You’ve made the New Year’s resolution — again. You know the one. You’re finally going to lose that excess weight. But what’s the best program to follow?

Before beginning, Lola O’Rourke, a registered dietician living on Bainbridge Island, recommends you make sure you’re ready to make changes in your life. This is a serious, lifelong commitment.

O’Rourke, who is a nutrition consultant nationally, and a spokesperson for the American Dietetic Association, says, “It still comes down to taking in fewer calories than you use.” She also reminds people that human physiology has not changed, so looking for the latest and greatest is likely more gimmick than science. Everyone needs certain nutrition daily, and depriving the body is not wise.

The website www.iVillage.com/diet has links that rate 35 different weigh-loss programs, from Atkins to the Zone, with descriptions of each diet, comments by a dietician, and testimonials.

Testimonials exist for every weight-loss plan, since all of them will lead to success for some, as all will fail others.

Several plans prescribe the same item (Slim Fast shakes or Special K cereal or Subway sandwiches, for instance) for two meals per day, every day, with one healthful meal daily. O’Rourke says some programs may work simply because you get tired of the limited fare and eat less.

If eating is a stress reliever for you, it is possible that hypnosis could be helpful, she adds. She would never recommend diet pills due to potential undesirable side effects and the failure of any long-term personal change, which is essential in keeping weight off and staying healthy.

Atkins has zoomed in popularity in the last year. O’Rourke is critical of it. “High protein diets are not healthful in the long run,” she says. “The abnormal metabolic state helps you lose weight, but it is not healthful,” she repeats. Atkins is also high in fats.

She is suspicious of any diet that asks you to eliminate an entire food group. Also, if there is a promise to lose 10 pounds in the first week, she calls that a “red flag.” A more reasonable goal in sustainable weight loss is 1-2 pounds per week.
The Zone is a diet that is “pretty low in carbohydrates,” says O’Rourke. She says the recommendation is higher for optimum health.

O’Rourke’s best advice is to reduce calories, eat a low-fat (not no-fat) diet and continue to eat foods you like, only in moderation. Recognize it won’t happen overnight, she says. You’ll need some frequent self-monitoring, tracking your food by category and calories. This is made easier by points systems or color-coding in some diet plans.

O’Rourke adds to her formula the necessity of regular high-level physical activity.

Support groups, such as Weight Watchers supplies, can be helpful for some. Without going to a group meeting, participants can “meet” over the Internet, in this and other programs for the encouragement and motivation needed.

O’Rourke indicates an appointment with a dietician, considering your personal lifestyle, likes and dislikes, can help reduce the likelihood of failure.