The prospect of losing weight can feel overwhelming, and weight loss supplements promise to "do it all". But how do you know which supplements are safe and effective? In-house nutritionist Erin Madden weighs in.

Overweight and obesity are very common these days and people attempt several methods to lose unwanted weight. Carrying extra weight not only changes the way you look but also  comes with the possibility of numerous health risks which include but are not limited to:

• High blood pressure
• fatty liver disease
• type-2 diabetes
• certain types of cancer
• heart disease

Therefore, overweight persons have to take up one method or the other to lose excess fat. It’s important to lose weight quickly and safely.

One such method of losing weight is  weight loss supplements. There are a lot of weight loss supplements available over the counter claiming to have miraculous effect in losing weight quickly and easily.

Not all these supplements are good. So before you buy weight loss supplements ensure that they are both effective and safe.  

Thoroughly review weight loss supplements and opt for renowned makers.

One of the problems is that some of these weight loss supplements are untested, unproven and are neither effective nor safe. So before you choose your weight loss supplements make sure you have made the right choice and have chosen a reputable manufacturer.

Here are 5 trustworthy supplement companies backed by science:

• Muscletech
• Cellucor
• Advanced Genetics
• Genuine Health
• PVL

Understand how different weight loss supplements work.

Weight loss supplements act in these various ways to help you lose weight:

• By speeding up your metabolism
• By stimulating the thyroid gland and increasing active hormone production
• By stimulating the muscles that burn glucose
• By producing heat, which helps spend calories

Not all weight loss supplements are safe.

Some chromium-based weight loss supplements can be very dangerous as they may damage the genetic materials in the cells. Read labels and avoid these at all costs!

Not all claims are as they appear.

One other type of weight loss supplement available claims to melt away fat while you sleep.

The ingredients in this supplement are collagen hydrolysate and Vera.

Collagen helps build muscle, and Vera acts as a laxative.

This instruction along with this weight loss supplement is that the persons using this supplement should not eat anything for three hours before going to bed. The laxative effect of Vera adds to weight loss. It is actually the decrease in consumption rather than the supplement that helps one to lose weight. Clearly, not every weight loss is as it seems.

Low-Calorie sweeteners as a weight loss “supplement”

Weight loss supplements also include sweeteners with low calorie value. The main advantage with these sweeteners is that they are approved by FDA for their safety. These sweeteners can be very safely used even by pregnant women and children.

Is it hot in here? Losing weight by turning up the heat

Further there are thermogenic fat burners. These weight loss supplements raise the temperature of your body and therefore increase the number of calories burned.

These have proved effective in weight loss. Like other weight loss supplements, these have to be used moderately and not abused.

Fiber Supplements: Helping you lose weight by helping you feel fuller longer and supporting digestion

One other form of weight loss supplements is fiber powder or fiber pills. Generally fiber food makes you feel full and also helps in stimulating the contractions of your intestines.

Fiber-filled weight loss supplements create a feeling of fullness and aids in weight loss because of the emptying of your intestines.

The problem: taking fiber in concentrated form may lead to diarrhea, nausea and you may also become dependent on fiber supplements for bowel regulation.

Before taking weight loss supplements, consult a doctor.

As you can see, weight loss supplements aren’t all created equal.

Not all of them are safe.

It’s best to talk to a doctor about whether weight loss supplements are right for you, and which type might work best for your unique body.

And finally, you should use weight loss supplements in tandem with regular exercise and a nutritional diet. All these together will aid in safe and effective weight loss.

The Power of Meal Planning: Making Healthy Eating Easy

The prospect of losing weight can feel overwhelming, but it doesn’t have to be. Making sure you eat a healthy, nutritious diet can go a long way in supporting your health and weight loss efforts.

Meal Garden is a meal planning tool that makes meal planning easier than ever. It’s free to join. Click here to sign up today!

FURTHER READING

Intuitive Eating and Meal Planning: Are Both Possible? - With Tanya Stricek

Behind the Research: Do Detox Diets Actually Work?

What’s the best meal planner?

Chronic Fatigue? Meal Planning could help.

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