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There are many weight loss programs. But beware! Not all are reliable and have no scientific evidence supporting them. Know the pros and cons of each, but always consult a specialist before starting any.

Proper diet can be your road map for the direction of safe and effective weight. By contrast, a poor diet can leave you stranded in the middle of the road, or worse, cause serious health problems.

A program for effective weight loss should include:

- A healthy diet to help you select, prepare and eat healthy foods.

- An exercise plan that helps you increase your activity during the day and incorporate a more rigorous exercise period several times a week.

The weight loss programs come in many forms today. Some are based on a desire for quick action, and some of these diets help you lose weight quickly, at least for some time.
But maintaining a healthy weight is not something that most people can be handled quickly and maintain over a long period of time. It is a process, and may be tough but not impossible. If you’re ready to commit to changes in lifestyle, eating healthier and being more physically active, then you are on track to achieve a healthier weight.

Believe in facts, not promises

The benefits of living a healthy weight are numerous. You will look good and feel good, and probably live longer, too. But it is important to find a program that is safe and works effectively. Do some research before starting any diet. If you have questions, talk with your doctor or nutritionist.

If you are considering a new weight loss program, evaluate it through the following guidelines to see how the program works.

If you find one or more of these factors, warning light comes on:
- Promises of quick action
- High-sounding warnings about a single product or regimen
- Promises that seem too good to be true
- Simplistic conclusions drawn from a complex study
- Recommendations based on a single study
- Dramatic statements refuted by reputable scientific organizations
- Lists of “good” and “bad” foods
- Advice given to help sell a product
- Reviews based on studies published without prior review
- Recommendations from studies that ignore differences among individuals and groups

Here are the basic scientific information about some of the weight loss programs currently in vogue. Use these data to assess what might be the best for you, then consult your doctor before starting any of these programs (and spend money on them).

The weight loss programs include, in addition to diet, physical activity plans and behavior change. The names of these plans are the original creators, but in different countries can be promoted different versions, with different names.

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