Thinking Critically About Weight Loss Diets
As we close out the year, many of us decide on our new year’s resolutions. Losing weight is always a popular one. While slimming down can benefit our health, the problem is that the weight loss industry is so abused, and people are often deceived and left feeling defeated. Improvements are short-lived and not grounded in real data. Companies parade anecdotes that distract from a lack of evidence. Some people may lose weight, but their health suffers. People sacrifice their time, money, and health for diets that provide little return. The confusion is frustrating. In a society teeming with weight loss pitches, how can we know which way is the right way? Several guidelines can help us choose wisely:
We first have to think critically about the science behind the claim. A study isn’t necessarily compelling just by virtue of being a study. Critical questions to consider include:
-- Was the study observational or interventional? If the latter, was it a randomized, placebo-controlled trial?
-- How large was the study?
-- Do the authors have ulterior motives that could skew the interpretation?
-- Does the study openly acknowledge any flaws?
-- Have the results been repeated?
-- How do the results fit into the wider body of literature?
-- Do the authors comment about how future studies can expand on the results?
These questions take more time to investigate than many people can afford to invest, but in general, if advertisers say little more than “studies show…,” and fail to provide rigorous evidence to support their claims, then it’s a red flag. Also beware advertisements that only share anecdotes or “success stories.” Companies should report such anecdotes in the context of strong scientific support, not the lack of it.
Second, we need to reconsider the idea of “healthy.” So many diet products and programs on the market claim to be healthy, but they really just force you to sacrifice your health for short-term improvements. Some diets -- for example, all-soup diets, or those telling you to eat a single piece of fruit for two of your main meals -- are obviously extreme, but even the more mainstream diets that involve calorie counting and calorie restriction, may try to sell you shakes or meals with highly processed ingredients. They lure people with claims of quick weight loss while ignoring the bigger picture of health. A true health food probably doesn’t have to market itself as a health food.
Finally, let’s examine the idea of “effective.” A diet isn’t necessarily effective just because it causes people to lose weight; practically any diet can do that. The real question is if the diet is sustainable because if it doesn’t work in the long term, then it’s really not effective at all. Consider that if people go “on” diets, then they have to come off them at some point. This can lead to yo-yo dieting, unhealthy weight fluctuations, and frustration. How much better instead to adopt new eating habits that we can incorporate into our daily lives, to choose a health-promoting way of life filled with nutrition, a wide variety of choices, and delicious foods.
If you are interested in healthy, sustainable weight loss, then I would encourage you to check out the Complete Health Improvement Program (CHIP). While it has a distinctive eating pattern, it really isn’t a diet at all because it’s all about long-term lifestyle change. Grounded in good science, it can improve not only weight but other biometrics (e.g., cholesterol, blood sugar) as well.
I invite you to attend any of three free information sessions in January. Here you can learn more about the program and ask questions. Register at this link:
https://www.crownwellnesscoaching.com/schedule
Wishing you a new year full of good health!
Stephanie