The weighty issues of weight loss programs
According to an article published by Statistics Singapore 2022, the prevalence of the overweight population rose from 18.7% in 2017 to 20.7% in 2020, making weight loss programs a booming business. There are many weight loss programs in the market ranging from exercises programs, diet plans to aesthetic centres claiming to “zap fats away”. But do any of them work? We aren't just talking about short term results but long term outcomes that go one year or more beyond the conclusion of any program.
Many programs work in the short term.
There is no denial that most programs work in the short term. Calorie restriction, exercises programs and even aesthetic packages and that's why weight loss programs are good business. Just like how “ all roads lead to Rome”, some roads may seem smooth in the beginning, but end up with huge roadblocks later on. An example would be The Biggest Loser, where contestants lose a huge amount of weight in the short term. A study involving 16 participants found that the majority regained weight 6 years after the program. Additionally, they also found their metabolic rates to be reduced persistently long after the program ended. This would mean that they would have to maintain a low calorie intake in order to maintain their weight which can be unsustainable. Would you want a route that is smooth initially, leading to rough terrain and ending with a punctured tyre before you reach “ Rome”?
Stay away from programs that keep you trapped
There are slimming centres that keep encouraging you to sign packages. There are exercise classes where participants go for years without learning proper lifting techniques. And then there are multi-level marketing supplements that lures you and your friends in with the promise of health if you continually use and sell their products. Such programs have the main goal of selling you a product versus wanting the best for your health, and that’s why it's such good business. They keep you trapped with costly subscription plans and warn of success only if you use their product/program. We have to ask ourselves if we can continue such programs 10-15 years down the road. Can you drink shakes for 3 meals a day for 10 years? Not everyone has infinite amounts of funds to throw at continually. Some of these programs can be very costly. I have heard of a gym charging $8000 for a 12 week exercise program. The other question is if we can continue keeping the weight long after the conclusion of such programs. Any programs that keep you trapped should be treated with caution.
Most programs work on only one aspect of weight gain
There are many reasons why weight gain occurs. It is not just about diet and exercises although that is common knowledge. Did you know that social relationships and the environment in which we work and play can also contribute to weight gain? Each and everyone of us is unique and we have very lifestyles and along with that, individual and unique behaviours that can contribute to weight gain. We may have busy lives with immense work and family commitments that take time away from exercise. We may lead stressful lives where food is the only thing we seek comfort in. A lot of programs only focus on an individual aspect of weight gain and do not take into consideration a bird’s eye view of every contributing factor. A nutritionist or dietitian may only look at your food intake. A personal trainer may only look at physical exercise. A holistic involves a deeper dive into behaviour patterns and only by doing these can improvements be sustainable and longer lasting. Taking a myopic approach to weight loss can also be detrimental to health. Weight loss should be a side effect of better health and not be all or end all. Extreme exercises may result in short term weight loss but costing us to be fatigued constantly or stressed may not be worth it. Special slimming pills that cost liver damage are definitely not worth it ( reference to the Andrea De Cruz Saga).
How to get the most out of weight loss programs?
Take a long term approach to short term programs
What I mean by that is to understand that all programs will cease at some point of time. Knowing this, during each program, you want to take it like a workshop to learn as much as you during the period of the course. Ask questions. Take notes. Learn and master lifting techniques so you may continue independently by yourself. Learn simple ways to prepare meals so that healthy meal preps can be a breeze. Give yourself a dateline. E.g get a personal trainer for 3 months and try exercising by yourself after that. Give yourself a chance to be independent and only if you need further help, should you require more assistance, help may be seeked after trying. If we do not take a long term approach, we may not learn or develop sufficient skill to maintain the gains we had and thereby backsliding to our old ways.
Look for programs that focuses on sustainable lifestyle changes
Sustainable lifestyle changes will still remain well after the program has ended. While some programs trap you by making you dependent on them, other programs focus on equipping you with strategies and skills to sustain the positive changes. There are some health professionals who are interested in changing lives beyond building a business. Health coaching is one such profession whereby a long term macro view is taken upon health that goes beyond the weighing scales and reducing inches off your waist. The ultimate goal of The Next Step Health Coaching is so that you can lead healthier lives without coaching. We take into consideration the various contributing factors of weight gain and guide you to overcome them. This may come in the form of stress management, sleep, time with loved ones and many more. If you are looking for a long term approach to weight loss, take The Next Step and contact us.
References
https://www.singstat.gov.sg/-/media/files/publications/society/ssn122-pg10-14.ashx
Dryer R, Ware N. Beliefs about causes of weight gain, effective weight gain prevention strategies, and barriers to weight management in the Australian population. Health Psychol Behav Med. 2014 Jan 1;2(1):66-81. doi: 10.1080/21642850.2013.872036
Erin Fothergill, Juen Guo, Lilian Howard, Jennifer C. Kerns, Nicolas D. Knuth, Robert Brychta, Kong Y. Chen, Monica C. Skarulis, Mary Walter, Peter J. Walter, Kevin D. Hall. Persistent metabolic adaptation 6 years after “The Biggest Loser” competition. Energy Expenditure and Weight Control. 02 May 2016
Hall, KD. Energy compensation and metabolic adaptation: “The Biggest Loser” study reinterpreted. Obesity (Silver Spring). 2022; 30: 11– 13. doi:10.1002/oby.23308
