Americans are an impatient bunch. We prefer a quick fix over a slow solution to our problems. And when it comes to weight loss, it's no different. Rather than endure lifestyle changes that involve sacrifice and waiting for results, many of us would rather pop a weight-loss supplement pill or endure painful injections if it means quicker, faster, better.
And there's certainly no shortage of weight loss supplements — many of which are aggressively marketed — including CLA (Conjugated Linoleic Acid,) L-carnitine, guarana seed powder, bena extract, konjac extract, polyglucosamine, cabbage powder, pyruvate, xanthigen, chitosan, EGCG, whey protein and hCG.
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This array of weight-loss aids is profitable; according to the market research and consulting firm Marketdata Enterprises, the herbal weight-loss supplement market was estimated at $20 billion last year.
DO WEIGHT-LOSS SUPPLEMENTS WORK?
Weight-loss supplements may boast miraculous fat-burning and trimming properties, but there's little proof to back up most of these claims.
"There are no dietary supplements that have been shown to be effective, as well as safe long term, for weight loss," says Robert Kushner, M.D., professor of Medicine and clinical director of the Northwestern Comprehensive Center on Obesity, Northwestern University Feinberg School of Medicine in Chicago.
It's important to keep in mind that supplements are not approved for effectiveness or safety by the U.S. Food and Drug Administration (FDA) under the Dietary Supplement Health and Education Act of 1994 (DSHEA.)
Kushner adds, "Dietary supplements are not held to the same standard as drugs, so it's very difficult to evaluate their effectiveness, as well as their safety. I suspect many of these supplements are safe, but safety is really determined by long-term use and careful observation. And none of these dietary supplements have been held to that standard that we see for drugs."
Beyond weight loss pills. In the case of weight-loss supplements, the only thing that is slim is the evidence that they contribute to safe and effective weight loss. However, many people believe that they have tried everything to lose weight, so weight loss supplements may appear to be their last, great hope. Yet, Kushner reports that there are other options.
"If someone says they've tried everything — and I hear this all the time — a lot of times what they mean is that they've tried everything on their own. It's very important that people who are obese — a long-term, chronic condition for many people — need support, guidance and further evaluation," says Kushner. He suggests that your healthcare provider can provide professional guidance, such as evaluating your medical conditions or medications that might promote weight gain.
So, get back to the basics as we've always known them:
1. Eat fewer calories and burn more calories by moving your body more throughout the day. Scientific evidence backs the strategy of filling up on high-volume, low-calorie foods such as vegetable soup, salads, and raw or cooked veggies.
2. Incorporate more energy-using physical movements, such as shunning drive-through eateries, taking the stairs, and standing or walking while on the phone, as well as an activity program that incorporates regular exercise, such as walking, along with strength training every week.
3. Finally, aim for seven to eight hours of sleep every night. Sleep deprivation has been linked to weight gain due to hormonal influences on satiety. Remember, there are no easy short-cuts for weight loss.
GUIDE TO 5 TOP WEIGHT LOSS SUPPLEMENTS
While there are dozens of supplements marketed for weight loss, Environmental Nutrition reviewed five of the most popular on the market for their weight-loss potential.
Supplement: SENSA
Origins: This granular product, which is sprinkled on foods, contains maltodextrin, tricalcium phosphate, silica, natural and artificial flavors.
Weight-loss claims: According to the maker of SENSA, as you eat, smell and taste, receptors send messages to your brain, which releases hormones that tell your body it's time to stop eating. They call this phenomenon "sensory-specific satiety." SENSA is supposed to enhance smell and trigger our sense of feeling full so that you eat less.
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