Whenever any of us thinks about losing weight, the first thing that usually comes to mind is going on a diet. And with good reason: changing the way we eat is critical to losing weight. For that reason, its often the first step in any weight-loss program.

Advantages: When its done right, dieting is one of the safest approaches to losing weight.

Disadvantages: Even people who manage to reach their weight goals through dieting alone often gain some or all of that weight back within one year. In fact, National Institutes of Health studies show that 90% of people who participate in diets and weight-loss programs dont lose much weight, and usually gain back what they do lose. Finally, unsupervised diets, crash diets (drastic and sudden decreases in calorie intake), or yo-yo dieting (losing weight and gaining it back over and over again) can lead to potentially serious health issues.

That said, while just going on a diet may not help you reach your goals, it is still necessary for successful weight loss, and it's safer than most other methods. Whether you're dieting on your own, under the supervision of your doctor, or through a non-clinical program (like Weight Watchers), a weight-loss plan should always include the following:

• Slow but steady weight loss. While your weight loss may be faster at the beginning of a program, the calorie level of your eating plan should let you lose about 1/2 to 2 pounds per week, with no more than 3 pounds per week. This usually means eating about 300 to 500 fewer calories per day.
• Healthy eating plans. Dieting requires a reduction in calories, but this does not mean cutting out entire food groups. Depriving yourself of certain kinds of foods not only makes it harder to stick to a diet, it puts you at risk of creating a nutritional imbalance that could negatively affect your health. Creative and tasty recipes make it easier to stay motivated, and help ensure you get the nutrition you need. A healthy diet should include the following:
  • Vitamins and minerals. When you reduce your calorie intake, it can be difficult to get all the vitamins and minerals you need. If you're eating less than 1,600 calories per day, consider adding nutritional supplements to your meal plan.
  • Carbohydrates. No matter what the latest diet fads may say, about 55% of your daily calories should come from good carbs like whole grains, fruits, and vegetables. You need at least 130 grams of carbs a day to prevent fatigue and nausea.
  • Protein. Protein is critical for making repairs to the body and preventing muscle breakdown. Women 19 years of age and older should get about 46 grams a day; for men, its about 56 grams a day.
  • Fats. Limiting fats may help you limit calories, which may help you lose weight. Fats should make up no more than 30 percent of your daily calories. For a 1,500 calorie-a-day diet, that means about 50 grams of fat.
• Regular physical activity. Helping you lose weight is just one of the many benefits of exercise. It also helps you keep it off. Learn more about exercise and take a look at some physical activities appropriate for folks who are overweight.

Maybe some day in the future there will be a medication or diet pill that will make losing weight easy. But for now, it just doesn't exist. Here is some information about the main types of diet pills, and a few of the many reasons why you should avoid them or consider other alternatives:

• Over-the-counter diet pills: Simply put, most of those miracle diet pills you see advertised on T.V. or sold in your grocery store just dont work. And more importantly, they're not regulated by the Food and Drug Administration, so you really have no idea what you're getting yourself into when you take them. Quite often, they contain combinations of vitamins, minerals, and herbs that can be toxic. Sometimes they even contain harmful chemicals. Many diet pills contain laxatives, and you can even become addicted to some of them.

  But wait, theres more! Not convinced diet pills are a bad thing? Then take a look at this list of potential side effects:

  Nervousness, restlessness, insomnia, high blood pressure, fatigue and hyperactivity, heart arrhythmias and palpitations, congestive heart failure or heart attack, stroke, headaches, dry mouth, vomiting and diarrhea or constipation, intestinal disturbances, tightness in chest, tingling in extremities, excessive perspiration, dizziness, disruption in menstrual cycle, change in sex drive, hair loss, blurred vision, fever and urinary tract problems. Overdoses can cause tremors, confusion, hallucinations, shallow breathing, renal failure, heart attack and convulsions.

• Prescription Diet Pills: Right now, there are only two prescription drugs approved for long-term use in a doctor-supervised weight-loss program:
  • Xenical (also known by its generic name, Orlistat) is part of a class of drugs known as fat blockers, which prevent a certain amount of the fat you consume from being absorbed into your body. Side effects include cramping, intestinal discomfort, and diarrhea.
  • Meridia (also known as Sibutramine) is an appetite suppressant, the most commonly-known kind of diet pill. Side effects include increases in blood pressure and heart rate.

While the side effects for Xenical and Meridia aren't common, neither of these drugs are a guaranteed way to lose weight; and even if you do, neither has been proven to help keep weight off. Furthermore, most people who take these drugs lose less than 10% of their original body weight, so they are not particularly effective for people with excessive body weight.

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