What's the best weight-loss program? With so many weight-loss programs out there, it's hard to know which ones are good and which are not. Here are some tips to keep in mind in your search for the perfect way to lose pounds and inches.

First of all, you need to consider the elements of a good weight-loss program. Despite all the books, supplements and gadgets out there, there are really only two things a good weight-loss program needs.

1. A sensible eating plan. In order to lose weight, you need to consume fewer calories. Theoretically you will lose weight if you only ate three cookies, three times a day because, after all, you would be consuming far fewer calories than you would ordinarily. However, common sense will tell you that such a diet would not be good for your body. Your body needs a certain amount of a variety of nutrients and yes, even fats. While your body is designed to be able to handle occasional deficits it needs those nutrients in order to operate at its best. Eating the right amount of the right types of food is the best way to lose weight.

2. A reasonable exercise plan. You can also lose weight by moving your body in order to burn calories. Your body was made to move, so your weight-loss program should include exercise.

Don't worry. We're not talking about Olympic-level sports. As you know, exercise can be as simple as an easy walk. You really can get enough exercise by taking three, 10-minute walks every day. You will burn more calories if you do more than that but short walks will get you started. Walking, dancing, biking, swimming and other exercises that get you moving burn fat.

In addition to walking, which is aerobic activity designed to get your heart pumping in a healthy way and to speed oxygen throughout your body, you should also include strength training to build muscle. Muscle burns more calories than fat so the stronger your muscles are, the more weight you will lose.

Your exercise plan can also include stretching. Stretching elongates the muscles, making them more supple. Stretching also helps ease the stress your body endured through the other types of exercise. It also calms you down. If you are a stress eater, stretches can go along way to helping you reach your weight-loss goals.

An eating plan and an exercise plan are the two main components to a good weight-loss program. Look for them in any program you are considering. However, a great weight-loss plan will have other components as well.

Does your program have these?

1. Accountability. Sometimes it is hard to see where you need to change unless you write it down. Does your weight-loss program have you writing down what you eat, and the circumstances (i.e., stress, a special event, a busy day at work) and what exercise you performed? By writing down these matters and then reviewing them, you will be able to see where your old habits are tripping you up. You will also be able to look back and see how far you have progressed.

2. Support. It can be hard to adjust to anything new. Establishing a healthy lifestyle is no exception. A great weight-loss program will offer support, especially during the early phases as you are learning new techniques. This support can be in the form of a group meeting, one-on-one counseling, a web forum or FAQ page or a book. A good program won't leave you high and dry to fend for yourself. (Keep in mind that if your program involves going to meetings, you have to make a commitment to go to those appointments every time.)

3. Reasonable goals. A good program won't promise you will lose 50 lbs a day. A reasonable weight-loss rate is one to two pounds per week. More than that and you will be damaging your body.

4. Reasonable price. Your weight-loss program should not put you in the poor house. Those fancy potions and gizmos are designed to help you lose weight in only one place – your wallet. If you think you need supplements or a particular piece of exercise equipment, read the product information carefully, including product reviews. Consider whether the claims for the product are reasonable and whether you will really use it.

Now that we've looked at the main components of a weight-loss program, let's look at some of the more popular ones out there. We will give an overview and some of the advantages and disadvantages of each one. Remember everyone is different. What worked for your friend may not necessarily work for you and vice versa. Your friend probably has different circumstances than you and so needed a different plan of attack.

Weight Watchers

Weight watchers began more than 40 years ago. The Weight Watchers Program involves following an eating plan. In the flex plan, you receive points for each portion of food you eat. If you keep your point totals below a certain level, the program promises you will lose weight. There is also a Core Plan, in which you would be allowed to eat unlimited quantities from a list of certain foods: whole grains, fruits, vegetables etc. (Both the Flex and the Core Plan make provisions for special occasions etc.)

In terms of exercise, Weight Watchers website offers many suggestions, including the Ultimate Walking Challenge. Because exercise needs are so diverse, Weight Watchers offers lots of tips to help you get started but seemingly does not have a specific exercise plan.

