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Many of us have struggled to lose weight at one
time or another. In fact, it's a huge issue for lots of people,
especially since this society places so much emphasis on being thin.
According to one search engine, an average of 300,000 people search
the internet for the term "weight loss" every month. The weight loss
industry represents billions of dollars, yet despite all of the
attention obesity is on the rise--as a nation we are fatter than
ever. Weight loss products position themselves as "the answer" and
pray on our insecurities, frustration, and confusion.
Unfortunately,
the
truth is that there is no
magic pill out there. The majority of the products on the market
today have absolutely no effect on weight loss whatsoever. And one
thing I cannot stress enough: natural does not mean safe. The only
products that have been proven truly effective require a
prescription, and those come with a host of side effects, can be
addicting, and don't work for everyone. The bottom line is that the
healthy, safe and effective way to lose weight does not involve a
diet pill. Exactly what you should eat and how much you should
exercise is debated by doctors and researchers--other articles in
this issue cover this--but everyone agrees that to lose weight you
need to do two things: eat less and exercise more.
Before
I
discuss specific weight loss products,
there are two other ways to aid weight loss worth mentioning, and
they don't involve spending any money. One is to drink lots of
purified water--at least 8 glasses per day. The other method is to
breathe. That's right! Breathing exercises can help you lose weight.
(There is an excellent book on this subject entitled Jumpstart
Your Metabolism: How to Lose Weight by Changing the Way You
Breathe by Pam Grout.) These are two things you need to practice
to get in the habit, but they only take a few minutes and they're
free.
There
are
hundreds of weight loss products on
the market. With all of the hype, it's impossible to tell what's
what. I decided to research this in order to compile a list of the
most popular products and their effectiveness, in an effort to cut
through all the hype and false information out there. The surprising
thing I found is that once you look more closely, there are really
only a handful of substances out there--including herbs, amino acids,
enzymes, etc--that make up the ingredients in the vast majority of
over-the-counter (OTC) weight loss products. They are just being sold
under a lot of different names, with a big variety in price and
marketing. So here is the list of products, which I hope you will
find helpful.
Stimulants
- by far the most popular category
Ephedra
(Ma
Huang) -- this
stimulant does work well for some things. Chinese herbalists use it
to treat respiratory infections, and ephedrine (a derivative) is in
most asthma medications and allergy pills because it has powerful
bronchodilation properties. But as a weight loss aid this is not the
way to go, even though this stimulant is probably the most common
ingredient in all weight loss products. It is often combined with
caffeine and aspirin, known as an E/C/A stack. This is
basically like taking speed. (There is only a slight difference
chemically between methamphetamine and ephedrine.) The idea is it
suppresses appetite, thus leading to weight loss. But there are many
side effects, such as irregular or accelerated heart rate, insomnia,
elevated blood pressure, shortness of breath, seizures, etc. It is
extremely misleading to label products with these stimulants "all
natural" because then people think they must be harmless. Too much of
this stuff can be very dangerous, even fatal, especially if you have
high blood pressure or heart problems. (Ephedra is natural in the
same sense that arsenic is also natural.) Even if stimulants like
Ephedra do work for you temporarily, research has shown that you gain
100% of the weight back once you stop taking it.
Other
Herbal
Stimulants - The bottom line is that although
stimulants can aid in minimizing caloric intake, the main effect is
water loss, not real fat loss. Plus they are very addicting, yet
extremely unhealthy to take long-term. Stimulants are not an
effective way to boost metabolism either, no matter what the label
says; exercise is much better at achieving this.
Guarana
-
made from the seeds of a plant
native to Brazil, this is a strong stimulant that has a high amount
of caffeine. Side effects from guarana may include nausea, dizziness,
insomnia, anxiousness, etc.
Yerba
Maté
(also known as
Paraguay tea) - a strong central nervous system stimulant that acts
very much like caffeine. It has not been proven to aid in weight loss
but can cause high blood pressure, insomnia, and other side effects
associated with stimulants.
Kola
Nut
-- the seed kernel of a
large African tree, this is the active ingredient in Coca Cola and
contains caffeine.
Bitter
Orange
(Synephrine) -- the
active ingredient is called synephrine, which is similar to
ephedrine.
Thermogenics
These
products
often contain stimulants such as
ephedrine or caffeine (see description on previous page), but may
also include other ingredients that can decrease fat absorption
and/or increase muscle mass. (Some of these ingredients will be
covered separately later in this article.) The claim is that
thermogenics increase your metabolism, but the only proven and safe
way to do this is through exercise. Instead of looking for a quick
fix in a bottle, we should all try taking a walk or going for a
bicycle ride.
Leptoprin (Anorex) -- This product is made up
primarily of the E/C/A stack of ephedra, caffeine and aspirin, and is
not really different than many other so called thermagenic products
on the market. However, this product sells like crazy, so I wanted to
investigate. It's main claim to fame is that it's very expensive
($153/bottle). In fact, that seems to be the focus of the ad campaign
for this product: it's so costly that it must be good. Their TV
commercials say things like'"it's much too powerful for the casual
dieter." Refer to the section on stimulants as to why to stay away
from products like this.
More
"Miracle" Products
Chitosan
This is a derivative of chitin, which is a substance found in the
shells of sea creatures such as shrimp, lobsters, and crabs. It
cannot be digested and passes through your body without adding any
calories. It is supposed to reduce fat absorption because its
chemical nature makes it to bind with fatty foods, removing some of
the fat from your body. However, studies have found it no more
effective in weight loss than a placebo. And according to a study by
HealthWatch, an independent watch-dog group, there was no measurable
increase in the amount of fat excreted after taking this product. In
addition, it may be dangerous, by inhibiting your body's ability to
absorb certain nutrients such as the fat-soluble vitamins A and D and
certain phyto-chemicals found in vegetables and fruit.
