How To Check the Safety of Weight Loss Supplements
There is an increasing amount of weight loss supplements hitting the market.Weight loss supplements promise quick and easy weight loss, which is why they are popular.Many of the pills and powders have been shown to contain dangerous hidden ingredients, so you cannot assume they are safe.There is no magic pill, powder or tablet that can cause weight loss without you having to make changes to your diet, activity level and lifestyle.Talk to your doctor before starting any supplement, and make sure you thoroughly research all the supplements you plan on taking.There could be negative or dangerous side effects associated with unregulated supplements.Don't take a weight loss supplement when you're unsure.
Step 1: It is difficult to verify the safety of a weight loss supplement.
The FDA does not regulate weight loss supplements.Don't assume that a product is safe because it's natural.The Federal Food, Drug and Cosmetics Act requires the company to make sure its products are safe and that any claims made about them are true.You can't trust these companies to accurately report what's in their product.It is a major risk to take a weight loss supplement without your doctor's approval.In 2010, the FDA removed weight-loss products from the market because they were found to contain harmful ingredients.There are hidden active ingredients in prescription drugs that can be found in natural supplements.Before taking any weight loss supplement, you need to speak with your doctor.
Step 2: You can visit the office's website.
Before taking any weight loss supplement, you should visit the Office ofDietarySupplements webpage.Every supplement is listed on the website and their effects.This is a more trustworthy source of information than the labels on the products.You can find more information on the website of the National Center for Complementary and Alternative Medicines.The Natural Medicines Comprehensive Database gives you access to research about supplements and herbal products.You may be able to access the database through a public library or your doctor if you have a prescription.You can check the FDA's online list of supplements that have been found to be contaminated.
Step 3: Be cautious of labels.
According to a study done in 2007, only 84% of the supplement labels examined included all active ingredients and less than 50% contained all inactive ingredients.There are a lot of items that are not required to be listed on the supplement fact panel.There is a lot of information left out from the label if it's a naturally occurring compound or a proprietary blend.It's risky to take a weight loss supplement.Understanding how to read the labels is still helpful.The "identity claim" is the first type of label.This is the name of the supplement and it's being marketed as a weight loss supplement.The supplement fact panel must be included on the label.The serving size must be disclosed along with the names and quantities of the supplement.It's important to know how much you're supposed to take per serving.Before taking the supplement, you should bring it to the doctor to discuss it with him.
Step 4: It's a good idea to use a weight loss supplement with one ingredient.
There are a variety of ingredients in weight loss supplements.It's easier to decide whether or not a supplement is safe if you stick to it with only one ingredient.You cannot be sure that there is only one ingredient in the supplement.These are not regulated by the FDA and there are hidden active ingredients on the market.A blend of ingredients can be found in some weight loss supplements.Not all of these ingredients are well known enough to have any research conducted on them.A product made from a single ingredient doesn't mean it's safe.The adverse effects of bitter orange are the same as those caused by the banned substance ephedra.
Step 5: There are weight loss claims on the package.
Weight loss supplements will have a claim on the packaging.This should let you know if it's a trustworthy item.This type of supplement is considered a fad and not effective if you see claims of weight loss without changing diet or exercise.Some claims may be similar to: "Lose 10 pounds in 10 days," "Drop two pant sizes in a week," or "It's guaranteed to help with weight loss."These claims should show you if these supplements are safe and effective.The more outrageous the claim is, the more suspicious you should be.
Step 6: Don't take supplements without adequate information.
Depending on where you're getting your weight loss supplement, the packaging or website may not provide much information.If you want to make an educated decision about the safety and efficacy of the product, avoid products that don't provide enough information.This is a supplement that you should avoid taking if the company doesn't give you any information on the actual ingredients of the supplement, what's in a "proprietary blend", or list side effects of medication interactions.Also avoid supplements that only useimonials from consumers as research for their product or as reasons to use the product.You only want unbiased research reviews about whether or not the product is useful or safe.It is likely that a weight loss supplement is too good to be true.It takes hard work and a lifestyle change to lose weight.
Step 7: Talk to your doctor.
It is always a good idea to talk to your doctor before taking any weight loss supplements.A current health condition can be worsened by interacting with prescription medications.If you want to lose weight, you should make an appointment with your doctor to discuss your options.How much weight loss is appropriate and how to lose it should be discussed with them.If you're interested in a particular weight loss supplement, you should bring it with you and print off the nutrition/ingredient label so your doctor can evaluate the ingredients.If you have any health conditions with your doctor, make sure you review them as well.That will help your doctor decide if that supplement is safe for you.