There are regular meetings which you would be encouraged to attend. The meeting includes a private weigh-in and talks by trained Weight Watchers leaders who have also had to struggle with their weight like the rest of us. Weight Watchers also offers a variety of online tools as well as books and prepackaged foods, none of which are required for use.

Advantages

Weight Watchers has a long track record and a world-wide reputation for helping people lose weight. You can easily find meetings in your area or go online to get the support you are looking for. There are plenty of tools available to help you meet your goals.

Disadvantages

Weight Watchers has historically geared its programs toward healthy eating with less focus on exercise, so you may have trouble getting the support you need. Also, while it is very possible to lose weight without attending the meetings, if you have a busy schedule, you may find it difficult to attend even the online versions. Weight Watchers is a business and as such, exists to earn a profit. However, some people are bothered about having to buy the foods and tools offered in addition to paying registration and meeting fees.

Jenny Craig

Jenny Craig began in 1985 by a former employee of Nutrisystem. The Jenny Craig plan includes a number of plans. At first you would be given a pre-planned menu to follow, using Jenny Craig foods, combined with store-bought vegetables and dairy products. As you learn better eating habits, you will able to create your own menu and gradually phased out of the Jenny Craig foods.

For exercise, a Jenny Craig consultant would help you develop a personalized program that includes everyday household activities, planned exercise and play. The program is based on what you currently do and will encourage you to increase your activity.

At Jenny Craig, you are encouraged to attend weekly consultation sessions for support in your efforts. Your progress is tracked and adjustments can be made if you don't care for a particular menu item. As you reach the halfway point to your goal, you are weaned off Jenny Craig products.

Advantages

Jenny Craig has become world-renown for its program. Many celebrities have used the program successfully, including actresses Kirstie Alley and Valerie Bertinelli. Because many of us have never learned to eat the right size portions or the right foods, it can be helpful to have the foods planned out for you. The exercise portion is geared toward helping you live an active lifestyle, rather than setting out a specific "do-or-die" routine.

Disadvantages

Jenny Craig is a business and you do have to pay for membership and for the food. Also, Jenny Craig consultants are not licensed nutritionists but trained company professionals. Some who have followed the program did not care for the food. Those with families may not like having to eat a separate menu from the rest of their household.

The Atkins Diet

The Atkins Diet, formally known as the Atkins Nutritional Approach was first popularized in 1998 with Dr. Robert Atkins' book, "Doctor Atkins' Diet Revolution".
The book and the diet was the start of the low-carbohydrate craze. In following the diet, you would be steered away from sugar, white flour, high-fructose corn syrup and hydrogenated oils. Dr. Atkins said most proteins and fats are allowed while carbohydrates are to be eaten as little as possible. The plan is intended to help your body burn stored body fat, rather than glucose. There are four phases: induction, ongoing weight-loss, pre-maintenance and lifetime maintenance.

While most of the Atkins Diet involves changing eating habits, the plan also encourages exercise. If you exercise while following the program, you will be allowed more food choices. However, while the www.atkins.com website lists several suggestions for exercise, it makes no specific recommendations.

In terms of support, www.atkins.com has plenty of information. There are also countless websites, books and other materials out there.

Advantages

Dr. Atkins developed the program in order to lose weight himself. He developed it from information he read in the well-respected Journal of the American Medical Association. You will lose weight fast on this diet and you can lots of protein rich food and even fatty foods.

Disadvantage

Especially in the beginning stages, the Atkins diet is very restricted: no sugar, no caffeine, and no flour. Some people have had bad breath, nausea and headaches. If you are vegetarian, you should be aware that recommended proteins come from meat, fish and dairy items. There is some debate as to whether the diet is harmful because it deprives you of critical nutrients. Also, there is concern as to how effective the diet is over the long term.

