Ask a Dietitian: Frequently Asked Questions About Weight Loss

As we kick off the new year, we’re faced with new weight loss trends and advice, and let’s be honest, a bit of head-scratching too. Here, we’ve got the answers to those common weight loss questions that might be swirling in your mind as you work towards your goals. 

Is it True That Diets Don’t Work?

This question has sparked much debate, partly due to a comprehensive review of popular diet studies conducted in 2020, which seemed to lean in that direction. 

In this review, researchers compared the outcomes of various studies that used popular diets. They assessed weight loss progress at the end of the initial six-month dieting phase and again after twelve months to gauge participants’ ability to maintain their weight loss. 

Interestingly, after six months of dedicated dieting, each plan delivered comparable weight loss results. However, the plot thickened at the twelve-month mark when many participants had regained lost pounds. 

Does this mean there’s no hope for those of us looking to improve our health by shedding a few pounds? Not exactly.

It does tell us that long-term weight change can’t be achieved by committing to only six months of diet changes. But we kind of knew that already.  

So what does work? The key lies in adopting a long-term mindset and choosing a plan that works for your lifestyle while adjusting to evolving needs as you progress towards your goals.

Keep in mind your path to success will be highly personal and might look entirely different from your neighbor down the street’s approach (more on that later).   

So What are the Best Ways to Lose Weight?

As the new year kicks off, we’re bombarded with ‘best diet’ lists and new, seemingly miraculous, weight loss solutions. Naturally, you want to maximize your chances of success, so finding the right method is important.

The truth is, most diets can work if you can commit to them long-term. Therefore, the best diet for you will be the one you can stick with. This means it might not align with what a magazine touts as the ultimate choice or what your coworker swears by.

Before diving into any plan, take a moment to consider the following questions to hone in on the best fit for you: 

• Do the foods in this plan appeal to you and provide a well-rounded diet?
• How comfortable are you with cooking and meal planning?
• Does this plan fit seamlessly into your family, work and social life?
• Are you more comfortable with a flexible or structured approach?
• Does the plan offer the support you need for lasting change?

If you enjoy cooking and dislike meticulous tracking, an intuitive, flexible eating approach might suit you best. However, if you thrive with structure and have limited time or culinary confidence, a more structured program with convenient meals, such as Nutrisystem, could be your ideal choice for a successful kickstart. 

In fact, a recent review of multiple studies suggested that, for certain people, using meal products as part of a comprehensive weight management program provided a weight loss edge.  

That said, there are types of diets that should raise red flags and be avoided. These include diets that: 

• Exclude entire food groups (think no-carb diets)
• Focus on an extremely limited range of food choices (like cabbage soup diets) 
• Are excessively rigid without room for flexibility 
• Make lofty promises of rapid, short-term results 
• Claim to possess a ‘miracle’ secret ingredient 
• Advocate for very low-calorie intake, cleanses or detoxes 

Above all, remember this: If something isn’t working for you, don’t engage in self-blame. It may simply be a matter of compatibility, like a bad date, where the approach you’ve tried isn’t the best fit for you. It’s perfectly acceptable to change course. 

New Year, New You! Lose the Weight with Nutrisystem

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How Much Weight Can I Lose in a Healthy Way?

This depends on where you’re at currently and should be discussed with your healthcare provider. However, you don’t need to lose a lot of weight to experience positive effects. Even a modest weight reduction of around five to ten percent can lead to substantial improvements in your overall health. 

When determining your goal weight, consider the trade-offs. Will a more substantial weight loss goal lead to added stress and excessive restrictions? Is pursuing an arbitrary number that sounds appealing worth the potential emotional toll and decreased energy levels? Ultimately, the goal you choose should contribute to an improved overall quality of life. 

Remember that a gradual and consistent approach to weight loss, aiming for one to two pounds per week, increases the likelihood of long-term success. While this is an average rate, some weeks you may lose more, especially when you first start making changes. Other weeks, the progress may slow down, particularly as you approach your goal. Make sure you have a support system to help you adapt your plan along the way 

Are There Certain Foods That Can Improve Weight Loss? 

No, adding butter to your coffee won’t burn fat. Sadly, there are no magic metabolism-boosting or fat burning foods. However, diets that emphasize certain foods have been associated with better weight management, including: 

• Lean proteins  
• Nuts 
• Fiber-rich fruits and veggies 
• Whole grains 

Each of these food groups provides essential nutrients, vitamins and minerals that play a role in curbing hunger and promoting a healthy metabolism. 

Make sure any plan you choose allows for plenty of these types of foods. A simple and immediate step to improve your diet is to substitute refined foods (like chips, sugary snacks, sweetened cereal and white bread) with options from the list above. 

Key Takeaway 

Successful weight management depends on consistency, so it’s important to take time to consider which approach is the best fit for you. Prioritize balanced plans that align with your lifestyle and provide long-term support.  

References  

• Ge L, Sadeghirad B, Ball GDC, et al. Comparison of dietary macronutrient patterns of 14 popular named dietary programmes for weight and cardiovascular risk factor reduction in adults: systematic review and network meta-analysis of randomised trials [published correction appears in BMJ. 2020 Aug 5;370:m3095]. BMJ. 2020;369:m696. Published 2020 Apr 1. doi:10.1136/bmj.m696 
• Astbury NM, Piernas C, Hartmann-Boyce J, Lapworth S, Aveyard P, Jebb SA. A systematic review and meta-analysis of the effectiveness of meal replacements for weight loss. Obes Rev. 2019;20(4):569-587. doi:10.1111/obr.12816