More on Weight Loss and Fat Loss Supplements

Yesterday, we looked at 7 of 15 weight loss and fat loss supplements profiled in the June 2008 edition of FitnessRx for Women magazine. Today, we will look at the final 8 supplements that can help you to achieve and maintain the body weight and fat composition you desire. So, let's go.

1. Green tea - It contains high amounts of caffeine, which is proven to increase metabolism. Although still under some debate, green tea has also been shown in recent studies to promote fat-burning and reduce bodyweight in overweight individuals.
   
2. Hoodia - Hoodia is an appetite suppressant that has been used extensively in South Africa and has been shown to reduce body mass through decreased food consumption.
   
3. MCT oil - Medium-chain triglycerides (MCT) are similar to fish oil and CLA in their ability to burn fat. Studies of overweight individuals have shown that consuming MCTs results in greater fat loss versus consuming LCTs (long-chain fats like beef fat). Research with obese women who supplemented with MCT oil showed greater metabolic rate and fat oxidation when compared to subjects who consumed a diet rich in LCTs.
   
4. Yerba mate - A South-American drink of the ancient Indians, yerba mate is an herbal drink that is gaining popularity in other countries. When consumed in capsule form as an herbal mix along with guarana and damiana, yerba mate has been shown to reduce bodyweight in overweight individuals. The herbal mix also increases a feeling of fullness for an extended period of time.
   
5. Dietary protein and leucine - Adequate protein intake is important to help maintain muscle tissue during dieting. Conserving muscle helps keep metabolic rate higher, thus resulting in more fat-burning during and after exercise. Protein also helps to maintain a feeling of fullness and to control sugar balance. An essential amino acid found in protein is leucine, one of the BCAAs (branched-chain amino acids).
   
6. Leucine - Leucine promotes protein synthesis and suppresses protein catabolism. In other words, leucine helps to build muscle and decrease muscle loss or wasting. In studies with mice fed a high-fat diet, increased dietary intake of leucine resulted in lower body mass, better sugar control and a positive cholesterol profile. This was due in part to an increased metabolic rate.
   
7. Soy - Soy is a high-quality non-animal protein source that helps to increase lean muscle mass in adults who do resistance training. In a recent study, subjects who consumed a soy protein drink or a soy protein bar had similar lean muscle mass gains. As mentioned previously, more muscle equates to more fat-burning, resulting in greater fat loss and weight loss. See Soy Protein: What is the Truth About Soy? for more information.
   
8. Whey and casein - Both whey protein and casein protein supplements have been shown to increase muscle gains in individuals who strength-train. However, in a 3-month study of active students who consumed both whey and casein, the whey protein group showed a lower body fat percentage and greater improvements in exercise performance.

So, there you have it. Another 8 dietary supplements to consider that can help you achieve your fat loss and weight loss goals.

Have a great day!

Sandy Huard, Women's Health Supply International

My Secret to Losing Weight and Keeping it off

I thought I'd talk about how I lost 65 pounds after the birth of my second child 2 years ago.

Well, it sounds like a lot of weight, but the first 30 pounds came off easily (a 9-lb baby for one) within the first 6-8 weeks. Women who have had babies know that a lot of water retention occurs to support the pregnancy. However, the 35 pounds that was remaining was a whole different challenge.

One thing that helped was breastfeeding because it burns a lot of calories, anywhere from 300-500 calories per day when the baby is feeding exclusively from its mother. Now, 500 calories less per day X 7 days = 3,500 calories less per week (or 1 lb of weight loss). Keep doing this for the recommended 6 months of exclusive breastfeeding and you've lost about 26 pounds.

Sounds easy, right? Well, it isn't really, at least not for many women. A lot of times, breastfeeding makes you hungry so you may eat more than you burn off in a day. Also, you've got a lot of fat deposited in areas you may not have before, like around your middle. Many women can't breastfeed, others have to go back to work soon after the birth of their child. Your only choice is to make your health, fitness and wellness a priority. After all, a woman needs to be healthy and fit just to handle the sleepless nights and the challenges of being a great parent.

What I did was something I had never done before. I started a calorie journal where I wrote down everything I ate in a day and counted the calories with a pocket calorie resource. The one I used was from "Prevention Magazine" and it was excellent. Once I got a handle on what I was eating, I determined how many calories a person of my weight needed in order to maintain my current weight. Then I subtracted 500 calories per day and made that my caloric intake target for the day so that I could lose on average 1 pound per week. Of course, I readjusted my caloric intake target as my weight decreased.

I also began a whole new health and fitness regime starting with the book: "The ABS Diet Get Fit Stay Fit Plan". It was a tremendous resource for me since I had never been serious about strength-training as a means of building lean muscle, helping with weight loss, and creating a lean and toned physique. The book also outlined 12 categories of foods that you need to incorporate as the bulk of your diet on a daily basis.

One of the recommendations in "The ABS Diet" was eating Whey Protein to help build and repair muscle tissue following a strength-training workout. Some flavors like vanilla are very versatile and can be incorporated with fresh berries and a cup of milk in a blender. The end result is a delicious and filling milkshake that doubles in volume (a full 2 cups).

Later, when I had spend about 3-4 months on "The ABS Diet Get Fit Stay Fit Plan", I discovered Chalene Johnson's "Turbo Jam" CD series at www.Beachbody.com and I was hooked! I started doing Turbo Jam workouts 5 days per week (30 - 60 minutes long). After 6 months of eating well and working out, I had lost 35 pounds and was back to my pre-pregnancy weight. By the way, a 30-minute workout flies by. It just takes commitment to get started and to build the health and fitness habit, that's all.

Now, 2 years later, I have kept it off. Remember that "diet" is not something you do short-term until you lose the weight you want, "diet" is defined as the food you eat on a daily basis long-term to maintain a healthy, fit and active lifestyle. Today, women's health, fitness and wellness is my vocation. After many years of inactivity and creeping weight-gain, I'd finally had enough.

So, join me and make "Healthy. Fit. Living Fully." your goals too. Until next time, be good to yourself and be the best role-model you can be for your kids and family members. Ciao for now!

Sandy Huard, President, Women's Health Supply International