Should You Use Diet Pills?

Losing weight isn't easy and unless you're Super Woman, you're probably going to need a little help along the way. Friends, family, the Web, groups, diet programs, and books are all helpful ways to get support.

But if your idea of getting a leg up on losing weight is popping a pill ... there are a few things you need to consider.

When people refer to "diet pills", these can be two very different things: Weight loss supplements are sold over the counter (OTC). These are as near as your local drugstore, where you'll find an aisle offering everything from pills to teas that promise weight loss. Weight loss medications, however, are available only by prescription from a physician.

The most important thing to remember about weight loss supplements is just because they're available over-the-counter, that doesn't mean they're necessarily safe. Known side effects to OTC weight loss supplements include serious gastrointestinal problems, dermatitis, and sleep disruption. In extreme cases, such as ephedra, OTC products have caused potentially fatal reactions.

OTC supplements can also interact with other medications you may be taking. This can be dangerous if you're using medication to control serious conditions such as high blood pressure or heart disease.

Taking medication without your doctor's knowledge is a risky prospect in and of itself. Remember, the clerk at the health food store who recommends a product doesn't know the first thing about your medical history or the other medications you're taking; but your doctor does.

Then there's the fact that there is little research to prove that OTC weight loss supplements work. Have you ever noticed those ads' small print says, "When used in conjunction with exercise and diet."? If you expect a pill to do what only diet and exercise can, you'll find you've lost more money than weight.

If your efforts to eat right and exercise just don't bring the results you'd hoped for and you're interested in medication to lose weight, discuss your concerns with your physician and find out if it is an option for you.

There are three types of weight loss medication: those that suppress the appetite with amphetamine-like effect; a second type of appetite suppressant called sibutramine; and third, orlistat, which prevents the absorption of some of the fat you eat. All have potential side effects and none should be used indefinitely.

Keep in mind that weight loss medications are intended only for individuals who have a significant amount of weight to lose.

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Polyunsaturated Fats

Definition: Polyunsaturated fats are found in certain foods and can benefit your health by lowering cholesterol levels and providing essential fats known as omega-3 and omega-6. Certain foods and supplements can provide polyunsaturated fats.

Also Known As: good fat, healthy fat

Examples:

Polyunsaturated fats are found in soybean oil, corn oil, safflower oil, fatty fish, and some varieties of nuts and seeds.

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Questions You Should Ask

If you are considering starting a weight-loss program, there are a few questions you should ask before you begin.

How Many Calories Will I Eat?

The Federal Trade Commission (FTC) recommends that anyone considering a weight loss program asks for details about how many calories will be consumed daily.

Most people can lose weight by following a diet that contains approximately 1,500 calories a day.

For diets under 1,500 calories, the FTC recommends that you check with your health care provider to ensure the plan meets your nutritional needs.

It is unsafe to consume fewer than 1,200 calories a day unless you are directed to do so by your doctor and kept under medical supervision.

More: How Many Calories Should You Eat?
More: How Low Can You Go?

What Will I be Eating?

Next, you should ask what foods are required and/or limited from the eating plan.

A sensible weight loss program will tailor itself around the advice given in the American Dietary Guidelines. This will include allowing several daily servings of fruits and vegetables and whole grains. Healthful diets will also include lean meats (or other protein sources for vegetarians) and low-fat dairy products.

You should be wary of any weight loss program that cuts out entire food groups.

More: Learn How to Use the Food Guidelines

Is Exercise Recommended?

Additionally the FTC suggests that you inquire if the program includes regular physical activity. Any reputable weight loss plan should recommend its participants take part in regular, moderate physical activity.

Any weight loss program that suggests you can experience long-term weight loss success without incorporating physical activity is just plain lying.

More: Why Exercise?
More: 6 Benefits of Exercise

Which is More Important?

Most of us experience long-term success when we reduce our calorie intake and raise our calorie-burn (by increasing daily activity and exercising) by between 500-1000 calories per day. Doing so can help you lose about one or two pounds a week.

