University of Wisconsin - Extension

January brings the New Year and, for many of us, resolutions to become healthier, thinner and more energetic. If you are considering a resolution to lose weight in the coming year, Amy Rettammel, a registered dietitian and outreach specialist with University of Wisconsin-Extension, encourages you to focus on changing behavior, not just losing pounds.

"Sometimes people decide they want to reach a certain weight, fit into a smaller size of clothing, have more energy, or look good in a swimsuit," Rettammel said. "But the changes they make will be more positive and more long-lasting if they focus on changing eating and activity behaviors." Rettammel recommends people follow the Food Guide Pyramid, which emphasizes vegetables, fruits, whole grains and low-fat dairy foods. Other healthful behaviors include eating smaller portions of foods that are high in fat and calories and increasing physical activity.

Rettammel acknowledges that changing habits is difficult. Many people attempt to lose unwanted pounds with fad diets, diet pills or supplements, hoping to melt away fat painlessly, quickly and without feeling deprived. American society's emphasis on being thin can make it difficult for children and teens, as well as adults, to resist the temptation to find a quick fix.

However, weight lost on fad diets or with the aid of appetite-suppressing supplements will probably be regained quickly. Dieters often revert to the old patterns that led to gaining weight in the first place.

"People can lose weight when they follow fad diets because they are consuming fewer calories overall," she said. "There is no miracle combination of foods for weight loss. It is a matter of how many calories you eat and how many you burn each day." Furthermore, Rettammel said, many popular diets may be high in fat and cholesterol and deficient in many nutrients found in grains, fruits and vegetables.

"And, when the diet is over," she added, "the weight will probably come back."

Over-the-counter diet supplements also tempt people with claims they can reduce appetite or increase metabolism. Rettammel warns people to be wary of these claims.

"There is little testing of the effectiveness or safety of many of these products," she said. "In some cases, there may be dangerous side effects. Other products are simply ineffective. And many of them are quite expensive."

Commonly used supplements for weight loss are:

- Ephedra claims to boost metabolism, but it can raise blood pressure, and cause irregular heartbeat, insomnia, tremors, seizures, heart attack or stroke.

- PPA (phenylpropanalamine), said to suppress appetite, also raises blood pressure, and it loses effectiveness over time.

- Laxative teas with senna or cascara can cause a dependence on laxatives and cause dehydration and cardiac arrhythmia.

- Other teas containing chromium picolinate are supposed to make fat and sugar more available as body fuel, but there is no scientific evidence they are effective for weight loss.

Rettammel says using these products is "chasing rainbows" -- investing a lot of time and money in something that is unlikely to be effective in the long run.

On the other hand, she says, it is important to focus on behaviors that help people maintain a healthy weight over the long term. There is a method of weight loss that has been proven effective, safe and sustainable - a balanced, healthy diet combined with daily physical activity. When you are active, your body burns more calories and builds muscles. This makes you stronger, and allows you to be less strict about cutting calories to avoid weight gain.

"You don't have to change everything at once," she adds. "You can resolve that this week you will try to eat more fruit each day and walk for 10 minutes on Monday, Wednesday and Friday. Next week, you might continue with the fruit and increase to 15-minute walks." By making changes gradually, she believes people can achieve long-lasting benefits.