Effective weight loss supplements, A researcher at Oregon State University has reviewed the body of evidence on weight-loss supplements and has bad news for those who try to find a magic pill to lose weight and not get it back. Does not exist.
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Effective Weight Loss Supplements? Study Says Most Aren’t
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Melinda Manore found evidence there are about hundreds of weight loss supplements, $2.4 billion industry that is in the United States, then gave a statement that there is no evidence that the results of research on product weight give significant results and in fact has many effects that are harmful to health.
The study is online in the International Journal of Sports Nutrition and Exercise Metabolism.
Some products, such as green tea, fiber, and low-fat dairy supplements, may have a moderate weight loss benefit of 3 kilos (3 kilos), but it is important to know that most of these supplements were tested as part of a Diet reduced in calories.
“For most people, unless you alter your diet and exercise daily, no supplement will have a big impact,” said Manore.
Manore examined the supplements that were classified into four categories: products such as chitosan that blocks the absorption of fats or carbohydrates, stimulants such as caffeine or ephedra that increase metabolism, products such as conjugated linoleic acid that seeks to change body composition by decreasing fat and appetite suppressants like soluble fibers.
He discovered that many products did not have randomized clinical trials to examine their effectiveness, and most research studies did not include exercise. Most of the products showed less of a two-pound weight loss benefit compared to the placebo groups.
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“I do not know how to eliminate the exercise of the equation,” said Manore. “The data is very strong that exercise is crucial not only to lose weight and preserve muscle mass but also to maintain weight.”
Manore professor of nutrition and exercise science at OSU, is part of the Scientific Council of the President’s Council on Fitness, Sports and Nutrition. His research focuses on the interaction of nutrition and exercise on health and performance.
“There is no evidence that any supplement does this, and some have side effects ranging from the unpleasant, such as bloating and gas, to very serious problems like strokes and heart problems.”
As a dietitian and researcher, Manore said the key to losing weight is to eat whole grains, fruits, vegetables, and lean meats, reduce calorie intake from high-fat foods and keep moving. Depending on the individual, increasing the protein can be beneficial (especially for those who try not to lose lean tissue), but the only way to lose weight is to make a change in lifestyle.
Manore’s general guidelines for a healthy lifestyle include:
Do not leave home in the morning without having a dinner plan. Spontaneous feeding often results in a poorer food selection.
If you go out to eat, start your meal with a large salad with low-calorie dressing or a broth-based soup. You will feel much fuller and less likely to eat your entire entrance. Better yet: divide your main course with a food partner or simply order an appetizer in addition to your soup or salad.
If you are a worker remains, try however is how to get moving. Manore said he tries to telephone the speaker so he can walk while he talks. During long meetings, ask if you can stand or pace the periods so you do not remain seated all the time.
Put vegetables in every possible meal. Grind the vegetables in your pasta sauce, add them to the meat or simply buy plenty of fruit/vegetable bags to eat while traveling.
Increase your fiber. Most Americans do not get enough fiber. When possible, eating “wet” sources of fiber instead of cooked oatmeal makes you feel fuller than a fiber cookie.
Make sure you eat whole fruits and vegetables instead of drinking your calories. Eat an apple instead of drinking apple juice. Look at the articles that look similar and eat the one that physically occupies the most space. For example, eating 100 calories of grapes instead of 100 calories of raisins will make you feel fuller.
Eliminate processed foods. Manore said that research shows more and more that foods that are more.