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WEIGHT LOSS PLANS AND WORKOUT TRENDS

 

LOSING WEIGHT

Cleanse/Detox Diets: 

  • What it is: Restricting foods eaten (sometimes only liquids) in the hopes of “cleansing” the body, removing toxins and poisons. 
  • How it works: Depends on the diet, some like the master cleanse which limits you to a maple syrup/lemonade combination, others limit you to raw, uncooked food only, and some are “juice diets” that have you consume nothing by fresh fruit and veggie juice for a week. 
  • Pros and Cons: Detox diets are very controversial as there is not enough evidence to back up the claims they make. If you do lose weight, it may not be in the most healthy way possible. Some of these diets have very severe restrictions. 
  • Everydiet.org 

 

Paleolithic “Paleo” Diet: 

  • What it is: Known as the “caveman” or “cavewoman” diet, it is based on the diet of what our primal ancestors lived on before processed and fast food. 
  • How it works: The hunter-gatherer mentality applies: “if you couldn’t hunt it or gather it back in the Paleolithic days, you probably shouldn’t eat it.” This means you can eat vegetable, fruit, nuts, and meat, but you must cut out dairy and processed food (anything that comes in a box, really). 
  • Pros and Cons: Although it is very restrictive, it’s unprocessed, reduces bloating (by increasing fiber and water intakes and avoiding salt), is high in fruits, veggies, and healthy fats (like fish and nuts), and it’s filling (so no in-between snacking or starving going on).  
  • Shape.com

 

Special K Challenge: 

  • What it is: You can lose up to 6 pounds in 2 weeks by adding or substituting Special K products (cereals, shakes, and bars) to meals and for snacks. 
  • How it works: Visit the Special K website to customize a plan that is right for you (choose your lifestyle and timeline, they do the rest). Print out the shopping list, and follow the plan! You can also keep track of your progress online, in a journal, or through their app.     
  • Pros and Cons: While you will drop some weight (probably through eating fewer calories and portion-control), there is no plan for keeping it off. The food can get expensive (because it is their brand), and you may get tired of eating cereal (although they do have several flavor options). 
  • SpecialK.com

 

Healthy Choice:

  • What it is: Pre-packaged meals that you can heat up in your microwave at home or the office.
  • How it works: These portion-controlled meals “cut down on calories, saturated fat and sodium” while providing good sources of “fiber, whole grains and protein.”  Fiber makes that full feeling last longer, while whole grains can improve your overall health. Protein “helps your body build and repair muscle tissue, boost[s] your immune system, and produces energy and hormones.” 
  • Pros and Cons: While it is convenient and a more healthy option than McDonalds, it’s still processed food. 
  • Livestrong.com 

 

Weight Watchers: 

  • What it is: Marketed as “[not] a diet, [but a] healthy way to live,” this program has almost 50 years of proven success. It is designed to help you live a healthy life by making “smart choices and eat[ing] real food.”  
  • How it works: You create a plan with a target amount of daily points based on your height, weight, age, and gender. You can use the points however you like, but you must keep track of the points you eat and not go over your allotted amount. Basically, it gets you thinking about what you eat, so you’re “eating smarter.”
  • Pros and Cons: There are no “forbidden foods”; the program has proven success stories and a long history of success; it provides lots of support in the form of meetings, online systems and apps; by teaching you how to make healthy choices, Weight Watchers makes weight loss sustainable. It costs money (although you can “join for free” to try it out) and requires commitment for you to make changes and stick to them. You also have to track your changes, exercise, and what you’ve eaten in a given day (in the form of points). It’s not easy and requires time and management, but it works. This is not a “quick fix.”  
  • Weightwatchers.com 

 

 

WORKING OUT

 

CrossFit:

  • What it is: A principal strength and conditioning program used worldwide, largely for “police academies and tactical operations teams, military special operations units, champion martial artists and hundreds of other elite and professional athletes worldwide.” 
  • How it works: You can either work out on your own or at a licensed CrossFit affiliate. CrossFit posts daily workouts online for you to follow if you are not part of a class.   
  • Pros and Cons:  While CrossFit gives off the elite vibe, their routines are the same for “elderly individuals with heart disease and cage fighters one month out from televised bouts.”  The need of these groups differ “by degree, not kind.” This workout, however, is no joke. 
  • crossfit.com

 

Insanity:

  • What it is: A series of 10 workout DVDS that uses your own body weight as resistance (requires nothing but the videos and you) and last 30-60 minutes per day, 6 days a week for 60 days. 
  • How it works: Cardiovascular-based “max interval training,” this workout has you workout as hard as you can for 3-minute intervals, separated by short 30-second periods of rest. 
  • Pros and Cons: Easily done at home with no extra equipment required, this is a great program for people who want to lose body fat/weight fast and increase their cardiovascular fitness (not for people who want to increase muscle); however, it is an intense workout designed for people who are already in good shape and takes commitment. Insanity is probably not the best choice for beginners.  
  • WebMD.com

 

P90X: 

  • What it is: A series of home workouts designed to get you trim and toned in three months, working out for one hour each day. 
  • How it works: The program “alternates between 12 intense workouts that combine to create muscle confusion… a form of cross training that switches up movements to avoid plateaus.”  
  • Pros and Cons: This workout definitely provides results for your full-body and changes the routines up enough to not become boring; however, the videos spend little time explaining proper technique, so participants may injure themselves if they do not maintain careful form. Also, avoid plugs for the P90X nutritional supplements, as they are not regulated by the FDA. 
  • Shape.com 

 

Zumba: 

  • What it is: Spanish slang for “buzz like a bee” or “move fast,” this workout calls for you to “ditch the workout [and] join the party.”
  • How it works: Zumba uses four or five repeated steps and Latin music to get participants moving to the beat and having a good time. Such a good time, that many students say they forget they are exercising. Don’t let the fun turn you away, it gets your heart beat up and makes you sweat, while trimming your body and tightening your abs because it is a full body workout. Additionally, learning the steps makes your mind sharper.
  • Pros and Cons: It’s very inclusive and simple: the steps can be modified so that it is low-impact, and you can do it with a group in class or in your home with the DVDs, all you need is a good pair of shoes. You also need to remember to be uninhibited to get the most benefit out of the workout.
  • WebMD.com

 

 

IN THE CLASSROOM

 

  1. Which plans appeal to you the most and which appeal to you the least? Have you ever participated in any of these plans or similar ones? Why or why not? Is there a plan at your school like any of these programs?
  2. These are just a sampling of the variety of diets and workouts in the world. Do you agree with dieting? Why or why not? Hold a classroom debate arguing the pros and cons of various diets and/or workout plans.
  3. Dieting and working out have a tendency to be trends. How do you think we can promote eating healthy and being active? Design a campaign slogan and plan of action, then present them to the class. 

 

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