Weight Loss Programs Near Me

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FAQs:

What are Weight Loss Programs?

Weight loss programs are more than a book or app that promises to help you lose weight. It is a formal program that gives you ongoing guidance and support to build healthy lifestyle habits that may promote weight loss. The program should include:

1. A healthy, reduced-calorie eating and drinking plan.

2. A plan for increasing physical activity if appropriate.

3. Guidance and support for adopting these lifestyle habits.

4. A plan for keeping the weight off.

What is a Commercial Weight Loss Program?

A commercial weight loss program typically includes resources such as clear guidelines, pre-packaged meals, individual support, and a way to track progress around weight loss goals. When choosing a commercial program, it’s a good idea to ask yourself how important pre-packaged meals may be to your success, as many of the programs without a pre-packaged meal plan require planning, prepping, and cooking daily.

Another important caveat about commercial weight loss programs is that many of them are not reviewed by the Food and Drug Administration (FDA), which means their claims are unsubstantiated by a reliable third party.

Most people can safely lose about 1 to 2 pounds a week. If the commercial weight loss program you’re eyeing is promising anything more than that, it’s best to proceed with caution, or better yet, talk with your doctor.

What is a Medical Weight Loss Program?

A medical weight loss program differs from other standard weight loss programs primarily because it is just that, a medical program. When someone says, “Medical weight loss program”, it means that it is prescribed and monitored by a medical professional that specializes in Medical Weight loss also known as Bariatric Weight Management.

A medical weight loss program is a program that is supervised by a medical professional that specializes primarily in weight loss for individuals who have a hard time losing weight despite their efforts. The program also helps those having trouble controlling their cravings/eating habits and needs or require medical assistance. Essentially, Medical weight loss programs are for individuals who suffer from Obesity or individuals who have a BMI (Body Mass Index) greater than 30. Medical Weight loss programs were created because Obesity is a condition that is one of the leading causes of heart disease in the nation and science has proved that obesity is curable, and can be treated with the proper medical attention.

What is the Difference Between a Diet and a Weight Loss Program?

Weight loss programs and diets have several differences. Diets typically focus on following specific nutritional guidelines, such as the ketogenic diet’s high-fat, low-carb food plan, or the Mediterranean diet’s emphasis on fruits, vegetables, and healthy fats. In contrast, weight loss programs often offer a more comprehensive package, including meal plans, exercise routines, and support from professionals or a community. People may choose a weight loss program over a simple diet because they provide structured plans, motivational support, and accountability, which can be crucial for long-term success.

How Effective are Weight Loss Programs?

While not everyone needs a commercial weight loss program to lose weight, research shows that it can be effective. A smaller, 2022 study of more than 300 adults found that commercial weight loss programs like WW—which was the program used in the study and the program that provided funding—require a reduced amount of personal dietary self-monitoring (i.e., the programs do a lot of the heavy lifting in terms of food choices and meal planning) can produce “clinically significant weight loss”.

At the end of the day, the effectiveness of any weight loss program has a lot to do with the individual—especially when it comes to long-term weight loss, which is often much harder to achieve than short-term results. Research shows that long-term weight loss often requires the individual to make both dietary and cognitive changes, which typically means a reframing around habits, food choices, and expectations.

What are the Best Weight Loss Meals?

The best weight loss meals are always those that you can prepare even when crunched for time and that you won’t get bored with. When we deprive ourselves of diverse flavors and satisfying meals, we begin to crave nutrient-deprived snacks and sweets. No matter what, it’s best to plan your meals ahead of time so that you’re not scrambling to choose something that suits your diet at the last minute when you’re already starving and tempted by unhealthy food cravings.

How Much Weight Can You Lose in a Month?

Most experts advise not losing more than eight or so pounds a month. It is not uncommon to lose a bit more during the first month or so, although it should slow after a few weeks. The most sustainable weight loss is at this pace. The more weight that you have to lose, the faster it may come off at the beginning. Men also tend to lose weight more quickly than women. Remember that weight loss isn’t the whole story, though. Pay attention to how your clothes fit, how you feel and your physical fitness to gauge how effective your chosen diet is for you.

