Weight-loss programs are everywhere online, ranging from plans promoted by individuals without medical credentials to subscription services offering access to medications like GLP-1s. Navigating this landscape can be challenging, but achieving sustainable results almost always hinges on making small, consistent changes over time.
Shedding Pounds Safely: Why Slow and Steady Wins the Race
Losing weight in a healthy way requires patience and a focus on long-term lifestyle adjustments.
- Losing more than 1-2 pounds per week is generally not recommended for sustainable weight loss.
- “Yo-yo dieting”—repeated cycles of weight loss and regain—can be detrimental to heart health and metabolism.
- Personalizing your approach based on enjoyable foods and activities is key to consistent compliance.
- Carefully evaluating testimonials can reveal whether a program is designed for your age and fitness level.
- Programs offering one-on-one guidance from trained professionals are more likely to lead to success.
In fact, losing more than 1-2 pounds a week is often difficult to maintain long-term. Repeatedly losing and regaining weight, often called yo-yo dieting, has been linked to heart problems, muscle loss, insulin resistance, and a slowed metabolism.
What works best is deeply personal, depending on the nutrient-rich foods you enjoy and the physical activities you find fulfilling. Research demonstrates that enjoyment is a strong predictor of sticking with a plan. However, before jumping on the latest wellness trend, consider this crucial warning sign.
Always Check Testimonials Before Starting a New Weight-Loss Program
Testimonials can provide valuable insight into the demographic a program is designed for and who is most likely to see positive results, advises Stephanie Mansour, a personal trainer. She learned this firsthand after experiencing an injury while attempting a program her sister suggested.
Mansour noticed the testimonials primarily featured young adults in their teens and twenties, while she was in her thirties at the time. “It was a 30-day challenge, and I was like, ‘I don’t think these moves are good for our back. This is too much,’” Mansour recalled in a podcast episode on the Start TODAY app. The challenge involved exercises like planks and mountain climbers performed repeatedly over several days.
“I started doing it, (and) a week into it, I pulled my groin,” Mansour said. “Who pulls their groin doing strength training and cardio? I did. … All of the testimonials were of teenagers that did this workout routine, (and) I’m almost double these people’s age.”
As a result, Mansour now prioritizes reviewing testimonials and regularly checking in with herself when starting any new workout program.
For additional expert advice on navigating weight loss and finding a suitable program, listen to the full podcast on the Start TODAY app.
Instead, Opt for Programs With Coaching
Another red flag to watch out for, according to Mansour, is any diet or fitness program that makes grand promises without offering personalized guidance. If a program claims you’ll lose a specific amount of weight in a set timeframe, it should, at a minimum, provide access to trained professionals for support. That’s why Start TODAY app members have access to live “coaching calls” twice a month, where they can connect with experts and receive answers to their specific questions.
“You need to just know where these successes are coming from and what is involved in it before you start comparing yourself to that exact testimonial,” she added.
Experts previously discussed the best weight-loss programs and emphasized the importance of counseling, ideally from registered dietitians and certified obesity specialists, rather than simply “weight-loss coaches.”
These experts also recommend avoiding programs that promise specific results, provide medications without regular medical check-ins, or impose overly restrictive rules.