CLA - Conjugated Linoleic Acid
This fatty acid is supposed to speed up fat metabolism and increase
muscle mass. Not yet proven for weight loss, CLA can cause flatulence
and gastrointestinal discomfort.
Chromium (GTF
Chromium/Chromium Picolinate)
This is a trace mineral that may help reduce sugar cravings and
regulate appetite by stabilizing blood sugar levels. The evidence on
chromium as a weight loss aid is still inconclusive, but some health
practitioners do advocate it as part of an entire weight loss
program. It won't help you lose weight by itself, but if you take it
along with changing your diet and adding exercise, it may be helpful.
(Make sure to follow the recommended dosage, as an overdose of this
mineral can lead to kidney damage.)
GLA - Gamma-Linolenic Acid
Found in evening primrose oil, GLA is an essential fatty acid
advocated by some, such as nutritionist Ann Louise Gittleman, as
helping to burn off extra calories and boost energy.
HCA - Hydroxycitric Acid
This is the active ingredient in Garcinia Cambogia, which is an
evergreen tree from Southeast Asia. According to Dr. Andrew Weil,
some data from animal studies suggest HCA may suppress appetite and
the formation of fats and cholesterol in the liver, but there's no
evidence that it's effective for weight loss in humans. Columbia
University researchers performed a study in 1998 and found no
measurable results for weight loss attributable to this product.
5-HTP (5-Hydroxytryptophan)
This is supposed to help you lose weight by raising the levels of
serotonin, which can influence eating behavior. The body turns the
amino acid tryptophan into 5-HTP. (Tryptophan was banned by the FDA
due to health risks.) 5-HTP can have bad interactions with certain
drugs, and is harmful to women who are pregnant or nursing. It is not
a good idea to take this substance without consulting your doctor
first.
L-Carnitine
an amino acid claimed to help with weight loss by increasing energy
and lean muscle mass. So far the jury is still out on this one.
Pyruvate (Pyruvic Acid)
This is a naturally occurring enzyme that forms in the body during
digestion of carbohydrates and protein. Some products containing this
ingredient claim that it is a natural alternative to Fen-phen
(fenfluramine), but a report in the International Journal of Sports
Nutrition claims such statements false and misleading. (Fen-phen was
extremely popular, but banned by the FDA in 1997 due to heart
problems developing in some people who took the product.) There has
been at least one study where researchers found pyruvate no more
effective than a placebo, and side effects can include intestinal
distress, bloating, and diarrhea. According to Dr. Andrew Weil,
"pyruvate does not cross easily from our blood into our cells, so
even taking large amounts of it will have little or no effect in
burning off of fat. At best, it is just another diet pill 'miracle'
that will only slim down your wallet."
PPA (Phenylpropanolamine)
Never proven effective in weight loss, PPA was banned in 2000 by the
FDA from being sold without a prescription because it was deemed too
dangerous. At the time it was the active ingredient in Dexatrim,
Acutrim and several other OTC products. It can cause headaches,
extreme spikes in blood pressure, stroke, and even death in some
cases.
Herbal Diuretics
Very common in OTC weight loss products, diuretics can trick you
into thinking you're getting thinner, when all you are really doing
is losing water weight. Herbal diuretics include hawthorn, dandelion,
juniper seeds, horse tail, shave grass, and green tea. Most of these
herbs are not toxic, but some can have bad interactions with
prescription medications. And if you abuse these products, too much
water loss will deplete your body of sodium and potassium. A much
healthier way to achieve the same effect is to drink lots of purified
water. You will lose excess water weight, hydrate your skin, and get
other health benefits as well.
Other
Herbs for Weight
Loss
Bladderwrack -- this is a
kind of seaweed that contains a high amount of iodine, which may
stimulate the thyroid. Unless you know you have an iodine deficiency,
it is not a really good idea to take this.
St. John's Wort -- primarily used to fight depression,
this herb has not been proven effective for weight loss and can
actually be dangerous. If you take St. John's wort, you need to avoid
certain medications such as Prozac, Zoloft and Paxil, and foods
containing tyramine such as wine, cheese and aged meats.
White Willow Bark -- this herb contains the active
ingredient in aspirin. It may work for a headache, but it is not
proven effective for weight loss.
Dietary Fiber
The idea behind taking products with
dietary fiber is that they will make you feel full, so you supposedly
eat less. They also aid in elimination, which can help with
detoxification.
Pectin -- this is a
soluble fiber that occurs naturally
in such fruits as apples, pears, and bananas. Pectin's actual effect
on appetite may vary for different people.
Guar Gum -- a dietary fiber obtained from the Indian
cluster bean, guar gum is used in many foods as a thickening agent.
This fiber is supposed to make you feel full like pectin, but it can
cause gastrointestinal disorders and fluctuations in blood sugar
levels.
Glucomannan -- derived from the konjac root, it can
absorb a great deal of water and thus promote a feeling of
fullness.
Fenugreek Seeds --contain 40%
soluble fiber, which has
the same effects as listed above. Fenugreek seeds may also reduce
blood glucose levels.
Shop Books & CD's related to Weight
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Dr. Andrew Weil on Eating for
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Eating For Health
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Eating
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The Truth about
Cholesterol
Hidden Signs of Heart
Attack in Women
Barry Sears
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Managing Dietary Restrictions
The Power of
Metabolism
Do You Have Thyroid
Problems?
Self-Hypnosis for
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