Every place I visit I see the next ‘miracle’ product for rapid weight loss lined up at the front of every store, and it is flying off the shelves. With so much money being wasted…I mean spent on weight loss products, what actually has credibility and where should you actually begin?
Don’t get me wrong about weight management, maintaining a healthy weight can help to reduce your risk of a wide variety of health problems including heart disease, high blood pressure and diabetes. In individuals who are obese or overweight, healthy weight loss can reduce the risk of developing diseases such as diabetes, heart disease, high blood pressure, osteoarthritis and certain types of cancer: which makes maintaining a healthy weight extremely important.
But with roughly $33-$55 billion dollars spent each year on weight loss products and services, which include weight loss centers, to medical procedures to pharmaceuticals and nutraceuticals, the need to scrutinize the true weight management approaches is even greater.
First off, some of the basic dietary principles to follow, include avoiding foods that are high in sugar and avoiding excessive alcohol consumption, which few individuals realize the caloric burden of alcoholic beverages. Simple lifestyle modifications, that can also contribute to weight gain, include depression and stress. Properly addressing these conditions can contribute to maintaining a healthy weight. An under appreciated lifestyle factor, that does not receive adequate attention, is proper sleep. A 2010 study found that dieters who were able to get a full night’s sleep (8 ½ hours), more than doubled their amount of fat loss compared to sleep-deprived (5 ½ hours) dieters.
Supplements for weight management should be used in conjunction with abiding by the basic principles of weight management, not used as a primary treatment. Weight management supplements should be treated as such, ‘supplements’ derived from the words verbal meaning, “Add an extra element or amount to,” not to be the treatment.
I couldn’t finish the blog post, without actually speaking about a few things that could “Add an extra element or amount to” for a weight management regime.
Green Tea Extract has my approval to be added to a weight management regime. A recent Japanese study, showed that individuals who consumed 690mg of catechins a day vs. placebo, lost 1.1kg more, in a three month period. Not only did the participants experience a reduction in weight, but their ‘bad’ LDL cholesterol was reduced compared to those who did not consume the catechins.
I would also look at Whey Protein as well, being used in conjunction with a proper program. Recent studies have shown that drinking one whey protein drink a day can reduce body weight by 2bs and waist circumference by 1 inch after 6 months. Whey protein is also essential when beginning a weight management regime, due to its ability to preserve lean muscle mass when dieting.
These are merely suggestions to aide a properly crafted and supervised weight management program. The key lies in your ability to exercise, eat properly, properly manage lifestyle habits and not believe the industry hype around weight loss supplements.
Have you tried any of the above supplements? What has been working for you in your weight loss journey? Let me know in the comments below!