NIH- Tips to finding a weight-loss program

If your health care provider tells you that you should lose weight and you want to find a weight-loss program to help you, look for one that is based on regular physical activity and an eating plan that is balanced, healthy, and easy to follow. Weight-loss programs should encourage healthy behaviors that help you lose weight and that you can stick with every day. Safe and effective weight-loss programs should include:

* Healthy eating plans that reduce calories but do not forbid specific foods or food groups.
* Tips to increase moderate-intensity physical activity.
* Tips on healthy habits that also keep your cultural needs in mind, such as lower-fat versions of your favorite foods.
* Slow and steady weight loss. Depending on your starting weight, experts recommend losing weight at a rate of 1/2 to 2 pounds per week. Weight loss may be faster at the start of a program.
* Medical care if you are planning to lose weight by following a special formula diet, such as a very low-calorie diet (a program that requires careful monitoring from a doctor).
* A plan to keep the weight off after you have lost it.