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About one-third of the U.S. population
is overweight. One in five people not only exceeds ideal weight, but
also meets the clinical criteria for obesity. In the 1990s, rates of
obesity more than doubled, and are currently rising by over 5% per year.
Because excess body weight is implicated as a risk factor for many different
disorders, including heart disease, diabetes, several cancers (such
as breast cancer in postmenopausal women, and cancers of the uterus,
colon, and kidney), prostate enlargement (BPH), female infertility,
uterine fibroids, and gallstones, maintaining a healthy body weight
seems prudent. For overweight women, weight loss can significantly improve
physical health. A four-year study of over 40,000 women found that weight
loss in overweight women was associated with improved physical function
and vitality as well as decreased bodily pain. The risk of death from
all causes, cardiovascular disease, cancer, or other diseases increases
in overweight men and women in all age groups. Losing weight and keeping
it off is, unfortunately, very difficult for most people.
Read more below...
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Dietary changes that may be helpful:
Societies in which people eat less fat tend to have lower rates of obesity.
A low-fat diet is, however, no guarantee of normal body weight. Sixty percent
of the South African population is overweight, despite a comparatively low
fat intake (about 22% of calories from fat). Foods with a high proportion
of calories from fat should be eliminated from the diet or limited; these
include red meat, dark poultry meat, poultry skins, fried foods, butter, margarine,
cheese, milk (except skim milk), junk foods, and most processed foods. Vegetable
oils, nuts, seeds, and avocados should be consumed in moderation, although
these foods are healthful for people without weight problems. The diet should
instead be based on fruits, vegetables, whole grains, and nonfat dairy products
(with low-fat fish for nonvegetarians).
Adequate amounts
of dietary fiber are believed to be important for people wishing to lose weight.
Fiber contains bulk and tends to produce a sense of fullness, helping people
consume fewer calories. There is conflicting research on the effect of fiber
intake on weight loss, however. Some trials have shown that supplementation
with a source of fiber accelerated weight loss in people who were following
a low-calorie diet. In another trial, supplementation with a bulking agent
called glucomannan (1.5 grams before breakfast and dinner) promoted weight
loss in overweight people who were not following a special diet. Other researchers
found, however, that increasing fiber intake had no effect on body weight,
even though it resulted in a reduction in food intake. Different types of
dietary fiber are available from a variety of sources, and the recommended
amount depends on the type being used. People wishing to use a fiber supplement
should consult with a doctor.
Foods containing
high amounts of carbohydrate are sometimes measured on a scale called the
Glycemic Index (GI). The GI is a numerical value assigned to a particular
food based on that food?s ability to raise and sustain blood glucose levels,
relative to the ability of a glucose beverage to do the same. Eating foods
with a high GI (such as white rice, baked potato, corn flakes, white bread)
promotes a more rapid return of hunger and increases subsequent intake of
calories compared to eating similar foods with a lower GI (such as brown rice,
all-bran cereal, oat bran bread). Regular substitution of lower-GI foods,
such as whole grains, for higher-GI refined foods may thus help prevent excess
weight gain.
Lifestyle changes that may be helpful:
Exercise has been found to enhance the effectiveness of low-calorie diets.
In addition, studies have shown that exercise alone (without dietary restriction)
can promote weight loss in obese people. On the other hand, a review of numerous
studies found that the typical regimen of three to five hours per week of
exercise generally had little effect on weight loss, and may, in the case
of resistance exercise, even increase weight slightly. Exercise appears to
have a more consistent ability to enhance loss of fat tissue, specifically,
as well as to preserve non-fat tissue in the body (particularly resistance
training, such as weight-lifting). Preliminary research suggests that the
most significant contribution by exercise may be in helping to maintain weight
loss following a diet.
Nutritional supplements and herbs that
may be helpful: Diets that
are low in total calories may not contain adequate amounts of various vitamins
and minerals. For that reason, taking a
multiple
vitamin-mineral supplement is
advocated by proponents of many types of weight-loss programs, and is essential
when calorie intake will be less than 1,100 calories per day.
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Pyruvate
- A compound that occurs naturally in the body, might aid weight-loss efforts.