Cutting too many calorie without exercise can lead to poor nutrition and health problems. It can also lead to becoming so hungry that you end up over-eating or, eventually, binge-eating.

Too much exercise can lead to weakness, burn-out, decreased immunity, and increased injury risk.

A combination of both increased calorie-burning and calorie-cutting is healthier and easier to stick to than doing either to the extreme.

If a diet program suggests a stringent calorie-reduction beyond what sounds reasonable or suggests that you exercise more than 30-40 minutes each day if you have previously been sedentary, take the details of the plan to your doctor and get his informed opinion before starting it.

More: Cut Calories to Lose Weight

The Bottom Line

A healthy weight loss program will suggest that you initially approach both dieting and exercise with an attitude of moderation. As you lose weight and increase strength, you can cut more calories and exercise for a longer duration (or more often).

Following this type of plan will lead to permanent weight loss without putting your health at risk.

More: Talk to Your Doctor About Weight Loss

Reference:
FTC, Federal Trade Commission. Weight Loss: Finding a Weight Loss Program that Works for You. 4 June 2007.

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Set Point Theory

Definition: Set point theory is a theory that the body maintains its normal weight and body fat level with internal regulatory controls that dictate how much fat one has. According to the set point theory, some individuals have a high setting, meaning they tend to have a naturally higher weight as a set point, and others have a low set point, and therefore a naturally lower body weight.

The set point theory suggests that despite dieting efforts, the body tends to return to its set point weight, however regular, consistent exercise may help to adjust the natural set point.

Examples:

Some refer to the set point theory as an internal "thermostat" that regulates body fat.

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Body Composition

Definition: Body composition refers to the proportion of fat and fat-free mass in the body. Those with a higher proportion of fat-free mass to a lower proportion of body fat have a healthy body composition.

Ways to assess your body composition, and body fat percentage, include measurement with calipers and tests such as underwater body fat test, the BodPod, DEXA Scan, and Bioletrical Impedence.

Examples:

Someone with a body composition that includes excessive body fat is more likely to suffer from weight-related health problems.

Learn More: What is Body Composition?

Weight Loss Glossary

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Why Exercise

Why Exercise? Why Now?

Even if you're losing weight on a diet, you should start an exercise regimen. Exercise is more important than you might think. The benefits of regular physical activity impact every aspect of your daily life.

Exercise helps with ease of movement, builds strong muscles, improves your posture, makes your joints more stable, decreases chronic pain and leads to better sleep patterns and emotional well-being.

Plus, almost anyone -- at any age -- can benefit from the health effects of exercise. It's never too late to start being more active and improve your health and maintain your weight. A study published a few years ago in the Journal of the American Medical Association showed people who didn't start working out until their mid-6's cut their risk of dying from disease by half.

For Your Health

Exercise reduces the risk for several diseases including heart disease, adult-onset diabetes, high blood pressure or hypertension, breast cancer, osteoporosis and colon cancer.

Reports have shown many health problems can be attributed to lack of physical activity, including hypertension and Type II diabetes. Research has also shown a direct link between immune system function and exercise.

Before You Start

If you are a man over 40, a woman over 50, or if you have been inactive for an extended period of time, the U.S. Surgeon General recommends consulting with your physician before embarking on a serious fitness regime.

You will need to be aware of any health risks that are present and discuss any pre-existing medical conditions in the event that they impact your activity level (e.g. respiratory problems, etc.).

Tracking Your Progress

Keep a fitness journal to review your performance and track progress. Jot down the type of exercise, duration, reps (if strength-training), and intensity. Review it regularly to get a line on your progress.

A once-weekly weigh-in will be sufficient for tracking your weight. One important factor to consider when weighing in after you start working out is that exercise -- especially strength-building -- can cause a slight increase in weight (or a plateau). This is due to the fact that muscle weighs more than fat.

So, a spike in the scale could actually be a good thing: an increase in muscle mass.

