Weight Loss Options for Obese & Overweight Adults (Part 2)

The Agony of Finding Diet Tools That Work. Beware Of The Cash Grabs and Scams

The first thing to be on the look-out for when assessing whether a tool is worth your time and money is decide if it’s just another cash-grab or scam trick. You need to be very vigilant here as the unfortunate reality is that there are a lot of these scams out there – especially online.

These scams include everything from fad diets that don’t work and that may well actually make you seriously ill. SimilarlyeBooks that don’t provide any real value.

How do you spot a scam versus a genuinely beneficial product?

One particularly tell-tale sign to look out for is ‘over-promising’ features. In other words, you need to assess whether the promises associated with the product you are considering seem realistic or if they are just simply over-hyped.

For instance, a diet that promises you’ll lose several pounds a day is something to be extremely sceptical of as it’s likely either a huge exaggeration or very dangerous,or both! Likewise, pills that promise to help you lose weight or increase testosterone are generally just snake oil just like many fat ‘burners’ and ‘torches’ that guarantee to “melt away” your belly fat.

In addition,eBooks that make a lot of bold claims without providing any concrete examples of what you will learn should also be avoided. Ask yourself what this text offers that others don’t. What’s the underlying selling point (USP)? And how are they justifying the price tag?

More importantly, try looking at reviews online to see what others are saying. If there’s a genuinely ground-breaking product out there then you should be able to find reviews from other users that will be raving about it and recommending it. If you can’t find such reviews, then seriously consider not purchasing.

You should also look at the science behind the product you are considering: Is there any research to back-up and/or refute the claims are accurate/false? Also,does the described mechanism of action make sense from an objective, logical stand point of view? Finally,be wary of made-up statistics, jargon and presumed sponsored studies included in order to gain credibility and hide the dishonesty.

If you are going to buy a weight loss supplement or anything else that could potentially cause you harm,then it’s always best to go with a trusted brand and to buy from a store. When you order supplements online there is no way to be certain what’s gone into them and this has led to some high profile cases of buyers becoming seriously, even critically ill.

But Remember …………..

Everyone is Different !

But even if a product isn’t a ‘scam’, that still doesn’t mean it’s going to work for you. The key thing to recognize here is that everyone is different . Biologically,any two people are going to react differently to nutrients not least because they have different metabolisms, different types of twitch muscle fibers and different levels of hormones. There are countless ways that people vary in terms of weight gain that we know about – and likely many, many more that we don’t.

This is something that the very best personal trainers now take on board. It unfortunately means that there is no ‘cookie cutter’ solution to weight gain problems and that you may have to try a number of different options before discovering  what will really work for you. Which brings us to the next point…


  • Gym membership
  • Supplements
  • Gear (running clothes etc.)
  • Apps
  • Books
  • Personal training
  • More expensive meals

Note that many of these expenses are directly related to the tools that you’ll be using.

Now take into consideration the fact that many of these tools effects will for,obvious reasons, not be noticeable when you first start employing them. As we have already discussed, different strategies work better for different people so you may want to try multiple things before settling on a programme or solution that really works for you. This means that some of your expenses are  essentially be money wasted – so you don’t want to pay too much for each one,especially during the early weeks.

Another consideration is that when you discover something that does work, it then has to be sustainable. In other words, it’s not enough to use a supplement for example  for 10 days and afterwords give up. If your new discovery/regime is going to be your long term solution then you’ll need to keep it up forever. If not, then that $10 bottle of diet pills becomes $120 a year and $9,600 over the course of your lifetime – not cheap is it ?

Consider this when making your programme :  Is it sustainable? If not, then can you use the tool to give your weight loss a head-start and then subsequently taper off it?

These are just some of the challenges involved when it comes to considering weight loss tools.

Fortunately, we’ll be looking in more detail at each of them in future e-mails, lessons and newsletters. Needless to say,our reviews will include product recommendations AND the underlying reasons for these choices.


Weight Watchers

How does one separate the better diet plans from the rest ? Check whether they focus on changing your lifestyle for a gradual weight loss that can maintained for years.

Weight loss will not lead to healthier life by following plans that emphasize drastic reduction of calories to achieve it. You will be trading one set of problems for another. Follow plans that promote the adoption of better habits.

Weight Watchers is one such plan. It emphasizes on motivating subscribers to change their eating, cooking, grocery shopping and dining habits for a healthier lifestyle. It also strongly encourages regular exercise. Its effectiveness and success has been proven by studies that showed that participants of the Weight Watchers plan had significantly more weight loss than the self-help soldiers ie those individuals who tried to achieve their weight loss goals by themselves.

Although there is  nothing wrong with soldiering on your own. It is all about healthy habits. The internet is filled with knowledge, and an effective weight loss plan can be formed by filtering the reliable content.

