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When it comes to weight-loss programs, remember the adage "buyer beware." Many programs promise miracles but do little more than take your money. There is no such thing as effortless weight loss.

The Institute of Medicine offers the following tips for evaluating a weight-loss program:

• Match the program with the consumer. Programs should give information on who should enroll. See a doctor before undertaking a "do-it-yourself" or non-clinical program. Discuss the specific program or product with your doctor.

• Find out if the program is safe and sound. Medically supervised (clinical) programs should monitor the physical and psychological health of patients, while non-clinical and do-it-yourself programs should encourage a visit to their health care providers. If you choose a non-clinical program, you have more responsibility for monitoring your own health. Information about the qualifications and training of the program designers and staff should be available.

• Look for hard evidence that the program works and is worth the effort and cost. All programs should be judged on their success in achieving long-term weight loss - at least a 5 percent reduction in body weight for one year or longer. Make sure that not only does evidence of success exist, but that the source making the claim that the program works is not someone who is making money from the program. Independent evaluations from people who do not make money from the program are the most reliable.

The program should also offer information and guidance on health improvement and dieting risks. Clinical programs should offer medical assistance and monitoring. Keep your expectations realistic, and devote the time and effort required for getting fit and healthy.

Any good program should not promise extreme results. A weight loss of about two pounds a week is generally safe. Bear in mind that effective weight loss means reducing calories and exercising regularly. A good program will also stress the benefits of making permanent lifestyle changes so you can keep the weight off.

Sources: Committee to Develop Criteria for Evaluating the Outcomes of Approaches to Prevent and Treat Obesity. Food and Nutrition Board. National Academy of Sciences Institute of Medicine. Weighing the Options. Washington, D.C.: National Academy Press; 1995. 94-134.

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