Weight Loss Supplements

1. Weight Loss Supplements Mindy Garrett Kaplan University HW499 – Bachelor’s Capstone in Health & Wellness

2. Are weight loss supplements an asset to your weight management program?

3. Fiction vs. Fact Fiction Fact Weight loss supplements can interact with other dietary supplements, medications & foods, causing adverse health reactions Existing health conditions, such as high blood pressure, can increase the risk of interactions , so speak with your doctor to ensure health safety Supplements are not a one size fits all approachto health; investigate possible risks & contraindications, realizing that every body is different Despite product claims, a balance of healthy eating & consistent physical activity have shown to be most effective tools in weight management • Because weight loss supplements are “natural” they are completely safe • Supplements are sold over the counter so they are safe to be taken by anyone & I don’t need to talk to my doctor • If the label says the product is safe & effective then I can trust it will be for me • Supplements can boost & enhance weight loss efforts by increasing metabolism & the ability to burn calories more efficiently

4. Supplement Regulation • The FDA oversees dietary supplement safety, manufacturing & product information, including product claims & labeling, while the Federal Trade Commission regulates product advertising (Stanfield, 2010) • Federal Law does not require FDA testing of dietary supplements in safety or effectiveness, or require review or approval of product ingredients prior to going to market (Stanfield, 2010) • Once a product has gone to market, the FDA must be able to show it is unsafe before restricting its use or pulling it from shelves (Stanfield, 2010) • Manufacturers are not able to claim a product is able to cure or treat a disease, however they are able to make statements such as “burns unwanted fat,” or “significantly improves weight loss” without proof of validity (WebMD, 2013)

5. Common Weight Loss Supplements Product Name Claims & Side Effects Claims to increase caloric burn; has been shown to raise blood pressure & heart rate (similar to ephedra) Claims to block fat absorption; may cause upset stomach, nausea, gas, increased stool or constipation Claims to reduce body fat; may cause upset stomach, nausea, & loose stool Claims to decrease appetite while increasing caloric burn & fat metabolism; may cause dizziness, agitation, nausea, sleeplessness, bloating, & diarrhea (Mayo Clinc, 2012). • Bitter Orange • Chitosan • Conjugated linoleic acid (CLA) • Green Tea Extract

6. Consider This • If it sounds too good to be true, it probably is! Long term weight loss is achieved & maintained through a combination of healthy eating habits & routine physical exercise in order to maintain healthy caloric balance (NCAAM, 2013). • Many weight loss supplements contain stimulants that can cause adverse side effects. Speaking with a health care professional to help reduce the risk of possible interactions and complications for those with chronic health conditions is important in ensuring health safety (Blanck, 2007). • What is safe and effective for one person, may not be for someone else. It is important to discuss weight loss goals with a health care professional who can assess your health status in order to determine the most safe & effective weight loss approach for you (Nazario, 2012). • Weight loss takes time. Utilizing tools & resources that offer support in your weight loss journey can help you to stay motivated & encouraged (CDC, 2013).

7. Resources & Tools Aim for a Healthy Weight This free program assess your health & weight risks by calculating your current BMI & waist circumference in conjunction with your eating & exercise behaviors. Healthy weight tools such as a menu planner, portion distortion quiz, daily food & activity diary, & key recommendations are all available (NIH, 2013). MyPlate & SuperTracker This free program determines your dietary & exercise needs taking into account your gender, current height, weight & activity level in order to establish your ideal daily caloric limit, food group targets & physical activity goals. Tools such as the food & activity trackers, menu planning, tips for eating healthy on a budget, nutrition education, & other health related programs are all available (USDA, 2013). My Fitness Pal This is free program includes resources such as a food diary, searchable & customizable food database, a personalized diet profile, & an exercise calculator, along with access to virtual blogs & communities are all available. Program features are available both through their online program and free software app designed to work with your smart phone.

8. References • Blanck, H. M., Serdula, M. K., Gillespie, C., Galuska, D. A., Sharpe, P. A., Conway, J. M., KettelKhan, L., & Ainsworth, B. E. (March 2007). Use of Nonprescription Dietary Supplements for Weight Loss Is Common among Americans. Journal of the American Dietetic Association,Vol. 107, Issue 3, Pages 441-447. DOI: 10.1016/j.jada.2006.12.009. • CDC. (August 16, 2013). Overweight and Obesity. In Adult Obesity Facts. Retrieved from http://www.cdc.gov/obesity/data/adult.html. • Mayo Clinic. (February 11, 2012). Weight Loss. In Over-the-counter weight-loss pills: do they work? Retrieved from http://www.mayoclinic.com/health/weight-loss/HQ01160. • Nazario, B., M.D. (July 10, 2012). WebMD. In Supplements for Weight Loss. Retrieved from http://www.webmd.com/diet/guide/herbal-remedies?page=3. • Stanfield, P., & Hui, Y. (2010). Nutrition and Diet Therapy, Self Instructional Approaches, fifth edition. Sudbury, MA: Jones and Bartlett Publisher.

9. References, Continued • NCAAM. (July 15, 2013). National Institutes of Health. In Weight Control. Retrieved from http://nccam.nih.gov/health/weightloss?nav=gsa. • NIH. (2013). National Heart, Lung, & Blood Institute. In Aim for a Healthy Weight. Retreived from http://www.nhlbi.nih.gov/health/public/heart/obesity/lose_wt/index.htm • WebMD. (2013). Protect Your Health. In FDA 101: Dietary Supplements. Retrieved from http://www.webmd.com/fda/fda-101-dietary-supplements. • USDA. (2013). Choose MyPlate.gov. In MyPlate. Retrieved from http://www.choosemyplate.gov/.