Stay away from any supplements that promise you these things.
Confusing commercials on weight-loss products continue to attack consumers desperate for results.
All over the world, there are many overweight people and some of them go to the supplements available on the market that ensure that weight loss is as simple as taking a pill. These supplements usually claim that they can speed up metabolism, improve body composition, increase satiety, or suppress appetite.
In addition to the lack of scientific evidence or merit, there are many other alerts to consider when thinking about whether a weight loss supplement is for you. (Hint: most of the time, no. There are only a couple of pills that really work.)
LIE # 1:? You will lose weight without dieting !?
Supplement makers would love you to believe that simply taking a pill, potion, or smearing a cream will help you eliminate fat in your body. Unfortunately, to see permanent results it takes effort. This effort means making smarter decisions in the kitchen, not the pharmacy. After 20 years of practicing as a nutritionist, I have never had a client who could lose weight without making changes to their diet. No pill, potion or cream will be more powerful than the food you put on your body.
LIE # 2: Don’t you need to exercise?
Many supplements promise results without training. Just as you can’t skip changing your diet, you can’t skip exercise if you want to lose weight. The weight loss without exercise or without changing your eating habits without merit and has no study to support it.
LIE # 3: Does it speed up your metabolism?
This is a promise that started when supplement manufacturers began adding ephedrine to their weight loss supplements. The use of this substance was banned in many countries for health reasons. Since then, other substances, from green tea to caffeine, have been used in an attempt to replicate their effects. Neither of these has been shown to permanently reduce weight in long-term research.
LIE # 4:? You will feel fuller !?
Protein, fiber and fat fill you up. Supplements do not. The key is to examine how you can add these quality ingredients to your meals and snacks to achieve the results you are looking for. Here are some ideas: scrambled eggs (protein and fat) and fruit (fiber) with your morning bagel with cream cheese. Walnuts (protein, fiber and fats) for snacks. Try salmon (protein, fat), vegetables (fiber) and a baked potato (fiber) for dinner, instead of the typical pizza.
LIE # 5:? Change your body composition?
Some supplements promise a change in body composition, regularly by blocking certain hormones. Although this could theoretically work, very few studies have shown its effectiveness. In one study, researchers found that conjugated linoleic acid aided in weight loss ? in mice.
LIE # 6: Do you avoid carbohydrate absorption?
If you want to lose weight, attacking simple carbohydrates and replacing them with nutrient-dense foods is a good strategy. Taking a carbohydrate-blocking supplement is a bad idea because there is no well-conducted research to show that it is possible. A 2011 review, published in the British Journal of Nutrition, examined six randomized controlled trials, which “all had methodological flaws,” according to the authors. This review examined the efficacy of bean extract, a putative carbohydrate blocker. This ingredient, and others like it, seem to partially block carbohydrate-digesting enzymes (not necessarily the carbohydrates themselves). The most promising studies also showed that these benefits are for those who eat more carbohydrates, which also means more calories.
Supplements that make these promises will not work. You know what if it works?
The pills that make the promises above probably won’t work. Do you know what it does
Eat vegetables (the more the merrier), protein (a portion the size of your fist at each meal), and grains with quality fiber (potatoes, pasta, quinoa, rice). Of course, all of this has to be complemented by smart physical activity to really get the long-lasting results you’re looking for.