Well, it is a new year, not only the time to review last year’s successes and failures, but also the time to put into effect this year’s resolutions. Most of us have approached 2008 with the same resolution. “Come the spring, it’s time to pull out a new exercise routine and pick up a new fad diet.”

“Diet” is the never-ending four-letter word, full of frustration, insult and more than a few failures. The purpose of this article is to discuss some dietary options and demystify weight loss and dieting.

There are literally hundreds of diets, and we routinely ask ourselves which one is the best. Simply put, they all work! They employ techniques either to alter our metabolism or, more commonly, to use a gimmick to reduce our caloric intake. The question persists: Which is the best one for me? The answer is, “The one you can adhere to.” The key to successful dieting is the ability to maintain that diet indefinitely. Therein lies the root of the failures. Yes, weight loss is achieved with most diets, but that fact is that it’s quite difficult to maintain these fad diets for any prolonged period. This is where the perennial yo-yoing comes from.

Another significant challenge when dieting is your spouse or significant other. We all agree that it is extremely helpful when those close to you adopt the same resolution to lose weight and live a healthier lifestyle. It may be difficult when your spouse will not diet with you or attempts to sabotage your diet by bring home junk food.

Even after agreeing on a diet and exercise program, you find yourself debating over magical potions that falsely promote miraculous weight loss, vitamins that claim to burn fat and elements that supposedly reduce metabolism. The essence of these products is the presence of some type of stimulant, whether caffeine or some similar component, whose purpose is to give a false sense of energy and decrease one’s appetite via the chemical effects of these stimulants. Amphetamines, for example, were widely used to aid in weight loss until their need for escalating doses and the scope of the side effects became clear.

As mentioned, there are many diets to choose from. The Atkins diet, for one, offers large portions and claims to be heart-friendly and good for the memory. This diet, which is a low-carb, predominantly fat and protein diet, is somewhat oxymoronic and actually works quite well. By ingesting a low-carb diet, the body has little access to the rapid source of energy and must actually turn to fat stores for metabolic needs. This typically results in rather dramatic weight loss. But the problem with this diet is that it is extremely difficult to maintain for extended periods of time and can be dangerous for diabetics.

The South Beach diet is similar to the Atkins diet, but it attempts to guide the dieter toward healthier fats and discourages the indiscriminate intake of fats. It also has an induction period and later becomes more liberal for intake as long as the dieter’s glycemic index (how quickly sugar is absorbed) is on the low end of the scale. This is an important component of the sugar buster’s diets. The South Beach diet is more moderate in its portions and in the types of fat it allows; it also has a final stage, which essentially allows the intake of all food groups in moderation. At this stage, there is still a need for portion control.

Weight Watchers has enjoyed a recent resurgence. Its mantra is quite simple, and it is actually the most effective form of dieting for the long haul. If you burn more calories through your daily metabolic needs than you take in, you will lose weight. Weight Watchers promotes two key plans to choose from: the flex plan and the core plan. The flex plan offers traditional calorie counting via a point system, and the core plan allows for a non-calorie counting system and for caloric control by focusing on Weight Watchers’ core list of wholesome foods.

Exercise is probably the most important of the dieting factors because dieting, when combined with exercise, leads to the greatest success. (Many of you will be testimony to this.) Let’s be clear, however, that after completing a 40-minute workout, you cannot run to a fast-food restaurant and gorge yourself. The reason is quite simple: An average four-mile run by a person of average weight will consume approximately 100 to 120 calories per mile run. One pound of body fat has the potential for 3,600 calories. It would require that we run 36 miles to lose one pound of body fat. Exercise is beneficial because it increases our metabolism and improves our mental health. And because exercise makes us feel better, it also actually motivates us to continue the diet we have chosen. For these reasons, exercise is essential to dieting.

As I sit here and type this article, I come to the sad realization that our predominantly sedentary lifestyle complicates matters by further allowing an already lethargic metabolism; inactive muscles are well-fed and not hungry. In contrast, individuals who exercise on a regular basis create hungry muscles that require increased energy and thus, increased metabolism with regular exercise. The essence of effective dieting and weight loss is rather simple if one understands some basic principles:

• Age matters. As we age, our metabolism slows dramatically.
• At age 20, the average individual needs 4,000 calories to maintain growth and metabolism.
• By age 40, our caloric needs drop to 2,000 calories per day.
• By age 60, depending on our level of activity, we only require 1,000 to 1,500 calories per day.

Regular exercise can change this to some extent, but it is fundamental to know what we are consuming and to be honest with ourselves regarding our exercise. We are notorious for over-estimating our workouts and underestimating our caloric intake. I hear the words, “But I don’t eat,” on a daily basis in my practice. We forget to count the calories in our snacks, in our fly-by finger foods and in our favorite beverages. To lose weight, we must:

1. Be honest with ourselves
2. Exercise regularly
3. Choose healthy foods
4. Adhere to rigid portion control
5. Count the calories we ingest, both solid and liquid

“I believe all diets are effective…The important thing is to select a diet that can be followed long-term. Rather than calling it a ‘diet,’ we should emphasize lifestyle modifications that incorporate components of a reasonable diet and regular exercise.”

“Think Healthy and be Healthy.”