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Washington: Weight
loss supplements are not really effective in helping you shed
weight and may have unpleasant or serious side-effects.
Melinda Manore, from Oregon State University, reviewing evidence
surrounding hundreds of weight loss supplements, concluded that no
single product results in significant weight loss and many have
side-effects.
"What people want is to lose weight and maintain or increase lean
tissue mass," Manore said. "There is no evidence that any one
supplement does this. And some have side effects ranging from the
unpleasant, such as bloating and gas, to very serious issues such
as strokes and heart problems."
A few products, including green tea, fibre and low-fat dairy
supplements, can have a modest weight loss benefit of three to
four pounds, but it is important to know that most of these
supplements were tested as part of a reduced calorie diet, the
International Journal of Sport Nutrition and Exercise Metabolism
reports.
"For most people, unless you alter your diet and get daily
exercise, no supplement is going to have a big impact," said
Manore, according to an Oregon statement.
Manore looked at supplements that fell into four categories:
products such as chitosan that block absorption of fat or
carbohydrates, stimulants such as caffeine or ephedra that
increase metabolism, products such as conjugated linoleic acid
that claim to change the body composition by decreasing fat, and
appetite suppressants such as soluble fibres.
She found that many products had no randomized clinical trials
examining their effectiveness, and most of the research studies
did not include exercise. Most of the products showed less than a
two-pound weight loss benefit compared to the placebo groups.
"I don't know how you eliminate exercise from the equation. The
data is very strong that exercise is crucial to not only losing
weight and preserving muscle mass, but keeping the weight off,"
said Manore, professor of nutrition and exercise sciences at
Oregon.
Manore said the key to weight loss is to eat whole grains, fruits,
vegetables and lean meats, reduce calorie intake of high-fat
foods, and to keep moving.
"Adding fiber, calcium, protein and drinking green tea can help,"
Manore said. "But none of these will have much effect unless you
exercise and eat fruits and vegetables," Manroe added.
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