Glycemic Index

A weight-loss plan using the glycemic index, such as the South Beach Diet, is very similar to the Atkins Diet in that both try to control insulin and blood sugar levels. However, while the Atkins diet allows butter and fried foods, the South Beach diet does not. While the Atkins Diet counts carbohydrates eaten, diets based on the glycemic index, gauge how quickly the food is digested and converted to glucose (i.e., energy). A glycemic index eating plan would prohibit refined flour, potatoes, white rice, saturated fats and pasta; it would allow whole wheat grains and wild rice.

In terms of exercise, many professional athletes are now using the glycemic index in their meal planning. However because of the variety of glycemic index eating plans, there is no specific exercise program.

There are many support resources for those following a glycemic index eating plan, online, in person and in print.

Advantages

As with the Atkins Diet, a glycemic index eating plan helps you lose weight very quickly. There have been studies that indicate that a low glycemic index diet can prevent diabetes and cardiovascular disease.

Disadvantages

Some glycemic index diets, such as the South Beach Diet, have an induction period of about two weeks during which you eat a very limited diet. It can be very difficult to adjust to it and meet family, work and other commitments. In addition, there is some dispute as to whether low glycemic index foods are beneficial as many of them are high in saturated fat.

Slim Fast

The Slim Fast Weight Loss program has been around since 1977 and is now owned by Unilever. This eating plan centers on using the company's shakes, bars and snacks. While in the past, the Slim Fast plan involved drinking a shake for two meals a day along with a "sensible meal", there are now many plans available, including varieties lower in sugar.

The Slim Fast program encourages at least 30 minutes of exercise each day, but does not offer a specific exercise program.

The company's website, www.slim-fast.com, offers many tools and other support features.

Advantages

Slim Fast products offer many vitamins and other nutrients. It is easy to follow the plans available, even with a busy schedule. You can work the diet plan so that you can eat the "sensible" meal along with your family or coworkers.

Disadvantages

It can be monotonous drinking shakes for your meals or only using the company's products. Some people feel that the diet does not teach you healthy eating habits and force you to rely on the company's products. Some people also feel the products are comparatively expensive.

Fad diets

While the above diets are intended to help you lose weight by eating right and exercising, there is no end to the number of fad diets out there. Here are some real doozies. Most of these and other fad diets promise unrealistic amounts of weight loss by eliminating all but a few foods. While these diets may work for a time, the weight will come back on as you resume a "normal" eating plan.

How can you tell if a diet is a fad diet? Mainly from the old adage: If it's too good to be true, it probably is. A fad diet is one which promises you will lose a large amount of weight in a short amount of time by severely restricting what you eat. These fad diets are usually popular for a very short time and lose popularity when people realize their limitations.

Cabbage Soup

The cabbage soup diet sounds like such a healthy thing: Eat cabbage soup and lose weight. We're supposed to eat more vegetables and cabbage soup is loaded with nutrition. This program says you can eat as much soup as you want, no matter when you want it.

So what's the problem? In the first place, monotony. If you try eating cabbage soup for a week, you will get very tired of seeing – and eating it. In the second place, flatulence. Cabbage can be gassy for many people. Imagine if they only ate cabbage 24/7.

Hollywood Diet

You have probably seen bottles of the Hollywood Diet in your local store. The company claims you can lose up to 10 lbs in two days by drinking Hollywood Diet juice. However, the juice is expensive (up to $25 or more for a bottle of a blend of citrus juices that have been enriched with some other nutrients). The company claims it flushes toxins from your body, thus allowing your body to burn more fat and calories. However, many believe you can get the same results by following an ordinary juice fast and that you can get better, longer-lasting and safer results from a balanced diet and exercise program.

Negative Calorie Diet

The proponents of the Negative Calorie Diet claim that you use up more calories in eating some foods than the foods themselves actually contain. While the American Heart Association recommends eating these fibrous complex carbohydrates, in no way does the American Heart Association recommend you create an entire eating plan around them. Fibrous complex carbohydrates include asparagus, broccoli, celery and zucchini. While everyone should eat plenty of green vegetables, eating them will help you lose weight simply because you are eating fewer calories.

