If you think adding a
few steaming mugs of green tea to your daily diet will help you lose weight,
we have bad news. The same goes for those high-fiber crackers, appetite suppressants,
and over-the-counter pills that claim to block your body’s absorption of fat.
In fact, new research published online in the International Journal of
Sport Nutrition and Exercise Metabolism found, across the board, that
diet supplements don’t deliver on their promises — particularly if supplements
are not paired with a dose of good ole diet and exercise.
In the study, Melinda
Manore, PhD, a professor of nutrition and exercise sciences at Oregon State
University, reviewed the evidence surrounding hundreds of weight-loss
supplements. She then divided supplements into four categories: products that
block the absorption of fat or carbohydrates, metabolism-boosting stimulants,
such as caffeine or ephedra, products that claim to decrease fat,
and appetite suppressants, such as soluble fibers.
Manore found that many
products lacked randomized clinical trials that proved their effectiveness. For
the supplements that had clinical trial data, most of the products showed less
than a two-pound weight loss benefit when compared to the placebo groups. Most
of the studies did not include exercise as a factor for weight loss.
“What people want is
to lose weight and maintain or increase lean tissue mass,” Manore said in a release. “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.”
When Manore analyzed
the effects of a healthy diet that included green tea, fiber, and low-fat dairy, she found that, on average,
participants dropped three to four pounds — when these healthy foods were
paired with a restricted-calorie eating plan.
Contrary to popular
belief, simply drinking green tea cannot boost weight loss. Instead, green tea
can increase your body’s energy expenditure and fat oxidation, which studies
have not shown produces measurable weight loss alone. Similarly, fiber can
contribute to weight loss because it increases satiety. But if a high-fiber
diet is not paired with plenty of leafy greens, lean protein, and exercise,
weight loss is not likely to occur.
Instead of turning to
supplements for a quick fix, Manore offered these guidelines for a healthy
weight loss lifestyle in a release:.
·
Make a plan — and stick to it. “Spontaneous
eating often results in poorer food choices,” she cautions.
·
Start your meal with salad or a broth-based soup. You will feel fuller
and be less likely to overeat a calorie-dense entrée.
·
Keep moving, especially if you have a desk job. Manore says she
tries to put calls on speaker phone so she can walk around while talking.
During long meetings, ask if you can stand.
·
Eat vegetables at every meal possible.
·
Increase your fiber intake. When possible,
eat “wet” sources of fiber rather than dry, Manore advises. For example, cooked
oatmeal will make you feel fuller than a fiber cracker.
·
Eliminate processed foods. Manore says
foods that are harder to digest, such as whole fruits and vegetables and
high-fiber grains, can help boost your metabolism. Processed foods do not have
the same effect.