Even if your scale tells you otherwise, you'll know you're losing weight when your clothes begin fitting more loosely.

How Much is Enough?

There have been several different recommendations on how often -- and for how long -- to exercise over the last few years.

The World Health Organization recommends one hour a day of moderate activity most days of the week to maintain good health and a healthy body weight.

It's important to listen to your own body when you are first beginning a workout regimen. Not only do you risk injury by doing too much, too soon, but you're also far less likely to stick with it if you push yourself too far at the beginning.

Do What You Like

It's also important to choose activities most like those you already enjoy so you will be more likely to continue exercising. If you like dancing, for example, changes are you'll enjoy aerobics.

Try a few different types of exercise, because having variety in your workouts also improves your chances of continuation. Getting in more than one type of exercise will help you stay motivated more than doing the same thing day after day. Mix up exercise classes at the Y, aerobics indoor to a video, and a brisk walk outside. Not only will it keep things interesting, but each brings its own extra benefits (e.g. fresh air outdoors, meeting new people at the Y, etc.).

Walk Your Way to a Normal Weight

If you're having trouble deciding on a type of exercise, the answer could be as easy as putting one foot in front of the other. Walking is an ideal exercise for many reasons, including its low risk of injury and you can do it almost anywhere.

Pedometers are a great motivational tool, so buying one could be the best fitness investment you ever make. A pedometer can cost as little as $5 and will be worth much more if you use it to set and meet daily step goals:

Studies have shown people who walk fewer than 5,000 steps each day are more likely to be overweight while those who take more than 9,000 steps daily are more likely to be of normal weight.

The End Goal

While you're still overweight, your ultimate goal should be to participate in some type of physical activity for at least 30 minutes a day five days a week. You can work your way up in your own time.

So, in the meantime, working out three times a week is perfectly reasonable. Additionally, the activity does not have to be a "marathon session" on the stair climber ... three 10-minute walks in a day will do the trick.

_Sources:

_{Tudor Lock C., B.E. Ainsworth, et. al., "The relationship between pedometer-determined ambulatory activity and body composition variables". International Journal of Obesity Related Metabolic Disorders. 25 Nov 2001 (11) 1571-78.}

_{World Health Organization: Diet, Nutrition and the Prevention of Chronic Diseases. WHO Organ Tech. Rep. Ser., 2003; 916:i-viii, 1-149.}

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Soup for Weight Loss

Eating soup can help you lose weight by increasing fiber and curbing your appetite. But not all soups are smart for those of us watching our weight. And how do you make soup into a meal that won't leave you ravenous in an hour? Here are some smart tips on eating soup for weight loss:

• Vegetable soup is virtually an ideal appetizer to help you lose weight. Most varieties contain 100 calories or less per serving. Plus, vegetables contain lots of fiber, which helps you feel full (and thereby prevent overeating) when you consume it before your meal.
• To make pre-prepared soups heartier and even more nutritious add frozen or canned vegetables or beans. Remember, additional fiber will help you feel fuller longer.
• For a stick-to-your-ribs dinner, make your own bread bowl. Simply purchase ready-made large whole-grain rolls (or mini loaves) at your local bakery or grocery store, hollow them out and fill with soup. (This is also really tasty with chili. My pick is Amy's Low Sodium Vegetarian Chili.).
• Choose tomato- or broth-based soups often. If you're really in the mood for a creamy variety, use water or fat-free evaporated milk instead of whole milk during preparation. Check for reduced-fat versions (I think my favorite, the 98% fat-free version of cream of chicken soup, is almost identical to the regular version.).
• If you get bored with the soups you normally keep on hand, don't be afraid to try something new. Pick a variety at random at your next shopping trip. Or, combine two different varieties you already have together for a new flavor experience. Be sure to check out frozen soup varieties at your grocery store; you're sure to find a new and unique variety.

Previous Daily Weight Loss Tips:
Prep for Winter Exercise
Grilling Healthy Meats
Cutting Cooking Fat

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