Step 8: Expectations and goals should be set.
It's important to set realistic expectations for yourself when you're trying to lose weight with or without a weight loss supplement.You want to set yourself up for success and not be disappointed if you don't reach your goal.It is recommended to lose 1 to 2 pounds per week.The use of a weight loss supplement is included.You may not lose as much weight if you use a weight loss supplement.If the supplement does not require you to make any changes to your diet, activity level or lifestyle, this is even more true.How much weight do you want to lose?If you want to lose a lot of weight, using a weight loss pill or herbal supplement alone won't be enough.
Step 9: Follow the instructions.
If you are going to use a weight loss supplement to lose weight, make sure you follow the instructions completely.Some weight loss supplements may require you to take multiple tablets daily or increase the dose over time, while others only require one pill.If you don't read the instructions, you'll end up taking the supplement that's recommended.It is not recommended to take more than the recommended dose or take a supplement longer than recommended.This could cause adverse or negative side effects.
Step 10: Keep a journal.
A journal can be used to help you lose weight.A journal is a great way to stay on track with your weight loss program.You can use your journal for more than one thing.You can keep a record of how your diet is going.Keeping track of your food and exercise can help you lose weight and keep it off.It would be helpful to note what type of supplement you're taking, how much or how often, the regimen, and any side effects you notice from taking the supplement.
Step 11: Try to lose weight with prescription weight loss drugs.
If you're interested in taking a medication that will help you lose weight, consider it an aid instead of a supplement.These are regulated by the FDA.There are prescription weight loss drugs available.Only your primary care doctor or a weight loss doctor can prescribe them.You will need to visit that doctor on a regular basis to make sure you are a good candidate for weight loss drugs.Your doctor can prescribe several medications for you.It's easier to follow a diet if you suppress your appetite.Your body can't absorb fat because some of them prevent it.Some of the drugs may have mild or severe side effects.These drugs are only used for a short period of time.Maintaining your diet and active lifestyle will be necessary in order to maintain your weight loss.
Step 12: Be active.
It's important to be active even with a weight loss medication.Weight loss and long-term weight maintenance can be supported by exercising.It's a good idea to include about 2 1/2 hours of aerobic or cardio exercises each week.You are able to do walking, jogging, cycling, swimming or hiking.It is recommended to include two or three days of strength training each week.If you want to strengthen your muscles, do exercises like yoga or lifting weights for at least 20 minutes.Regular physical activity can help you lose weight, decrease your cholesterol, reduce your risk for high blood pressure, diabetes and cancer, and improve your mood.
Step 13: Limit the amount of high-fat foods you eat.
Some people make a mistake by not changing their diet while taking a weight loss supplement.You can lose weight using a weight loss supplement if you limit these foods.Junk foods, fried foods and treats come with more calories, fat and sugar.They can increase your risk of chronic diseases.Limit foods such as chips, crackers, pretzels, candy, cakes/pies, cookies, ice cream, breakfast pastries and fried foods.Limit the amount of sweetened beverages you consume.Liquid calories are equally bad.Don't drink fruit juices, sweet tea, sweetened coffee drinks or sports drinks.
Step 14: It's a good idea to fill up on lean meat.
Lean protein is an important part of your diet and plays a role in weight loss.You want to lose weight, so make sure you eat enough.You feel more satisfied throughout the day if you have a lot of meat in your diet.You may end up eating less if you don't feel hungry.It's important to have a serving or two of lean protein at every meal to meet your daily needs.You should measure out about 1/2 cup per serving.Chicken, eggs, low-fat dairy, tofu, lean beef, seafood or pork are lower in calories and fat.
Step 15: Fruits and vegetables should be included at each meal.
Fruits and vegetables are important for a healthy weight loss diet.It is possible to speed up weight loss by filling up on these foods.Both fruits and vegetables are high in fiber and low in calories.Adding bulk to your meals can make you feel better.You can make your meals lower in calories by making half of your plate or your snacks fruit or vegetable.If not all of your meals, aim to do this.Measure out the serving sizes of the items.A single serving contains 1 cup of vegetables, 2 cups of salad, or a portion of fruit.
Step 16: You should go for 100% whole grains.
Grains are the last food group essential to a balanced diet.They're a great source of fiber and can help support your weight loss.Aiming to pick 100% whole grains is the most important thing when choosing and consuming grains.Compared to refined grains, these grains are less processed and have more essential vitamins and minerals.Whole wheat pasta, brown rice, oats, and whole wheat bread are all 100% whole grains.Measure out the serving size of the foods.You can serve about 1 oz or 1/2 cup of cooked grains.