What is the Best Weight Loss Program?

While there are all sorts of weight loss programs available, experts agree that the best program for you is one that not only works for your lifestyle and personal health history but also one that you feel like you can stick with. Because of this, talking with your doctor or a registered dietitian is a great first step in the process of finding the right weight loss program for you.

Additionally, most successful weight loss programs include at least 150 minutes per week of moderate-intensity exercise (such as brisk walking).

According to our panel of experts, no matter what weight loss program you and your doctor decide on, what truly helps with weight management, in the long run, are small lifestyle changes—such as increasing vegetable and fruit intake, staying physically active, and limiting processed foods—that will eventually have a positive, cumulative effect.

What are the Best Vegetables for Weight Loss?

The best vegetables for weight loss are the vegetables that you eat. Filling half of your plate with vegetables is one of the simplest and most effective things you can do to lose weight. Vegetables like leafy greens, cabbage, and zucchini are nutrient-dense and -- depending on how they’re prepared -- low in calories. Generally speaking, there is no such thing as a “bad” vegetable. If you’re looking for guidance, shop seasonally. For example, during fall, consider autumnal vegetables like squash, sweet potatoes, and other root vegetables. And if easy meal prep and budget play a role in your meal planning, you don’t have to always buy fresh. Frozen and canned produce can be just as healthful -- just read the food labels to avoid added salt, sugars, and other ingredients.

How Many Calories Should I Eat to Lose Weight?

Although many calculators and formulas can help you estimate how many calories you need, they are based on imperfect science. For the average woman, a good starting place is 1,500 calories and a good starting place for men is 2,000 calories. More petite, older, and sedentary people might need fewer, while athletes, younger people, larger individuals, or those who work active jobs may need more. Long term, no one should eat fewer than 1,200 calories a day.

Should I See a Dietitian or Nutritionist to Lose Weight?

It's no longer that simple of a question - you might need a functional nutrition coach to help implement lifestyle changes or a certified nutrition specialist who specializes in weight loss. Titles of practitioners differ from coast to coast. It is quite common to find yourself overwhelmed by conflicting information and advertising. To eliminate the stress and hassle of the process, try Sofia Health to find the right professionals who specialize in exactly what you are looking for. Additionally, you can quickly view their experience, education, and specialties to determine if they fit your specific needs.  

Are Weight Loss Programs Covered by Insurance?

When it comes to weight loss programs, insurance coverage can vary significantly from one plan to another. Here are some of the key considerations when exploring whether your health insurance covers weight loss programs:

1. Type of Insurance Plan: Different insurance plans, such as Health Maintenance Organizations (HMOs) or Preferred Provider Organizations (PPOs), may have varying coverage for weight loss programs. It’s important to understand the specifics of your plan and what is covered.

2. Medical Necessity: Insurance companies often require that weight loss programs are considered medically necessary for coverage. This determination may be made by a healthcare provider, and it may depend on factors like your BMI, health conditions, or previous weight loss attempts.

3. Physician Supervision: In many cases, weight loss programs must be physician-supervised to qualify for insurance coverage. This means that a healthcare provider, such as a registered dietitian or a physician, should oversee your progress and provide the necessary documentation.

4. Program Structure: The structure and type of weight loss program can also impact coverage. Some insurance plans may cover specific programs or treatments, such as medically supervised diets or bariatric surgery, while others may not cover commercial weight loss programs.

5. In-Network Providers: Staying within your insurance plan’s network of healthcare providers can often lead to better coverage. Using out-of-network providers may result in higher out-of-pocket costs.

6. Pre-Approval and Documentation: Many insurance plans require pre-approval or prior authorization before beginning a weight loss program. Additionally, keeping accurate records of your progress and medical necessity may be crucial for obtaining coverage.

