The American College of Sports Medicine (ACSM) recommends a maximum weight loss of 2 pounds per week (for safe, unsupervised weight control). This can be achieved through both diet and exercise. Programs involving more profound weight loss should be conducted only under the supervision of qualified professionals.

Statistics show that 95% of dieters gain back the weight within five years. In other words "Diet's don't work!" The goal of a two pound per week maximum weight loss is to encourage gradual weight loss and to establish long term positive eating and exercise habits. Many commercial diets that promise quick weight loss are thought to decrease the amount of lean body mass. This scenario is classified as the yo-yo syndrome.

 Yo-Yo Syndrome

            It's always important for the fitness professional to stay informed, new concepts. The following is a graphic example of what is thought to happen to the yo-yo dieter. Not addressed in this chart is the psychological and emotional impact to greatly fluctuating body weight.

                      Yo-Yo Syndrome #1
Woman 5'4"                                           Lean Body 
Weight        Lb. of Fat     % Fat   ACSM Rating     Mass (LBM)
140 Lb.       32 Lb. fat     23 %    Plump             108 Lb.
10 Lb. fat
10 Lb. LBM
= 120 Lb.     22 Lb.fat      18%     Healthy            98 Lb.
_________________________________________________________________
+ 20 Lb. fat
=140 Lb.      42 Lb. fat     30%     Obese              98 Lb.


                      Yo-Yo Syndrome #2
140 Lb.
10 Lb. fat
10 Lb. LBM
_________________________________________________________________
= 120 Lb.     32 Lb. fat     26%     Fat                88 Lb.
20 Lb. fat    52 Lb. fat     37%     Obese              88 Lb.

 Weight Loss Strategies

   1. Diet And Exercise Combined
By combing the two muscles increase their energy (heat) production enabling them to burn fat. In other words, exercise builds muscle, and more muscle burns more fat! Muscle is the most metabolically active tissue in the body. Since energy output must exceed input in order to reduce fat, a high carbohydrate/low fat diet will most effectively provide essential nutrients while keeping calorie intake at a prudent level.

   2. Diet Alone
While dieting without exercise will bring about weight loss, a significant amount of lean body mass is generally lost. In turn, the body senses deprivation and lowers its metabolism to conserve energy. This significantly impairs its fat burning capacity and the weight is regained once the diet ends. Statistics show that weight loss through diet alone will result in a 50% fat loss and a 50% loss of (LBM) Lean Body Mass.

   3. Exercise Alone
Unless there is a calorie deficit, fat cannot be reduced; however, lean body mass can well increase, representing a gain in weight.