If you continually struggle with trying to lose excess body weight, or are technically considered to be obese, becoming a member of a healthy weight loss program may be the most safe and effective way of losing weight, according to a newly published study. In the study, obese subjects who reported losing 10% or more of their excess body weight over the course of the previous year were more likely to have done so through a weight loss program than those who lost a lesser amount of weight.

Also reported within the same study, subjects who accomplished losing 5% or more of their total body weight were more likely to have done so through other means, such as using prescription weight loss supplements, exercising more often or consuming less fat and calories. Of course, any of these elements could be incorporated into a healthy weight loss program as well.

Different Weight Loss Strategies Offer Different Results

The study was conducted by Dr. Jacinda Nicklas and a team of researchers at Harvard Medical School. During the study, the researchers collected and analyzed data for 4,000 obese patients. All of the data was collected between the years of 2001 and 2006 through the National Health and Nutrition Examination Survey (NHANES), an extensive Centers for Disease Control and Prevention (CDC) study.

According to the survey, 63% of the subjects had actively attempted to lose body weight during the previous year. These participants were asked to choose the weight loss strategies they used from a list, with options such as:

• Enrolling in a weight loss program

• Eating less fat

• Eating diet foods

• Consuming prescription weight loss pills

• Consuming over-the-counter weight loss pills

• Exercising more

• Adhering to popular or “fad” diets

Approximately 500 of the subjects said they’d lost at least 10% of their body weight over the last year, while 1,000 of the subjects reported losing at least 5%.

What Works and What Doesn’t?

Although only approximately 10% of the participants reported joining a weight loss program, this appeared to be the most common trait among those who were able to successfully lose 10% or more of their total body weight over the last year, according to the researchers.

Meanwhile, strategies such as fad diets, liquid diets and over-the-counter weight loss pills appeared to have no correlation with actual weight loss in the study. Roughly 10% of the participants consumed non-prescription weight loss supplements. In fact, those who actually lost the most weight in the study were less likely to report eating diet foods (i.e. packaged foods labeled as “weight loss” or “diet”) than those who lost no weight or a smaller amount of weight.

Individuals who reported using prescription weight-loss pills were somewhat more successful (5% body weight lost) than those who used over-the-counter versions, though only around 3.5% of the subjects opted for this strategy. Other strategies linked with losing 5% body weight (but not necessarily 10%) included exercising more and eating less fat.

All weight loss supplements come with potentially negative side effects regardless of whether they require a prescription. Fitness seekers should research the specific supplements they’re considering and talk to a doctor before beginning any weight loss supplement regimen.

Obesity in America

According to the researchers, approximately 33% of Americans are obese, defined by the CDC as having a body mass index (BMI) of at least 30. Unfortunately, only 50% to 70% of obese individuals are actively attempting to lose weight, as per the study.

Dr. Nicklas believes that the relative success of weight loss programs for obese individuals may be due to their structure. Weight loss programs typically ask members to set specific goals, adhere to guidelines regarding caloric intake and daily exercise, and measure progress along the way, all widely regarded as important aspects of weight loss and overall physical fitness.

Dr. Nicklas also said that some dieters may fail to lose weight because they overeat diet foods, believing that they can be consumed in unlimited quantities simply because of their labeling. In reality, one of the most important aspects of weight loss is consuming fewer calories than you burn each day, regardless of how the food is labeled.

However, Dr. Nicklas cautioned that the study only found a link of association, not necessarily one of causation. More research will be needed in order to confirm the findings. However, the Harvard study adds to a growing body of evidence suggesting that a weight loss program is indeed the best strategy for losing weight.

Healthy Weight Loss Programs: The Bottom Line

A recent Harvard Medical School study indicates that joining a weight loss program is the most effective approach to losing weight.

Other strategies, such as taking prescription weight loss pills, eating less fat and exercising more often, were also effective but to a lesser extent, while taking over-the-counter weight loss supplements, eating “diet foods” and adhering to “fad” diets were found to be totally ineffective in terms of weight loss.

The full text of the study will be available in the American Journal of Preventative Medicine.