How Much Does a Weight Loss Program Cost?

The cost of a 12-week outpatient commercial weight-loss program can range from $2,120 for the most expensive very low-calorie diet program to $108 for the least expensive nutrient-balanced hypocaloric diet program.

What is Weight Loss?

Weight loss, in the context of medicine, health, or physical fitness, refers to a reduction of the total body mass, by a mean loss of fluid, body fat (adipose tissue), or lean mass (namely bone mineral deposits, muscle, tendon, and other connective tissue). Weight loss can either occur unintentionally because of malnourishment or an underlying disease, or from a conscious effort to improve an actual or perceived overweight or obese state. "Unexplained" weight loss that is not caused by a reduction in calorific intake or increase in exercise is called cachexia and may be a symptom of a serious medical condition.

Benefits of Healthy Weight Loss

The list of reasons to get to and stay at a healthy weight is long. Some of the most notable include:

1. Losing weight improves heart health. Being overweight makes your heart work harder to move blood through the body. Shedding some weight reduces pressure on your arteries and stress on your heart. It also helps lower your “bad” LDL (low-density lipoprotein) cholesterol level.

2. Dropping some pounds can improve type 2 diabetes. People with type 2 diabetes who take action to start losing weight typically experience improved insulin sensitivity. That’s because excess body fat causes inflammation that adversely affects how insulin (the hormone that regulates blood sugar) functions. You may notice improvement even with just a 5% weight reduction.

3. Moving toward your target weight lowers your stroke risk. Losing weight not only reduces the strain on your heart but also reduces the pressure on your blood vessels, making it less likely that a blood clot will develop.

4. Weight loss lowers the risk of specific cancers. As your weight drops, so does your risk of diseases like pancreatic, kidney, breast (in women past menopause), endometrial, and liver cancer.

5. Losing weight improves mobility. Weight loss benefits your knees and other joints. Even minimal weight reduction reduces joint pain and makes it easier to move around. That improvement may make you more inclined to exercise, which continues the downward trend in your weight and the upward trend in your fitness.

6. Weight loss improves sleep and boosts energy. People who are overweight frequently suffer from sleep apnea. It’s a condition where fat deposits in the neck make it harder to breathe, which results in frequent awakenings throughout the night. Losing weight may not eliminate the problem, but it can significantly improve sleep quality. As a result, you will have more energy during the day.

7. Shedding pounds can increase your sex drive. Hormonal changes from weight loss can increase your libido.

8. Losing weight can improve your sense of taste. It’s not clear why, but people who lose weight often report that it sharpens their sense of taste. As a result, you may find that you can decrease portion sizes and still get the same enjoyment from a meal.

9. Making progress can improve your self-esteem. Not all the benefits of weight loss are physical. Changes in how you feel about yourself are also very important and worth noticing and celebrating.

The Pros and Cons of Weight Loss Programs

While the weight loss programs on our list are not typically considered “fad” diets, there are always pros and cons to starting a structured diet plan. Some of the pros include:

1. Even modest weight loss (say 5% of your total body weight), can decrease the risk of developing chronic diseases related to obesity (such as type 2 diabetes, high cholesterol, high blood pressure, and heart disease).

2. Low carbohydrate diets (like Atkins) have been shown to lower blood glucose and insulin, as well as help suppress appetite, in the short term.

3. Lower-fat diets can help lower cholesterol.

4. Programs that provide shakes or ready-made meals may help individuals better estimate portion sizes and calories.

5. More balanced diet programs (such as those that do not restrict either carbs or fats) may promote positive dietary changes and better physical wellness.

Some of the cons of weight loss programs include:

1. Even if some dieters lose weight in the short term, there is evidence that dieting can result in weight gain in the long run.

2. Chronic dieting may induce psychological deprivation.

3. Dieting can make a person, particularly younger people, more prone to developing an eating disorder.

4. Many factors that can induce weight gain (such as hormones, psychological factors, comorbid conditions, medications, etc) are not always addressed via a dieting program.

