I am not too sure whether I am supposed to review a particular programme called the weight reduction programme or review the general programmes available from many gyms, weight loss clinics and dieticians. Since I have never actually ever used one I cannot really comment. I have, however, looked into these in the past and have found them to be not useful for myself although other people I know swear by them. These are some questions I asked myself whilst I was deciding whether to join one or not. You may find them useful.
How much do you want to lose?
Most weight reduction programmes in India charge you by the amount that you want to lose, e.g. Rs5000 for 5kg loss. If you want to lose more they will charge you more accordingly. I have generally never wanted to lose more than 5-10kg.
Why do you want to lose it?
If you need to lose a lot of weight for medical reasons then you should seriously see a nutritionist in conjunction with your doctor who can advise you on a suitable diet. The people at some weight loss programmes whilst they may be well meaning may not be specially trained. If you are really overweight then you may need to be re-educated about eating and a nutritionist is the best person for this job.
Also if you have certain conditions such as diabetes, irritable bowel syndrome etc then a nutritionist can help you find a diet that will let you enjoy your food without worsening your condition.
Do you want to just lose weight or get fit and toned?
I have seen people lose a lot of weight and not always look any better for it. I wanted to lose inches and tone up. Many weight reduction exercises concentrate on watching your diet only and whilst they do not discourage activity they do not always encourage it enough either.
If you exercise you are more likely to lose weight and keep it off.
Over what period will you lose weight if you go on the program?
To keep the weight off you should aim to lose no more than 2lb/1kg a week on any program. Losing more than this is likely to mean you are losing muscle bulk and you may not be able to maintain the loss. Most good programmes will not recommend losing more than this.
How restricted a diet can you cope with?
All programmes work by limiting the amount of calories that you take in. Some programmes limit these quite severely. Everybody needs a certain amount of calories to survive and perform their daily activities and everyone’s requirements are different. If you live an active life you may need more calories then some programmes allow you. If you went on such a programme you may fall ill.
Personally I cope badly if I have to really limit the quantity and type of food that I eat. If you live a life that has odd hours then you cannot live with some of the restrictions that are placed on you. You need something that fits into your lifestyle easily as then you are more likely to stick with it. If you do not like a strict diet then a moderate diet and exercise plan will work the best for you.
The more restrictive the programme is the harder it is to keep to. It is easier to keep with a programme where they make you make small changes slowly.
How motivated are you?
If you have a lot of will power you should do fine by yourself. If you need motivation then some programmes can be very helpful as you will effectively have a coach to keep you going. You may also get the company of other similar people which can be extremely useful.
How honest are you?
Many programmes will make you write down what you eat. The more honest you are about doing this the easier it is for the advisor to see where you can make changes. Lying about what you eat only hurts yourself.
Are they going to name and shame me?
Some programmes may have group weigh-ins where they expect you to have lost a certain amount of weight. Whilst this may motivate some people it can have the opposite effects on others.
How often do you see your advisor?
You need to see them at least once a week and you need to see the same person each time. If a programme doesn’t give you this it is probably not worth joining.
What are your advisors qualifications/training?
Not all advisors are professionally trained nutritionists. It is up to you to decide if this is acceptable to you.
Do you need to buy special foods or extra supplements?
Personally I am wary of taking any supplements where I do not know what they contain. I also like others do not like the idea of eating special dietary food as you can become reliant on it. If you are like me then a programme that makes you do this is not for you.
Will going on the programme change my eating habits for good?
This is an important point to consider. Once you stop going to the programme have they given you the skills you need to keep the weight off. It is very easy to regain all the weight you have lost if you go back to your old ways of eating. A good programme should provide you with the knowledge that you need to keep the weight off.
How much does it cost?
Weight reduction programmes cost a lot of money. It is up to you to decide whether you think the programme is value for money or not before you opt to join. In the majority of cases it may not be possible to get a refund of you do not like it or indeed if you do not lose weight.
After considering all the pros and cons, for me it made sense to opt for the dietary advice provided by my trainer. It is included within my gym fees, quite flexible and has made a lasting difference to my eating habits