reader on a 1,000 calorie diet. As we know, diets which recommend less than 1,200 calories are not usually sound or healthy. The body is put into a starvation mode and even if weight loss occurs, at least 50 percent of it will be muscle loss.
      Jenny Craig also uses pre-packaged foods for their clients which is good for those who need structure but not so beneficial for those who want to learn to eat better on their own. This reader, as did the others, felt starved the first week but her body slowly adapted to the change in calories.
      Weekly weigh-ins and a short one-on-one time offer positive encouragement from others who have lost weight and kept it off. The reader did lose 15 pounds in two weeks and had kept it off six months later.
      The finally participant for this diet center comparison was sent to Weight Watchers. Weight Watchers has long been a standout in this field as it really tries to teach participants self-reliance by teaching how to read food labels, portion control, and eating out.
      The fee for Weight Watchers was significantly lower than the other centers as no pre-packaged meals were required to get going. Weight Watchers has joined the others in that meals are available at local grocery stores and do make it easy to eat one healthy, portion-controlled meal.
      A point system is used to keep track of your daily food intake so anything is an option on this diet as long as you stay within your point range.
      The reader lost 12 pounds in six weeks which is reasonable and had lost even more after six months. Weight Watchers also does group classes, which discuss emotional eating and how to stay motivated.
      As with any diet, the initial success always comes in the first couple months. The body tries to adjust to the change in diet and exercise and also rids itself of excess water.
      The real mark of success comes when you are able to keep the weight off permanently -- say a year or two later. Of course, there will be road blocks and sometimes weight gain if you do not stick to the program.
      Remember, the exercise must be a part of any weight loss program not only to help prevent muscle loss but also to fuel the metabolism.
     
     Mike Springer and his wife, Kim, are certified by ACE, NASM and ACSM as personal trainers. They can be reached at 233-9442, by fax at 233-9446 or by e-mail at springtrain@prodigy.net.