For those who cannot do that, Weight Watchers is a good option.

They will charge you for their services. For your money you can attend optional group meetings for support, use their app to chart your progress, access the online community and their website, which offers a good collection of recipes, tips and useful tools.

  • The plan uses a point-based system to measure progress.
  • Each food item is assigned a point based on their nutritional content.
  • A daily point allowance is assigned to individuals based on different parameters.

A great option, if you can afford to pay their fees which are not exorbitant.

The Atkins Diet.

The Atkins diet is a popular low-carbohydrate lifestyle-change diet, which has shown to be effective in promoting weight loss and improving health for thousands of people around the world.

In this diet, cutting back on high carbohydrate foods, such as rice, bread, pasta and sugary foods is required, and when they say cut back, they really mean it.

Coincidentally, this is the exact eating plan prescribed to those who have Type 2 Diabetes or who are in a pre-diabetic state, which is mostly tied to obesity, so it may be the ideal solution for that group.

Any Negatives?

Studies have not demonstrated any major risks with the long-term adoption of such a diet. In fact, they have demonstrated that such diets can possibly benefit people with conditions such as cancer, type-2diabetes and epilepsy and, at the same time, improve cholesterol levels. However, people with severe kidney disease are recommended to avoid the Atkins diet.

Always check with your doctor before starting this or any other weight loss plan.

The Atkins Stages

Atkins is a low carb diet plan. It allows for very few carbs daily initially, and then gradually some carbs are re-introduced back into the diet plan.

The diet consists of stages, the first of which is called Induction, where drastic cut in carbohydrate intake induces the body into a state, known as, Ketosis, where the body burns existing fat instead of ingested carbs for energy.

(i) The Induction Stage

  • Limit daily carbohydrate intake to 20 grams, and those are limited to certain vegetables.
  • Grains, such as rice, bread, and pasta, have to eliminated from the diet, along with starchy vegetables and dairy products other than cream, cheese and butter.
  • No legumes, nuts or seeds.
  • Absolutely no sugar, including, refined and that from food like fruit.
  • Alcohol and caffeine are banned too.

(ii) Consequent Stages

In the ongoing weight loss stages, more vegetables, legumes, seeds, nuts, whole grains, and berries and other fruit can be added to the diet.

Considering the major changes that need to be made and drastic limitation of food choices in the first stage, this diet may not be ideal for everyone, but nonetheless, it is an effective one.

The diet also recommends 30 minutes of daily exercise. The more exercise one gets, the more  carbs are allowed to be eaten daily.

Vegetarians who follow the diet start in the second phase because the first stage includes meat, fish and poultry. The diet is extremely challenging to follow for vegans, but, not impossible.

Success Rates with Atkins for those who follow it are really high. Many lose 10, 15 or more pounds in the Induction stage and continue to lose until they reach their goals.This is a life style changing plan, as it teaches you to choose healthy foods and regulates blood sugars which in turn eliminate rampant cravings.


There are no fees for this diet, all the details can be accessed for free from their website.


Online forums, groups, meals plans and some helpful tools are present on the official Atkins website.

Overall, Atkins diet is an option that will be an effective weight loss plan for people with strong determination. For others, adhering to the rules and limitations might be challenging.


Medifast’s weight loss program is a medical diet, created by a doctor and is based on meal replacements.

The “Medifast 5 & 1 Plan” allows the participants to enjoy six meals a day. However, five of those will be replacements meals offered by Medifast.Typically, participants lose about 1 or 2 pounds each week on this plan. Once the desired weight target is achieved, calories are gradually added over a period of 6 weeks.

Medifast recommends following their “3 & 3 plan which means ”three meal replacements with three meals, to keep the weight off indefinitely.

There are about 70 meal replacements offered by Medifast. The participant’s own meal must contain a good quantity of lean protein, three vegetable servings and a maximum of two servings of healthy fats.Sauces, condiments, dressing and a single snack each day, such as Jell-O, Popsicle, celery, gum, or some almonds, pistachios or walnuts, are also allowed.

Anything that is not included in the food list approved by Medifast is OFF LIMITS, and the list doesn’t include alcohol and dairy products.

  • Optional in-person meetings are offered at Medifast Weight Control Centers. There are about 100 such centers across US.
  • The programme encourages participants to exercise, but specific workout programs are not offered.
  • Cost: Seems like a decent choice, but there are caveats. Participants have reported that the meal replacements are not that palatable. Then there is the cost factor. Those meal replacements don’t come for free. As of June 2014, a 4-week package with 140 servings costs 339$. Hence, the program might not be fit for those who don’t wish to spend so much. However, for those who lack motivation and want an easy plan that guarantees some weight loss when followed properly and can afford to pay the costs, Medifast is a solid option.
  • It also has replacements that fit the needs of different specialized diet groups, such as vegetarians, vegans, gluten free and low salt.

