"Not every weight loss 'professional' is qualified

to give you the help you need. Do not be drawn

to any weigh loss programs or products that offer

claims for quick fix."

To many teenagers, how they look means the world to them. As their bodies develop and take on adult curves; it is normal to focus n their body image. Quite often, teens have unrealistic notions about the best weight for their height. Researchers have shown that 50% of girls between age 9 to 15 years old, perceived themselves as overweight and about 23% of boys in the same group felt the same. In reality, about 12% of 12 to 17 years old teenagers are overweight.

Pressure to be thin is closely linked to pressure to 'be in' and be accepted by peers. Most of the time, those thin individuals are viewed as successful, popular and attractive. This message is further reinforced by the images of pop teens in magazine, advertisement, movies and television shows.

Teenager girls will tend to diet and try fad diets, which could be ineffective and dangerous. These diets are especially risky during this period when teenagers need a varied and balanced diet for growth. As for those who are truly overweight, a sensible long term approach to weight management is required. This will include both physical activity and a good eating plan that promotes good health.

The lure to quick and easy weight loss is hard to resist especially for those unwilling to make a commitment to lifelong behavior changes. Although the diets are ineffective, weight loss hopefuls will be willing to give the next craze a try.

What are the results of quick weight loss program?

• Wasted money, weight gained with a feeling of failure and perhaps danger to health.

• Those who try a fad diets one after another will experience weight yo-yo and frustration with weight cycle

Here are some 'slimming diets' and how effective they are in weight control.

• Magical Food Diet

The 'grapefruit diet', 'the eat all you can fruit diet', 'the rice diet', 'the cabbage diet' are some of the examples of 'magical food diet'. There is a weight loss diet for almost every taste you can imagine. Single food or single food group does not work for several reasons.

The common reasons are that they lack the variety and they do not provide adequate amount of all the nutrients needed for good health. Sometimes, the dieters will overeat the food featured or they will lose interest on the diet as no new and practical eating habits are acquired from the process.

• High Protein Diet

Most teenagers want to build muscles and not gain weight but to look good. Some may have misguided notion to eat more protein to build the muscles mass by taking on a high protein diet.

A high protein diet does not build muscles and burn fat as some people may think. Only regular physical activity and training build muscle strength. Most individuals will focus on protein rich food such as meat, poultry, fish, eggs and dairy products but forget about fruits, vegetables and grain products.

Furthermore this diet tends to lack in vitamins, fiber, minerals and energy which are required for a teenager.

• High Fiber and Low Calorie Diet

Twenty five to thirty grams of fiber are recommended for good health. But taking too much, perhaps by using fiber supplements may not be good thing.

High fiber food such as whole grains, vegetables, legumes and fruits are good to include in weight loss diets as they are quite filling. But very high fiber may not provide adequate protein. Moreover, excessively high fiber can cause constipation and dehydration if extra fluid is not consumed.

Bulk fiber is not advisable even though they may be high in fiber. They reduce the feeling of hunger by absorbing liquid and then expand in the stomach. These products may be harmful when they obstruct the digestive tract. They may inhibit the absorption of some minerals like calcium, iron and may cause the guts to rely on fiber supplement for bowel regulation.

There are no evidences that prove fiber supplements help lose and keep weight off by tricking you appetite. The best deal to weight control is to choose low fat, high fiber diets with plenty of fruits, vegetables and whole grains than relying on fiber pills and tablets.

• Very Low Calorie Liquid Diet

Very low calorie liquid diet formulas should only be used for a short term under the monitoring and supervision of a doctor. These liquid diets can be used as a transition by providing just 300-800 calories a day. As nutritional formulas have added vitamins, minerals and high quality protein, the use of such formulas can be more sound.

Most of the time, short-term use can be valuable  but need  to tailor to you physical activities and body needs. For long term use, they may result in fatigue, constipation, nausea, diarrhea and even hair loss for some individuals.

Fasting is similar to very low calorie diet as they deprives the body energy and nutrients needed for normal body function. Any weight loss is mainly water and muscle loss. Fasting can cause fatigue, dizziness and lack of energy to be active. This will further affect the metabolic rate and the capability of the individuals to utilize their energy.

In short, it encourages the cycle of 'yo-yo' dieting or fluctuation in weight lost and weight gain. It is also misconception that fasting is to clean out the system.

Although there is removal of toxic waste during extreme fasting but body chemicals like ketones also build up in body. This is because without carbohydrate for energy, protein and fat are broken down to produce energy and waste products such as ketones.

Build up of ketones can cause a burden on the kidneys and can be harmful to health.

• Gimmicks, Gadgets and Other Miracles

There are advertisements on many 'great wonders' of the weight loss world like appetite suppression, diet patches, electric muscle stimulation, spirulina diet, starch and fat blocks, cream that melts fat away and many more. Most proved to be less effective but may be harmful.

Sweating in the sauna or wearing rubber belt or nylon clothes may cause you to sweat during exercise and provide some weight loss. The weight drop is actually from water loss and not body fat. Once the individual replenishes the water loss, the weight will return to the usual.

If you have a weight problem of any kind or questions about controlling your own weight, check with your doctor or a registered dietitian. Not every weight loss professional is qualified to give you the help you need. Do not be drawn to any weight loss programs or products that offer claims for quick fix.

Article by Ms Supanee Sararaks, Dietitian