Weight Loss Supplement: What Really Works

Dieting can be a slow process.  At times it can be so slow that it almost seems as if there is no progress made at all.  So it is no surprise that diet supplements are used by many American adults to help give their weight loss a boost.  There’s an entire weight loss sub-industry devoted to supplements which stops fat absorption, increase metabolism, and decrease appetite. 

While it is true that most weight loss experts will not recommend most of the products that are sold as weight loss supplement, there are some which do seem to work.  There are six products which can be bought at drug stores or health food stores and which have scientific evidence behind them that they help with weight loss:

•           Calcium – several studies have shown weight loss benefits from eating three servings of low-fat dairy foods daily.  The studies found more weight loss when the calcium was received from food than when it was gotten from pill supplements. 

•           Conjugated Linoleic Acid (CLA) – this is a fatty acid which occurs naturally in red meat and dairy products.  As a diet supplement it seems to work, but it also may have side effects which can be a concern.  CLA may raise cholesterol levels and adversely impact liver tests.  Before an individual takes a CLA supplement, they should discuss it with their doctor.

•           Fiber – when trying to lose weight, a supplement that makes the individual feel full can help with weight loss.  Fiber is definitely good at this and makes it much easier to not eat as much.  One thing to be careful of, though is not to eat too much fiver because it can cause constipation.

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•           Green Tea Extract – not only is green tea loaded with antioxidants, it also helps with weight loss.  Green tea extract contains caffeine, theanine and catechins and these have shown to help with weight loss.  Decaffeinated green tea does not seem as effective as regular green tea.

•           Meal Replacements – these are the weight loss supplements with the best science behind them.  These supplements include replacement shakes and bars.  They must be used as directed and a fairly strict diet must still be followed.

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•           Over-the-Counter Orlistat – this is technically a medicine, but since it doesn’t need a prescription, it is considered a supplement.  It is sold under the brand name Alli and is proven to work.  This supplement blocks 25% of all fat calories which are eaten from being absorbed.  Those who take Orlistat and who also follow a sensible eating and exercise plan will lose weight.  Orlistat does have some inconvenient side effects including gas and anal leakage.

When using weight loss supplements, be aware that most of the weight lost supplements sold today are not regulated by the FDA nor are they really very effective.  If a weight control supplement product bears the seal of the United States Pharmacopeia (USP) this means the product has been tested and approved for quality control. 

Before using any weight control supplement, it is important to discuss the decision with a doctor.  Also try to avoid any products that have excessive levels of caffeine because they can cause side effects such as increased blood pressure or heart rate.

Posted in: Weight Loss