The Jillian Michaels Fitness and Weight Loss Programme

Jillian Michaels is a world renowned fitness expert who is one of the stars of the hit TV reality show, ‘The Biggest Loser’. She has helped transform many bodies from obesity to complete fitness.

She offers a structured online weight loss and fitness program with the aim to provide long term solutions to healthy weight management, with a strong emphasis on healthy eating and exercise.

Membership includes a complete diet and exercise plan that is geared towards individual needs.

Each plan is designed based on:

  • Current weight
  • Eating habits
  • Level of exercise activity

The Jillian Michaels Weight Loss Approach

The program determines the precise amount of calories one needs to lose weight each week.

  • Members are taught HOW to make healthy choices, learn about the best foods and also various healthy cooking methods.The exercise portion of the plan designs a custom workout program for each member that is based on their weight, height and general fitness level.Everything is done online, and there is a strong online support system.
  • The exercise portion of the plan designs a custom workout program for each member that is based on their weight, height and general fitness level.
  • Everything is done online, and there is a good online support system.


  • Custom tailored for individual needs.
  • Not a temporary diet, but, a complete lifestyle change program that incorporates nutrition and fitness awareness.
  • Sets goals with detailed action steps to achieve those goals.
  • Food and exercise plans are provided each week.
  • Learning to change your life is made easy with detailed information about which foods to eat and why, and also which, exercises to do and the parts of the body they work.
  • All workouts can be done at home.
  • Support from other members through an active online forum.
  • Meal delivery is offered, for those, that don’t want to cook.
  • Many real people testimonials of success available for consultation.
  • When followed as recommended this programme will without a doubt result in weight loss, even for those that need to lose 50 or 100 pounds.


There is a fee for the programme.However, it is very reasonable.

NHS Weight Loss Plan

The UK’s National Health Service offers a 12-week plan for losing weight, completely free of charge. It was voted as the best programme among 11 from developed countries in a report by the Commonwealth Fund, a foundation based in Washington, US.

So is it the holy grail of weight loss plans? Not completely, but that is not because of any fault in the plan itself. The reason behind that is that the plan focuses on healthy and gradual weight loss by encouraging the participants to change their lifestyle, which is exactly what some people don’t want to pursue.They want quick fixes that this programme does not offer. What does the program offer? It offers tips to help you weed out the stuff and habits that lead to obesity, and provides valuable information and support to shed the pounds off gradually, and then maintain a healthy lifestyle for life.

You can download the 12-week guide, which offers weekly progression tips to lose weight over a periodof 12 weeks and transition smoothly into better habits, without any cost from their website. Click HERE to visit the NHS site.

A weekly chart is also provided that you can print and use to check your progress. It also promotes :

  • exercise and provides tips to adopt a more active lifestyle. A nine week guide which helps people transition from a couch potato to someone who can run 5k is also provided.
  • There’s also a weight loss forum and an email support service .

Overall, it’s a good, sensible weight loss plan with an adequate support service. The best part, it doesn’t cost a penny at the time of writing.

Overeaters Anonymous 12 Step Program

The focus of Overeaters Anonymous is not on being a club for dieting and calorie counting. They focus on the underlying issues that lead to obesity.

There are no specific guidelines according to which members are incorporated in the group. Anyone having problems related to compulsive eating or with food addiction or any type of dysfunction associated with food can join the group for support. Therefore, even though it is not a weight loss plan in itself, the positivity that will develop with support techniques will help those who find it difficult to stick with diets and hence, prevent their weight from increasing, or even decrease it.

For more details,click HERE to go to their website.

Bariatric Surgery Options To Treat Morbid Obesity

Bariatric surgery is the term used for all procedures that are performed surgically for treating morbid obesity.

(Reminder : An individual is considered morbidly obese if he or she is 100 pounds over his/her ideal body weight, has a BMI of 40 or more, or 35 or more and experiencing obesity-related health problems,such as high blood pressure or type 2 diabetes).

The size of the stomach is reduced with a gastric band, or by removing a portion of the stomach, or by re-routing and re-secting the small intestines (gastric bypass surgery).

Long term studies have shown the effectiveness of the procedures in significantly reducing the weight and helping the patients recover from type 2diabetes, along with diminishing  their risk factors of cardiovascular diseases and reducing mortality rates.

However, compared with usual care, no survival benefits were found among older and severely obese patients by a study conducted on Veteran Affairs patients.

We shall be discussing in greater detail the Bariatric Surgery option in Lesson 14.This will include …..

  • The strict conditions that obese patients have to satisfy in order be considered for bariatric surgery and
  • The various types of bariatric surgery intervention available and their suitability depending on the obese patient in queston.


Now watch this video concerning 33 Weight Loss Affirmations


Well done on completing lesson 8!

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