Lose Weight While You
Effective Strategies and Simple
Things You Can Do to Help Your
Body Burn More Calories While at
Do NOT change your diet or exercise level without
guidance from your medical doctor, especially if you
have health problems or are on medication.
Do NOT change your medications without the guidance
of your medical doctor. The information in this book is
intended as general information about diet and
exercise. It is NOT a substitute for professional medical
There are no express or implied guarantees about
weight loss or other physical or health effects.
Individual results do vary.
Information on which herbs and supplements may be
helpful in weight control is the subject that most people
find most interesting.
For example, chromium was thought to be very useful
in weight control because of an early study that
suggested that it would help control blood sugar and
weight. Subsequent studies showed that chromium is
no better than placebo inducing weight loss.
Another popular supplement was chitosan, a nutritional
supplement that was sold on infomercials across the
Other supplements such as CLA (conjugated linoleic
acid) while promising in early studies were found to
increase risk factors for coronary heart disease while
There is anecdotal evidence and preliminary
scientific reporting on the value of herbs and
Either supplements really do work or those taking them
believe they work and the so-called ‘placebo’ effect
helps them lose weight.
Take One-a-Day…Or More
The FDA regulates dietary supplements, but
they are regulated differently from other foods
and from drugs.
That means you need to take additional care
in choosing yours.
What should you look for when choosing a dietary
supplement? A supplement
1. Is intended to be eaten in addition to a regular diet
2. Contains one or more dietary ingredients
(including vitamins; minerals; herbs or other botanicals;
amino acids; and other substances) or their
3. Is intended to be taken by mouth as a
pill, capsule, tablet, or liquid
4. Is labeled on the front panel as being a dietary
A diet low in calcium shuts down your body's fat
burning ability, say experts. The theory is low
calcium intakes inhibits lipolysis (the breaking
down of body fat) and increases lipogenesis (the
body’s mechanism for storing fat). So when your
body doesn't get enough calcium, it triggers fat
cells to store fat and get bigger.
Eat lots of dark leafy greens and sea vegetables. If
you can’t get enough calcium into your diet from plant
sources, calcium supplements have demonstrated that
they can be effective. In one 24-week study, obese
people who took an 800-mg daily calcium supplement
lost significantly more weight than those given a
If calcium promotes weight loss, does that mean that
milk is a good ‘food’ for weight loss.
The problem is that there are just as many studies that
suggest that dairy promotes weight gain.
So you may lose weight, but you also lose bone mass!
Animal studies suggest that pyruvate
supplementation leads to weight loss by
increasing theresting metabolic rate. In human
studies, a controlled trial found that by
supplementing their diet with 22-44 grams of
pyruvate supplements, participants enhanced
weight loss and resulted in a greater reduction of
body fat in overweight adults consuming a low-fat
Low DHEA levels are primarily associated with aging and
a slowing of the body’s metabolism.
Participants in a double-blind trial on the effects of 7-
KETO exercised for 45 minutes, three times per week
and consumed an 1,800-calorie-per-day diet. After eight
weeks, those receiving 7-KETO had lost more weight
and lowered their percentage of body fat further than
those who took a placebo.
Green tea extract is rich in polyphenols
(epigallocatechin gallate, or EGCG) that may
support a weight-loss program by increasing
energy expenditure or by inhibiting the
digestion of fat in the intestine.
General recommendations say that you should
drink about four cups a day for the best health
benefits, and to help you lose weight.
7 Simple Things You Can
Do To a Supplement Your
1. Use refined supplements In general, it is better to use
herbs before using refined supplements.
2. Use refined supplements only as a kick start. As
much as there are studies supporting supplements such
as pyruvate and some weight loss, if you use them -- do
so only as a kick start and not over the long term.
3. Look for standardized herbal supplements.
4. Don't assume that all herbal products on the market
are safe.Even the groups that test herbal supplements
aren't obligated to report on products that fail to live up to
their standards. Trustworthy groups that certify herbal
supplements include ConsumerLab.com, Good
Housekeeping and NSF International.
5. Beware of claims that sound too good to be true. If a
claim sounds outrageous to you, trust your instinct. No
one herbal supplement can possibly address a wide
spectrum of health concerns.
6. Be extremely cautious about herbal supplements
manufactured outside the United States. Many
European herbs are highly regulated and standardized.
But toxic ingredients and prescription drugs have been
found in some herbal supplements manufactured in
7. Check the label. Choose products that clearly show how
• The name of the herbal supplement, such as St. John's wort
• The net quantity of contents, for example, 60 capsules
• In certain cases, a disclaimer: "This statement has not been
evaluated by the Food and Drug Administration. This product
is not intended to diagnose, treat, cure or prevent any
• A Supplement Facts panel, which includes serving
size, amount and active ingredient
• Other ingredients, such as herbs and amino acids, for which
no daily values have been established
• The name and address of manufacturer, packer or
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