Apple Cider Vinegar Diet

Vinegar made from apple cider is a natural diuretic. So, the theory goes, by drinking apple cider vinegar on a regular basis, you will flush the weight out of your body. However, there apparently is little evidence to support this claim. In addition, apple cider vinegar on its own tastes nasty.

Grapefruit Diet

The Grapefruit Diet is a 21 day plan in which you average about 1,000 calories per day. Proponents say the grapefruit eaten at every meal helps you to burn calories. However, because the diet only includes a certain amount of other foods, including some vegetable, corn chips, pasta, pretzels and diet salad dressings, many believe the diet deprives your body of important nutrients.

How to succeed at your weight-loss program

Now we've looked at some of the reasonable and not-so-reasonable programs. So, if you want to lose weight what should you do to succeed? Here are some tips.

1. Determine how much weight you really need to lose. Are you severely overweight or do you just need to lose 10 lbs or so? Your answer will help you determine your plan of attack.

2. Determine your overall health. Do you have a chronic condition that resulted in a weight problem? Is your weight making your health even worse? See your doctor to make sure you don't have any underlying medical problems.

3. Set a reasonable goal. Experts say you should expect to lose no more than one to two pounds per week. You may lose more during your first week, but much of that will be caused by water loss. If you lose more than that after the initial week, you are probably depriving your body of nutrition and also setting yourself up for yo-yo dieting, meaning you will gain back all you lose and then some.

Your goal should also include a time frame. Mark a realistic day on your calendar in which you hope to meet your fitness goal. Perhaps you can set a reward for yourself: If you reach your goal weight in time, you can take that dream vacation or buy that special piece of jewelry.

4. Take a look at some of the weight loss programs out there and determine which ones seem doable. If the program involves meetings, will you really be able to attend them regularly? Can you afford the cost of the special food, the memberships, the tools, etc.?
Do you like the foods that are included? Does the exercise portion seem reasonable?

5. Get a buddy. Some people succeed better if they have a friend holding them accountable. If you start a weight-loss program, ask your friend to go along with you. Ask your spouse if he or she would like to join you. Keeping your friend on the straight and narrow will help you keep on track too.

6. Make it fun. As with most other things in life, you will follow a weight-loss program if you enjoy it. If you are joining a group, make it a point to get to know others in the group. You can then think of it as going out with your friends rather than checking your weight.

7. Make it a challenge. Set up a jar in which you put a ticket or a dollar bill every time you tally up your eating plan correctly or do your daily exercise. Take away that ticket or that dollar every time you snitch that cookie. When you reach a certain amount, splurge on something (as long as it does not involve food).

8. Make it tasty. Food is an essential part of our culture. Our bodies were made to enjoy the food we eat. Even the blandest of food can taste good if you use the right seasonings. This is a great time to experiment with herbs and with combining your food into interesting new combinations.

9. Take it easy on yourself. It's really true: The weight did not get there overnight. It will not leave overnight either. If you put on weight because of bad eating and exercise habits, it will take time for you to learn new ones. If you "fell off the wagon", chances are no one will know but you and the scale. Just learn from any mistake you may have made and move on. Give yourself some "time off for good behavior" if you need it.

10. Do not weigh yourself every day. Your weight fluctuates hour by hour and day by day. If you feel you must weigh yourself, schedule a set time once a week to do so. Otherwise, just note your progress by the way your clothes feel.

11. Get moving. Most experts agree activity is essential to weight loss. Exercise can help you brighten your mood and relieve stress. By exercising, you can get your mind off your weight-loss woes. Chances are, you will have to move away from the food in order to get started. Remember, even a short walk will do wonders.

12. Focus on the positive. With all the emphasis on weight these days, it's hard to remember that no one knows how much you weigh. However, other people do notice how you feel about yourself. If your weight is getting you down, think about the positive things you have in your life: your health, your family, your job, your home, and your hobbies. By focusing on these things, you will get a smile on your face and people will admire your cheery outlook.

Losing weight is everyone's favorite obsession. It doesn't have to be. All you really have to do is eat sensibly and get moving. You will soon see the pounds melt away. Using common sense is the best way to get the healthy body you've always wanted.

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