Does the plan promise dramatic and rapid weight loss?
If a program is promising results that sound too good to be true-they probably are. A 10-pound loss in two weeks is unrealistic and may also be harmful to your overall health. A weight-loss goal of 1 to 2 pounds per week is an effective rate for long-lasting results.

Does the plan exclude entire groups of foods?
If a weight-loss plan excludes an entire group of foods (grains, fruits, vegetables, dairy, protein), you risk missing out on essential vitamins and minerals.

Does the plan require extremely low calorie levels?
Most experts agree that we need to consume at least 1,200 calories each day to maintain a healthy body. This is an absolute minimum (most people actually need more). If a weight-loss plan restricts calories below this level, it's not nutritionally adequate and you'll be in danger of nutrient deficiencies.

Are you required to buy special foods or supplements to follow the program?
Weight-loss programs that rely on special foods or supplements tend to be no more than moneymaking scams that only benefit the seller. These types of programs will drain your wallet without teaching you anything about nutrition and healthy eating habits. When you run out of money, you'll be right back where you started.

Does the plan address lifestyle changes, such as increased exercise and improved eating habits?
Realistic weight-loss plans should focus on the causes of your weight gain, not just on short-term losses. Experts agree that exercise is crucial to both losing weight and to keeping it off.

Can you continue this way of eating for the rest of your life?
Weight loss is difficult, but maintaining that weight loss is even harder. Any plan that allows you to lose weight should also be a plan you can continue indefinitely, to maintain that weight.

Remember to consult your physician before making any drastic changes to your diet, especially if you're taking any medications. Good luck!

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