Weight Loss Supplements

Weight Loss Supplements – 6 That Have Been Proven Safe and Effective

Weight loss supplements can make it easier for you to lose weight by doing one of 3 things: decrease appetite, block fat absorption, or increase metabolism. Many experts do not recommend the use of weight loss supplements because they are not regulated by the FDA, and there use has not been proven safe or effective. However, the following weight loss supplements have been shown to be effective and safe when taken as directed:

• Calcium
• Fiber
• Conjugated linoleic acid (CLA)
• Green tea extract
• Meal replacements
• Orlistat

Calcium

Calcium is for more than just bone strength and preventing osteoporosis. Research has shown that it can also aid in helping you to lose fat and preserve muscle. Specifically, studies have shown that 3 servings of low-fat dairy products a day may aid in weight loss. The research is mixed, however, as to whether calcium supplements give the same weight loss benefits as calcium consumed in dairy products such as milk and cheese.

Fiber

Fiber works to help you lose weight by keeping you feeling full. However, most Americans only get about 1/2 the amount of fiber that their body needs. A daily dietary fiber supplement can help you increase your fiber intake and lose weight by feeling full longer. Research has shown that those who take a fiber diet supplement each day are less hungry after meals and loss weight more quickly than those taking a placebo. Fiber, whether consumed in food or by taking a supplement, should be added to your diet slowly with lots of water to avoid constipation. According to the National Academy of Sciences Institute of Medicine, men should aim for 38 grams of fiber a day before age 50 and 30 grams daily after age 50. Women should aim for 25 grams of fiber per day before age 50 and 21 grams after age 50.

Conjugated Linoleic Acid (CLA)

Conjugated Linoleic Acid is a naturally occuring fatty subtance found in dairy and red meat. Even though CLA is itself a type of fat, rsearch has found that it may aid people in losing both body fat and excess pounds. One study showed that obese patients who took 3.2 grams of CLA daily for 6 months lost more body fat and gained less weight over the holidays than those taking a placebo. However, because CLA is similar to trans fat, it can cause higher cholesterol levels and liver problems. Therefore, CLA should not be taken as a weight loss supplement unless under the advice and supervision of a physician.

Green Tea Extract

Green Tea Extract has long been known to have many health benefits including lowering blood pressure and LDL (bad) cholesterol, and providing healthy anti-oxidants. Some studies now suggest that it may also be useful in helping to lose weight. The studies are mixed as to its effectiveness as a weight loss supplement; however, one study showed that daily green tea extract helped obese study participants lower their body max index (BMI) and helped them keep weight off once they lost it. It also helped to reduce the amount of “belly fat”, which has been linked to early death.

Meal Replacements

Meal replacements are considered by many experts to be the weight loss supplements that hold the most promise for long-term weight loss success. Meal replacements, including shakes and bars, are designed to be eaten in place of breakfast and lunch with a normal dinner of about 500 calories and healthy snacks of fresh fruits and vegetables. Meal replacement shakes and bars come in a variety of flavors, are easy to prepare, and can be easily packed for a meal on the go. Orlistat Orlistat does not really fall into the category of weight loss supplements. It is actually a drug (brand name Alli), approved by the FDA for over-the-counter sale. Because many people consider Orlistat to be a weight loss supplement, it is included in this article. According to Caroline Apovian, MD, the director of the Center for Nutrition and Weight Management at Boston Medical Center, Orlistat has proven data behind it as to its effectiveness in helping to lose weight. It works by blocking up to 25% of calories eaten from being absorbed. Orlistat has the potential to cause embarrassing problems such as anal leakage and excessive gas if too much fat is consumed, so it is important to closely follow the manufacturer’s directions as to fat intake.

All of the weight loss supplements discussed above have had some degree of success in research studies and are believed to be safe if taken as directed and on the advice of a physician. However, none of these supplements are a “magic bullet” that will make weight loss totally effortless (despite what some may claim). They all must be used in combination with a sensible diet and exercise plan to be effective. As in any weight loss program, weight loss supplements should only be used after consulting with a healthcare professional.

About the Author

Having once weighed over 300 pounds, Jackie Nichols wrote 6 Weight Loss Supplements that are Safe and Effective to share with others what she learned about weight loss supplements in her efforts to lose weight. Visit Jackie’s website, healthy-weightloss-diet.net, for more tips and ideas on losing weight the healthy way!

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