- Healthy eating plans that reduce calories but do not forbid specific foods or food groups.

- Tips to increase moderate-intensity physical activity.

- Tips on healthy behavior changes that also keep your cultural needs in mind.

- Slow and steady weight loss.

- Depending on your starting weight, experts recommend losing weight at a rate of 1/2 to 2 lbs per week.

- Weight loss may be faster at the start of a program.

- Medical care if you are planning to lose weight by following a special formula diet, such as a very low-calorie diet.

- A plan to keep the weight off after you have lost it.

Gather as much information as you can before deciding to join a weight-loss program. Professionals working for weight-loss programs should be able to answer the questions listed below:

What does the weight-loss program consist of? Does the program offer one-on-one counseling or group classes? Do you have to follow a specific meal plan or keep food records? Do you have to purchase special food, drugs, or supplements? Does the program help you be more physically active, follow a specific physical activity plan, or provide exercise instruction? Does the program teach you to make positive and healthy behavior changes? Is the program sensitive to your lifestyle and cultural needs?

What are the staff qualifications? Who supervises the program? What type of weight management training, experience, education, and certifications do the staff have? Does the product or program carry any risks? Could the program hurt you? Could the recommended drugs or supplements harm your health? Do participants talk with a doctor? Does a doctor run the program? Will the program's doctors work with your personal doctor if you have a medical condition such as high blood pressure or are taking prescribed drugs?

How much does the program cost? What is the total cost of the program? Are there other costs, such as weekly attendance fees, food and supplement purchases, etc.? Are there fees for a follow-up program after you lose weight? Are there other fees for medical tests? What results do participants typically have? How much weight does an average participant lose and how long does he or she keep the weight off? Does the program offer publications or materials that describe what results participants typically have?

If you are interested in finding a weight-loss program near you, ask your health care provider for a referral or contact your local hospital.