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Finding the right weight loss plan for you

Low carb, high protein, the grapefruit diet … If you've decided to lose weight, the options for doing so may seem overwhelming. So how can you find a weight loss plan that is right for you?

Losing weight can be a daunting task - which explains the appeal of programs that promise to make weight loss easy. But all too often, fad diets result not only in regaining lost pounds, but in putting on extra weight as well. That's because safe, effective and, most importantly, long-term weight loss requires two important things:

• permanent changes in the way you eat
• making exercise a habit, not just something you do on the rare occasion when the mood strikes

And these are two things that many quick fix diets fail to incorporate.

Here are some tips for recognizing fad diets or weight loss gimmicks:

• It promises unrealistic results. Safe weight loss means no more than 2 lbs. (1 kg) per week. If you lose weight any faster than that, you body could compensate by slowing down the rate at which it burns calories, thereby slowing weight loss and even making it easier to gain weight after you return to your normal eating habits.
• It requires you to purchase special products, supplements, or foods. The foods you need to lose weight sensibly - a balance of fruits, vegetables, whole grains, lean meats, and lower-fat dairy products - are all available at the grocery store. It doesn't have to be expensive.
• It eliminates certain foods or even whole food groups entirely. By cutting out certain foods from your diet, you risk coming up short on all the vitamins and nutrients you need.
• It requires you to strictly follow a set plan. The less a diet plan takes into account your own personal likes and dislikes as well as your lifestyle, the less likely you are to stick to it. Any diet plan you follow should also account for your individual nutritional requirements, which can vary depending on age, activity level, and any medical conditions.

Here are some qualities of reliable diet plans:

• They incorporate exercise. Burning energy through exercise means you can achieve weight loss without having to cut the number of calories you consume as drastically. As well, studies have shown regular exercise is one of the biggest predictors of keeping the weight off.
• They make recommendations based on sound science. A safe weight-loss program makes its claims based on large-scale studies that have been reviewed by reputable health care professionals.
• They meet Health Canada's daily recommended intakes. It's important to make sure you are getting all the protein, vitamins, and minerals you need. Because it can be difficult to meet your targets while restricting calories, be sure to discuss nutritional supplements with your doctor or dietitian.
• They include plans for maintenance. Your program should help you form the habits you need to make your weight-loss long term. Remember, healthy eating is a way of life - not just a two-week plan.

Diet + Exercise = Weight loss

Think there's a magic formula for weight loss? Well, the reality is that there's a pretty simple formula.

In order to lose weight, you need to create a calorie deficit, which means that you are using up more calories that you are taking in.

Every person has a set number of calories that they burn every day in order to keep their body functioning. This is called your basal metabolic rate.

To lose a pound of fat, you need a deficit of 3,500 calories. If your goal is one pound per week, this works out to 500 calories per day.

While you could just try to eat 500 fewer calories every day, that much of a change in your food intake could feel like a major sacrifice, leaving you feeling hungry and making you more susceptible to gaining the weight back once you start eating normally again.

But if you add exercise to your plan, you can create the necessarily caloric deficit by cutting just 250 calories from your diet and burning off the remaining 250 calories through exercise.

And there's another benefit to using exercise as a weight loss tool. If you lose weight by only reducing calories from your diet, you also run the risk of losing muscle and water in addition to fat. But exercise not only burns calories - it can also help you to increase your lean muscle mass. Since muscle burns more calories than fat, even when you are at rest, adding exercise to the mix can help make you a lean, mean, calorie-burning machine!

A prescription for weight loss?

While diet and exercise are a sure-fire weight loss tactic for most, for some people, such as the obese, medication may be recommended.

Medications aren't "magic cures" leading to permanent weight loss. They're generally used in combination with a proper diet and exercise program. They are only for people who are classified as obese, or with a BMI of 27 or higher with extra heart disease risk factors such as high cholesterol or diabetes. Some medications are approved for short-term use only.

Appetite suppressants are one type of medication used to manage obesity. These are prescribed to people with obesity-linked medical problems successful, where weight loss is an important part of the management of these conditions. They should never be taken by pregnant women, people with active heart disease, glaucoma (eye disease), or liver or kidney failure. Once-popular appetite suppressants such as fenfluramine* and phentermine (often given in combination and known as "fen-phen") have been taken off the market. These weight loss medications were linked to heart valve problems and are no longer used for treating obesity. Other appetite suppressants such as diethylproprion and sibutramine are still available. Sibutramine acts differently than the other appetite suppressants and can be used for longer periods of time if necessary. Although sibutramine has been associated with slight increases in blood pressure and heart rate in a small number of people, side effects such as heart valve abnormalities have not been a problem with this medication.

Another type of medication used for weight loss prevents the absorption of fat from the bowel. For example, orlistat blocks the action of an enzyme called lipase, which is found in the intestine and breaks down fat. Fat in the diet is prevented from being absorbed and is eliminated in the stool. Side effects associated with orlistat include oily and frequent bowel movements and gas with some discharge. These side effects are reduced when fat intake is reduced.

There are also a number of over-the-counter and herbal weight loss products available, but it's important to check with your doctor before you use them. They may not be suitable for people with some health conditions and some products can be dangerous while combined with other medications.

When reviewing suitable management options, it's important to consider the risks and benefits of each option. Your doctor and other health care professionals can provide you with the information you need to make an informed choice about what options are best for you.

Weight-loss surgery

For people who are extremely obese and have had trouble losing weight through more conventional methods, weight-loss surgery may be an option.