A controlled trial found that pyruvate supplements (22?44 grams per day)
enhanced weight loss and resulted in a greater reduction of body fat in
overweight adults consuming a low-fat diet. Three controlled trials combining
6?10 grams per day of pyruvate with an exercise program reported similar
effects on weight loss and body fat. Animal studies suggest that pyruvate
supplementation leads to weight loss by increasing the resting metabolic
rate.
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5-hydroxytryptophan
( 5-HTP) - The precursor to the neurotransmitter serotonin, has been
shown in three short-term controlled trials to reduce appetite and to promote
weight loss. In one of these trials (a 12-week double-blind trial), overweight
women who took 600?900 mg of 5-HTP per day lost significantly more weight
than did women who received placebo. In a double-blind trial with no dietary
restrictions, obese people with type 2 (non-insulin-dependent) diabetes
who took 750 mg per day of 5-HTP for two weeks significantly reduced their
carbohydrate and fat intake. Average weight loss in two weeks was 4.6 pounds,
compared to 0.2 pounds in the placebo group.
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7-KETO
- The ability of 7-KETO (3-acetyl-7-oxo-dehydroepiandrosterone), a substance
related to
DHEA
to promote weight loss in overweight people has been investigated in one
double-blind trial. Participants in the trial were advised to exercise three
times per week for 45 minutes and to eat an 1,800-calorie per day diet.
Each person was given either a placebo or 100 mg of 7-KETO twice daily.
After eight weeks, those receiving 7-KETO had lost more weight (6.34 pounds)
and lowered their percentage of body fat (1.8%) further compared to those
taking a placebo. These results may have been due to increases in a thyroid
hormone (T3) that plays a major role in determining a person?s metabolic
rate, although the levels of T3 did not exceed the normal range.
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L-carnitine
- The amino acid L-carnitine may help promote weight loss. In a preliminary
trial of overweight adolescents participating in a diet and exercise program,
those who took 1,000 mg of L-carnitine per day for three months lost significantly
more weight than those who took a placebo.37 A weakness of this
trial, however, was the fact that average starting body weight differed
considerably between the two groups. Additional research is needed to confirm
these preliminary findings.
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Spirulina
- A type of algae, is a rich source of protein, vitamins, minerals, and
essential fatty acids. In one double-blind trial, overweight people who
took 2.8 grams of spirulina three times per day for four weeks experienced
only small and statistically nonsignificant weight loss. Thus, although
spirulina had been promoted as a weight-loss aid, the scientific evidence
supporting its use for this purpose is weak.
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Chromium
- The mineral chromium plays an essential role in the metabolism of carbohydrates
and fats and in the action of insulin. Chromium, in a form called chromium
picolinate, has been studied for its potential role in altering body composition.
Chromium has primarily been studied in body builders, with conflicting results.
In people trying to lose weight, two double-blind trials have found no effect
of chromium picolinate on weight loss, though in one of these trials lean
body mass that was lost during a weight-loss diet was restored by continuing
to supplement chromium after the diet.
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Hydroxycitric
acid (HCA) - Extracted from the rind of the
Garcinia cambogia fruit grown
in Southeast Asia, has a chemical composition similar to that of citric
acid (the primary acid in oranges and other citrus fruits). Preliminary
studies in animals suggest that HCA may be a useful weight-loss aid. HCA
has been demonstrated in the laboratory (but not yet in clinical trials
with people) to reduce the conversion of carbohydrates into stored fat by
inhibiting certain enzyme processes. Animal research indicates that HCA
suppresses appetite and induces weight loss. However, a recent double-blind
trial found that people who took HCA while eating a low-calorie diet for
12 weeks lost no more weight than those taking a placebo. A double-blind
trial of Garcinia cambogia
(2.4 grams dry extract, containing 50% hydroxycitric acid) found that the
extract did not increase energy expenditure; it was therefore concluded
that this extract showed little potential for the treatment of obesity at
this amount.
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DHEA
- Some, but not all, clinical trials have found that DHEA supplementation
lowers fat mass without reducing total body weight. In one trial, the reduction
in fat mass occurred in men but not in women.
