We are bombarded daily with ads for weight loss supplements on TV, the Web and magazines.
Do any of them actually work? Is there a “magic pill” for that last 5-10 lbs.? For losing 40lbs., 50lbs. or more?
So far, the answer is no.
There is no conclusive evidence at this time that popular weight loss supplements make a significant difference long-term. Some of the more common weight loss supplements advertised include: Hydroxycitric acid (Garcinia cambogia), Bitter orange, (citrus aurantium), Pyruvate, CLA, and L-Carnitine.
This is not to say that some don’t have any results with these products. Everyone is different and nutritional supplements affect each person differently.
If you are healthy, exercise and eat the right nutrients, you can lose body fat – the ‘weight’ that matters. Safe fat loss = 1-2 lbs. per week. If you are looking to “trick mother nature” and exceed 1-2 lbs. of fat loss per week, there is a price to pay.
The most common attempt to “trick mother nature” is to starve on a low-calorie diet and take appetite suppressants. The result: lost muscle and a lower metabolic rate. Therefore, people gain back their original weight, accompanied by a few “extra” pounds. In the long-run, they weigh more with an increase in body fat.
Many “weight loss” supplements contain high doses of caffeine or other stimulants such as bitter orange and other substitute ephedrine products. These suppress the appetite and tax the adrenal glands. A reasonable amount of caffeine is safe (250-300mg per day), but many weight loss aids contain far more.
Long-term, suppressing the appetite is contrary to the best way to lose weight and keep it off: eating 5-6 small meals per day as a lifestyle. If you use a supplement which acts to suppress the appetite, you skip meals or eat too low-calorie. In the long-run, skipping meals and starving is disastrous for retaining your muscle mass. When you stop taking the stimulant, you have to deal with your usual appetite. This is one reason people gain the weight back when they stop taking stimulants. Also, popular weight loss supplements often a contain combination of stimulants that raise blood pressure and can cause other cardiovascular problems.
It’s beneficial to drink green tea for its antioxidant properties, which help the body fight free-radicals and prevent some cancers. Green tea is even being studied as a cancer treatment. In terms of weight-loss, however, studies are on-going. It takes a lot of green tea to impact metabolism. It is unrealistic to expect green tea to cause measurable weight loss without exercise and calorie control.
If you are already exercising and consuming a balanced, calorie-controlled diet, there are supplements that may help improve overall metabolism. Before adding any of the supplements listed below, consult a nutrition professional (eatright.org) for doses that apply to your individual needs.
Many people — especially dieters — may be deficient in B vitamins. Adding a B-complex often improves mood and over-all energy. B vitamins are coenzymes needed for the body to release the energy in carbohydrates, fats and proteins in the body. Thus, B vitamins indirectly aid in weight loss. Consider taking a B-complex within 1 hour of working out with a pre-workout snack.
Other supplements that may increase the efficiency of the metabolism include: probiotics (improved immunity and digestion), omega 3 fish oils (reduce inflammation), D3 (a hormone as well as a vitamin), and the mineral chromium picolinate (energy metabolism). Chromium does not increase muscle mass or burn fat as it is often claimed; however, if you are deficient in chromium, your body’s insulin isn’t as efficient at getting glucose into the cell.
Remember, if you are not deficient in the substances above, you won’t see any difference in your body’s ability to burn body fat. However, if you are – and your nutrition and exercise are dialed in – you may notice it’s easier to lose weight and inches (body fat) within 2-3 weeks.
To lose weight that stays off, eat the right amount of calories in conjunction with the appropriate amount of strength training and cardio. Staying within your calories, eat enough protein to minimize muscle loss and eating your calories distributed throughout 5-6 small meals a day.
If there ever was a “magic formula” — that’s it!
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