There are two main types of weight-loss surgery:

• Stomach surgery: Sometimes referred to as stomach-stapling surgery, this procedure uses either staples or a band to section off part of the stomach and reduce the stomach's volume. This in turn reduces the amount of food it takes to feel uncomfortably full.
• Stomach surgery plus intestinal bypass: Like traditional stomach surgery, this procedure involves using staples or bands to reduce the amount of room in the stomach. In this procedure, the surgeon also creates a bypass around the part of the small intestine that absorbs the most calories from food, so that you not only eat less, but absorb fewer calories from the food you do eat.

Though weight-loss surgery is often effective, it can also be dangerous, with risks that include gallstones and hernia in addition to those that accompany any major surgery. As well, many people are only able to eat small amounts of food following surgery, or else they may suffer from nausea and other symptoms.

Home gym on a shoestring

You don't need to break the bank to break a sweat. If you want to burn fat, slim down and get fit, but are on a budget, says Jason Gee, Toronto, Ont.-based personal trainer and fitness director of Personal Fitness Consulting, follow these simple steps to building your own effective home workout.

Cardiovascular Activity

"Cardio exercises aid in losing weight, decreasing stress, strengthening your heart and lungs, gaining energy and generally feeling better," Gee says. He says some simple at-home aerobics include:

• jumping jacks
• jogging on the spot
• invisible skip rope
• running on the spot with high knees
He advises searching online for alternate examples, or renting a workout video from your local library. Beginners should aim to complete 30 minutes of cardio, four to five times a week, he says.

Callisthenics

"Callisthenics help you develop flexibility and co-ordination, increase muscle strength, agility and endurance, and gain more energy," he says. He says typical callisthenics activities include:

• lunges
• squats
• push ups
• crunches
You can find more examples of callisthenics online, he says. Try to incorporate activities that target your entire body into a thrice-weekly routine, he adds. Newbies should perform 10 repetitions (reps), and gradually increase by five reps each time they're ready.

Yoga

This mind-body-spirit activity is ideal for increasing flexibility, enhancing balance, toning muscles, increasing blood flow and promoting a feeling of peace," Gee says. A yoga mat, some floor space, a 30-minute beginner's yoga video and an open mind are all you'll need to start learning the basic moves.

Weight Training

"Weight training is your ticket to strengthening muscles, increasing your metabolism and building bone mass," Gee says. Dumbbells and barbells are low-cost tools to quickly achieving concrete results. Find a fitness book or search online for examples of total body strength training exercises. To start, Gee says, perform one to three sets of eight to 12 repetitions.

Exercise ball

This bouncy fitness tool is all the rage, and with good reason: it improves core stability, strengthens hard-to-reach muscles, enhances posture and improves balance and co-ordination," Gee says. "It's a good tool because it creates an unstable environment, which forces you to train your balance and agility," he says. You can purchase a ball as well as ball exercise book at your local fitness store, and ask the sales associate about the right size for you.

Things to remember

To make your workouts a success, Gee says, keep the following things in mind:

• Work within your comfort zone.
• Choose a quiet spot with enough free floor space.
• Breathe regularly throughout your workout.
• Incorporate warm-ups and cool downs into your workout - five to 10 minutes of stretching will do.
• Don't forget to talk to your doctor first before starting any new exercise program.
"Most of all, listen to your body," Gee says. "If the exercises feel right, they are right, but if something feels wrong, you should consult a professional."

Your best home workout moves

Home workouts have come a long way from the days of pumping iron in a dank basement corner, or keeping up with the cast of the "20 Minute Workout". The market is full of fitness equipment, clothing and DVDs to help you achieve a fitter, slimmer body - in the comfort of your own home.

Consider the following home workout tips:

Keep your eyes on the prize

Establish your fitness objectives: Do you want to lift weights, do cardio, or both? Do you want to incorporate yoga, Pilates or Tai Chi into your routine? Perhaps you'd like to do a bit of everything?

Begin with exercise activities you know, like and can afford, and gradually incorporate new and more challenging activities into your routine.

Location, location, location

Pick a spot in your home that's furniture free and tall and wide enough to accommodate bulky exercise equipment such as a universal weight-training machine or treadmill. Basements are ideal exercise zones because they insulate the sounds (and smells!) of your workout.

Get the right gear

For heavy-duty exercise machines, comparison shop at different fitness stores or online. If you're on a tight budget, purchase one machine and complement your workout with do-it-yourself aerobics, such as jumping jacks and invisible skip roping, and weight-bearing exercises, such as push ups and lunges.

Browse the aisles or websites of book retailers or fitness stores for suitable workout DVDs.

Choose comfortable, well-fitting workout clothes and running shoes, and any extra desired gear, e.g. yoga mat, pedometer, sweat bands.

Set the stage

• If possible, install bright lights and mirrors on one or more walls to monitor your progress.
• Use sufficient air conditioning or oscillating fans to keep the room cool and moisture-free.
• Protect your flooring against the strain of machinery and heavy weights by installing thick, sturdy rubber mats.
• Consider installing a TV to follow workout videos, or to minimize monotony when using cardio machines.

Go the distance

Fitness experts say that to lose weight, you should exercise for 45 minutes to an hour, four to five times a week. Diversify your workout will help you maintain momentum: mix up your cardio exercise with skipping and kickboxing moves; break up weightlifting time with abdominal crunches, push ups and movements on a core board, a three-dimensional muscle-strengthening device; invite a friend to exercise with you.

Challenge yourself with increasingly longer and more intense workouts. If you stick with it, eventually the pounds will melt away to reveal a slimmer you.