Online Programs

Internet-based weight loss programs are convenient but require self-motivation and discipline. These are similar to a "do-it-yourself" weight loss programs, except many have physicians and dieticians to give you a structured diet and exercise plan based on your body type and needs. There are also forums, weekly newsletters, and tips for more effective weight loss.

• Pros
• Can be very convenient if you check your email at least once a week.
• You can be in any city in the world and still be able to track your progress.
• There are no support groups to attend in person -- even if you are shy or embarrassed, you can still ask questions and get the feedback you need.
• Inexpensive.
• Cons
• It's easy to ignore a computer telling you to do something. Plus, there is nobody to check up on you to see if you are being committed.
• Food prep is up to you, as is getting in the exercise you need. So if you slack, you only have yourself to blame.
• Examples
• Ediets.com -- costs $5 a week, which allows you a personalized plan for diet and exercise (very versatile and flexible), forums, weekly newsletters, and support from trained professionals. Additional programs offered require separate fees. Always inquire in depth about them before getting signed up.
• Fitday.com -- free diet and fitness journal

Traditional Programs

Traditional weight loss programs include face-to-face meetings with an advisor and/or support groups, plus weekly weigh-ins. All the guidance is there for the taking. You get personalized and group support, and the program can be modified once you have gotten started to fit your needs and lifestyle.

• Pros
• It's harder to blow a person off who you know you have to meet with, and if you aren't sticking to your plan, that person will know and tell you.
• A regimen of set dates and times for meetings it makes it necessary to attend to get the desired results. This is helpful for people who tend to procrastinate, forget, or who give up easily.
• Even if you lack motivation, another person is there to help get you going.
• Group settings often make you feel like you are part of a community.
• Cons
• Not everyone has a weight loss center in their neighborhood.
• Some people are embarrassed by group sessions.
• Examples
• Weight Watchers -- esteemed to work well for many, but it costs $20 to sign up and $10 a week.
• TOPS (Take Off Pounds Sensibly) -- geared towards the budget conscious consumer costing only $20 to join and $5 a week afterwards.
• Jenny Craig -- also has a food for the beginning stages.

Food-Based Programs

These are programs that supply you with a certain amount of pre-packaged food, otherwise proprietary meals. They offer some discipline, but often limited support.

• Pros
• These are good if you don't like to cook.
• For very busy people eating becomes quick and easy with minimal thought.
• A great way for learning about proper food proportions and to ween yourself off overeating and consuming too many calories.
• The meals supply you with adequate minerals and nutrients that are essential to losing weight.
• Cons
• Once you stop, it's up to you to keep eating well.
• There is not always human support. There is no other reglementation, except for what the guides tell you.
• Eating out, socializing, or eating with family can be a problem.
• Examples
• NutriSystem -- costs $310 a month for food. Free online registration included as part of the program.
• Slim Fast -- food can be found in most major grocery stores.
• Medifast -- site claim it can help you lose 20 in one month.
• Healthy Choice -- found in most major grocery stores' freezer sections.
• Lean Cuisine -- also in most supermarket freezer sections.

Book Based Programs

These programs are essentially "do-it-yourself" programs that get from a book. If you are an organized, motivated, and determined person this may be the perfect option for you.

• Pros
• Nobody to deal with but yourself and your book.
• Inexpensive.
• Cons
• No support.
• You have to cook, exercise, and regiment everything yourself.
• Examples
• Atkins 
• Ornish 
• South Beach  Phase One & Phase Two
• The Zone 
• Volumetrics 

Exercise-Based Programs

Like traditional programs, these require meeting face-to-face with another human being. They are essentially based on teaching you to exercise properly and giving you a structured workout program as well as a place to workout. Weigh-ins and measurements help track your progress. Support on diet and exercise issues is given by an advisor, and you take care of the meals.

• Pros
• Cooking is up to you, so it's very versatile and you can adapt your meals to friends and family.
• Having a friendly drill sergeant to help you get moving and monitor your form and progress is a great motivator.
• Flexible but regulated hours make sticking to a program easier for some.
• Cons
• You are required to go to the fitness center.
• Not the best if you travel often.
• Examples
• Curves -- Costs about $150 to join, plus $30 a month after. However, it is like joining a gym with female only support for both diet and exercise.