What to Look for in Weight Loss Programs

Successful weight-loss programs promote healthy behaviors that may help you lose weight safely and keep the weight off. Check for these features in any weight-loss program you are thinking about trying.

1. Realistic weight-loss goals.

Successful weight-loss programs help you set realistic goals for weight loss. Experts recommend an initial weight-loss goal of 5% to 10% of your starting weight within 6 months.2 For example, if you weigh 200 pounds, your goal may be to lose about 10 pounds in the first 6 months.

2. A healthy eating plan that is low in calories.

Successful weight-loss programs provide guidance and support for adopting a healthy eating plan that is low in calories. Although studies suggest that different eating and drinking plans may promote weight loss, some plans may be better suited for you than others.3 The best plan is one that is backed by science and is tailored to your health, cultural needs preferences, and values—so you can stick with it over the long term.

3. Physical activity plan.

The weight-loss program should include a plan for getting regular physical activity. The amount and type of activity will depend on your health and ability. Over time, some people may work up to 150 minutes or more per week of aerobic activities—activities that make you breathe harder and make your heart beat faster.2 Although increased physical activity may not have a big impact on your weight loss, it has important health benefits that are independent of weight loss itself. Physical activity may also help you keep off any weight you lose.

4. Guidance and support for adopting healthy habits.

Successful weight-loss programs help you set specific goals for adopting healthy lifestyle habits and tracking your progress. The program should provide:

- counseling on how to develop and stick with healthier lifestyle habits, including how to set goals, address barriers, and overcome setbacks.

- support for monitoring your eating, drinking, sleep, and physical activity every day and for checking your weight every week.

- regular feedback, monitoring, and support throughout the program—either in person, by phone, online, or using a combination of these approaches.

- the option of social support from a group.

5. A plan for keeping the weight off

Maintaining weight loss can be hard. Sticking with your new lifestyle habits is key to long-term success. Strategies that may help prevent weight regain include:

- following an eating plan appropriate for your new weight.

- getting 150 to 300 minutes or more of physical activity per week.

- monitoring your weight at least once a week.

Look for a program that will give ongoing support, such as counseling sessions, to keep the weight off.

Weight Loss Programs to Avoid

Whether a program is virtual or in-person, you should get as much background as you can before you decide to join. Here are some warning signs to consider.

1. Too many promises

Stay away from weight-loss programs that make these types of promises

- Lose weight without diet or exercise.

- Lose weight while eating as much as you want of all your favorite foods.

- Lose 30 pounds in 30 days.

- Lose weight in a specific part of your body.

2. Other warning signs

Other warning signs to look out for include

- very small print, asterisks, and footnotes, which may make it easy to miss important information.

- before-and-after photos or personal endorsements that seem too good to be true.

Talk with your healthcare professional about these types of claims. You can report false claims or scams by weight-loss programs to the Federal Trade Commission.

How to Chose the Best Weight Loss Programs

The weight loss programs below were chosen based on the following criteria:

1. Nutritional quality: Weight loss programs are nutritionally balanced and designed to meet nutritional needs.

2. Sustainability: Weight loss programs are not overly restrictive, are easy to stick with, and are designed to support long-term weight loss.

3. Effectiveness for weight loss: Weight loss programs have all been studied for their ability to promote weight loss.

4. Additional health benefits: In addition to supporting weight loss, some programs may offer health benefits for other conditions.

5. Dietitian review: All of the programs below were reviewed by registered dietitians Rachael Ajmera, MS, RD, and Kelli McGrane, MS, RD.

6. Vetting: The programs and products on our list have been vetted to ensure that they align with Healthline’s brand integrity standards and approach to well-being. You can read more about our vetting process.

Because some people like structured programs and others prefer more flexibility, our list includes a mix of commercial diets and lifestyle dietary patterns.

