There is no single diet and exercise plan that is right for everyone. The food you eat and the kind of exercise you do are based on personal preferences. Still, it's a good idea to do some research and get as much information as is practical before you decide how you will go about losing weight. There are many sources of advice and ideas, some more reliable than others. Here's how to tell which to trust and which to take with a grain of salt or avoid altogether.
Talk to the pros
The best place to begin is with professionals, people who are educated and trained in health and nutrition. Although it is a good idea for anyone who wants to lose weight, consulting a professional is a must for people: those with chronic illnesses, teenagers, the elderly, and pregnant women.
Start with your doctor
I have already suggested talking with your doctor. Ideally, he or she knows the latest on the health risks of overweight and will be able to evaluate your particular risks. Doctors may not be the best source of information about effective strategies for losing weight, however.
Give your doctor a chance to show that he or she can be a strong partner in your weight-loss effort. Bring up the topic, if it has not been raised already, and discuss it fully. Bring along your weight-loss notebook.
Your food and activity diaries will be particularly useful when you discuss your eating and exercise habits with your doctor and look at what needs to change.
Here are some questions to explore:
Are you overweight?
If so, by how much?
Do you have weight-related health problems?
How much can you reasonably expect to lose over the course of how much time?
Are there specific foods or types of food you should avoid or be certain to eat?
Are there any limitations on the type and amount of exercise you can do?
What sorts of problems have you had in the past when you tried to lose weight?
Are these problems mostly behavioral?
What specific advice and strategies can your doctor suggest?
Talk to other specialists
If you are not getting the kind of advice you need from your doctor, say so. Emphasize how important it is to you to get the time and attention you need on this subject. If you are still not satisfied, ask for a referral to another professional who will be able to help. Don't get frustrated if your doctor is not able or willing to help. Give it a reasonable try and then move on - to a different doctor or to a different type of professional.
If your doctor cannot make a referral, check with your employer, health plan, or local medical society. If there is a hospital in your area, ask if it has a weight-loss clinic or a staff nutritionist or dietitian.
If you consult a nutritionist or dietitian you don't know, be sure to ask about the person's professional credentials. Look for practitioners who are members of either the American Dietetic Association and the American Society for Clinical Nutrition.
Be wary of anyone who wants to sell you a "diet plan" or special supplements.
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