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Ephedra sinica
- Commonly known
as ma huang, is a central nervous system stimulant. Double-blind trials
have shown that ephedra, particularly when combined with caffeine, promotes
weight loss. However, a double-blind trial of ephedra alone (2 grams of
powdered plant, 2% alkaloids) found that the herb failed to increase energy
expenditure and showed little potential for the treatment of obesity at
the amount used in this trial. While some studies have suggested that taking
a combination of ephedra and caffeine may be safe for short-term weight
loss, some doctors discourage the use of ephedra as a weight-loss aid because
potentially dangerous side effects can occur with long-term use. Some of
these side effects may be intensified when ephedra is combined with caffeine.
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Cayenne pepper
- Modest reductions in appetite have been found in healthy Japanese
women and in white men when they consumed 10 grams of cayenne pepper along
with meals in a clinical trial. A similar trial found that cayenne could
increase metabolism of dietary fats in Japanese women. Both trials found
the likely mechanism to be an increase in sympathetic nervous system activity.
Capsaicin, the major pungent ingredient in cayenne peppers, is thought to
suppress appetite. A recent study has shown that a spicy food meal containing
capsaicin may reduce food intake by about 200 calories.
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Guaran?
- The herb guaran?contains caffeine and the closely related alkaloids
theobromine and theophylline; these compounds may curb appetite and increase
weight loss. Caffeine?s effects are well known and include central nervous
system stimulation, increased metabolic rate, and a mild diuretic effect.
In a double-blind trial, 200 mg per day of caffeine was, however, no more
effective than a placebo in promoting weight loss. Because of concerns about
potential adverse effects, many doctors do not advocate using caffeine or
caffeine-like substances to reduce weight.
-
Green Tea Extract
- Green tea extract rich in polyphenols (epigallocatechin gallate, or EGCG)
may support a weight-loss program by increasing energy expenditure. Healthy
young men who took two green tea capsules (containing 50 mg of caffeine
and 90 mg of EGCG) three times a day had a significantly greater energy
expenditure and fat oxidation than those who took caffeine alone or placebo.
Green tea extract thus seems to have the potential to influence body weight,
although controlled trials on weight loss in humans are needed to further
explore these preliminary observations.
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Coleus
- Although clinical trials are lacking, there are modern references to use
of the herb coleus for weight loss. Coleus extracts standardized to 18%
forskolin are available, and 50?100 mg can be taken two to three times per
day. Fluid extract can be taken in the amount of 2?4 ml three times per
day.
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A combination
of bitter orange extract (Citrus aurantium), caffeine, and
St. John?s wort
(Hypericum perforatum)
has been shown to be superior to placebo or no treatment in promoting weight
loss in people eating a low-fat diet. In a double-blind trial, healthy obese
adults who took bitter orange extract (975 mg of standardized extract per
day), caffeine (528 mg per day), and St. John?s wort (900 mg of standardized
extract per day) for six weeks lost an average of three pounds more than
people taking placebo or receiving no treatment.
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Psyllium
- One double-blind trial found that women consuming 20 grams of psyllium
before a meal was associated with a decrease intake of fat and increased
feelings of fullness following a meal. These effects are likely due to the
high fiber content of psyllium.
(This article provided by VitaminShoppe.com)
Wellness Plans for Weight
Management
- Regular exercise and weight control
- Well balance diet that is low in fat and high in fibers
Recommended Supplements for Weight
Management (Click links above to purchase individual supplements from online
stores)
(Essential in
bold)
Read Related Links on Weight
Management
-
Weight Loss & Dieting - a great resource links related to weight management
provided by the National Library of Medicine
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Obesity - a great resource links related to obesity provided by the
National Library of Medicine
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Healthy Weight - provided by Harvard School of Public Health
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Weight
Control: Losing Weight and Keeping It Off - provided by American Academy
of Family Physicians
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Carbohydrates: Going with the (Whole) Grain - provided by Harvard School
of Public Health
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Fitness Fundamentals:
Guidelines for Personal Exercise Programs - president's council on Physical
Fitness and Sports
-
Surgery for Obesity: What Is It and When Is It Appropriate? - provided
by Mayo Foundation for Medical Education and Research
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