Questions to Ask When Finding Weight Loss Plans

Before you dive into a weight-loss plan, take time to learn as much about it as you can. Just because a diet is popular or your friends are doing it doesn't mean it's right for you. Ask these questions first:

1. What's involved? Does the plan provide guidance that you can adapt to your situation? Does it require buying special meals or supplements? Does it offer online or in-person support? Does it teach you how to make positive, healthy changes in your life to help keep up your weight loss?

2. What's behind the diet? Is there research and science to back up the weight-loss approach? If you go to a weight-loss clinic, what expertise, training, certifications, and experience do the providers, dietitians, and other staff have? Will the staff coordinate with your regular provider?

3. What are the risks? Could the weight-loss program harm your health? Are the recommendations safe for you, especially if you have a health condition or take medications?

4. What are the results? How much weight can you expect to lose? Does the program claim that you'll lose a lot of weight quickly or that you can target certain areas of your body? Does it show before and after photos that seem too good to be true? Can it help you keep up your weight loss over time?

How to Use Weight Loss Programs Safely

Starting a new diet or weight loss program can feel exciting, but if you want that weight loss to stick, it’s important to practice safe methods. According to the Centers for Disease Control and Prevention (CDC), there are a few tried and true ways to approach weight loss safely and sustainably:

1. Commit to your plan: Write down your reasons for wanting to start a weight loss program, and revisit those reasons often.

2. Examine your lifestyle: Take time to note what your current lifestyle looks like in terms of your eating habits, exercise habits, work, and family life, and then try to find a weight loss program that can work for all of these circumstances. For instance, if you’re the main cook in your family and your kids have a hard time with vegetables, how will you personally find ways to eat more vegetables during the day? Being honest with yourself about your particular challenges can also help you navigate possible obstacles.

3. Set realistic, specific goals: If you are committing to eating less fat, set specific goals such as replacing your morning omelet with oatmeal and blueberries. Instead of eliminating all treats, try limiting them to a certain number of servings each day/week.

4. Identify support: Identify family members, friends, co-workers, and even online support groups that can help you stick with your goals and aid in motivation.

How to Save Money on Weight Loss Programs

While many weight loss programs may offer discount codes for first-time users, here are a few simple methods for saving money while changing your diet to reflect healthier choices:

1. When adding more vegetables and fruits to your diet, consider canned and frozen produce, which is often just as nutritious as fresh.

2. Consider buying certain items, such as grains and beans, in bulk, which is usually more cost-effective than buying smaller amounts at different times.

3. Farmers' markets and produce stands may offer in-season produce at a lower cost than grocery stores.

4. Meal planning can help you get organized and buy only what you need while shopping.

How to Find a Dietitian Near Me

Dietitian services are covered by provincial health insurance

• Your family doctor or specialist may be able to refer you to an outpatient clinic with access to a dietitian. 

• If you belong to a Family Health Team or Primary Care Network, ask to speak to the dietitian who is part of the healthcare team.

• Public Health Units and Community Health Centres may offer counseling, free programs, and workshops with access to a dietitian. Check your local health unit.

• If you receive home care services, you can call your case manager to see if they can have a home care dietitian come to the house. You usually do not need a referral from your doctor.

• If you have diabetes or are at risk for diabetes, you can ask your doctor or refer to a publicly funded Diabetes Education Program.

• If you live in a long-term care home, you can speak to the dietitian who works at your home.

Paid dietitian services

• You can also see a dietitian and pay a fee for an appointment. You can search by postal code, city, and/or health condition. Most employee benefit plans cover dietitian services. Check your plan today. If your benefits don't cover dietitian services, share this resource with your employer.

• Some grocery stores and pharmacies offer appointments with a dietitian along with some programming like cooking demonstrations and workshops. Check with your local store.

• Dietitians also offer group programs, cooking workshops, workplace wellness presentations, and more.

Sources:

Sofia Health

NIDDK

Forbes

Healthline

Health US News

Mayo Clinic

Delight Medical

Premium Health

Wikipedia

Unlock Food

Help Guide

Baptist Health