Weight Loss 101: Supplements

This is the 4th installment of my (hopefully) practical "Weight Loss 101" series. Today, I want to talk about supplementation, and, then, early next week, I'll finish the series off with an entry on dining out and also a discussion of exercise.

Ok, supplements. Look, in my opinion, 99% of supplements are basically worthless. I'm fond of saying Americans have the most expensive urine in the world. We spend a ton of money on these mostly worthless products because we are looking for a "magic bullet" which will allow us to lose weight and feel better without having to do any hard work. Newsflash: this magic bullet doesn't exist, so stop making the manufacturers and distributors of these products rich, and your urine all different shades of yellow and orange.

With the above being said, there are some supplements which have both scientific and anecdotal support in terms of being of some value. Here they are:

1. A multi-vitamin tablet

2. Fish Oil: fat loss and anti-inflammatory benefits

3. Vitamin D: this is the hot new supplement...we don't get enough sunlight, so pick up some Vitamin D3 (stay away from D2). Also helps with absorption of calcium.

4. A greens supplement such as Greens + or Biotest's "Superfood": if you have a hard time getting in enough fruits and veggies, these are nice option

5. Creatine: this is more targeted towards hard training males interested in enhanced muscular strength and lean body mass

6. Glucosamine and chondroitin for joint health

7. Protein powder: great way to get the additional protein so many of us need...add to shakes, oatmeal, etc.

8. Digestive enzymes and probiotics (enzymes before you eat and probiotics after): many of us have a hard time digesting certain nutrients and this stuff helps

9. Metamucil (or something similar) for extra fiber and digestive health

10. Caffeine: has a thermogenic fat loss effect, especially if you are not one who typically indulges in caffeinated beverages.

There. That's it. As for amounts of all of this stuff, you'll have to figure that out on your own (I guess I could have done it for you but I'm lazy). Do a little research, or simply go by what the manufacturer, a dietitian or doctor recommends.

Anything else you see in a "nutrition store", on the Internet, at the grocery etc. is a waste of money. Also, keep in mind, the supplements recommended above are PROGRESS ENHANCERS...NOT PROGRESS STARTERS! If you are not adhering to your weight loss calorie recommendations and choosing nutritious foods, these supplements are not going to make a difference. I see this all the time. People have a medicine cabinet that rivals what you would see at a nutrition center and are 30 lbs. overweight-they are seeking a magic bullet and don't want to do any of the hard work.

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