Weight-Loss Pills: Do they work?

Saturday, October 18, 2008

Let's be honest for a moment. You've seen the advertisements for weight loss pills-you know the ones with those amazing before and after pictures-and you've wondered to yourself...do they work?

Diet pills are everywhere, they tempt from store shelves, from infomercials and from glossy magazine pages. You probably know someone who is dabbling with diet pills or maybe you've tried them yourself. Have you ever wondered how they work?

Weight loss pills can be broken down into 3 basic categories:

Appetite Suppressants: These work just like it sounds. The appetite-regulating region of your brain (the hypothalamus) is tricked by blockage of the re-uptake of serotonin and norepinephrine. As a result you feel like you've just eaten a big meal, so you're less likely to overeat.

Stimulants: These types of weight loss pills used to contain a combination of ephedra and caffeine to raise energy expenditure (thermogenesis) while also reducing appetite. You're probably aware that these pills were proven in some cases to be deadly, so ephedra was taken off the market. Stimulant pills now contain other ephedra-like substances, vitamins and caffeine. The idea is to increase energy and boost metabolism.

Fat Blockers: These pills inhibit the action of the enzyme lipase, which is responsible for breaking down fat during the digestion process. The goal is to prevent a percentage of the fat you've eaten from being absorbed into your system.

So we return to our burning question. Do the pills work? Here's what the diet pill companies say:

-"You'll lose 30lbs in 30 days"
-"Achieve rapid weight loss results"
-"Burn calories and fat 24 hours a day"
-"Fights fat and delivers rapid weight loss"

Those claims are amazing...too bad they are just that-claims. It's so tempting to imagine that those benefits could be gained just by swallowing a pill. Tempting enough to make diet pills a multibillion dollar a year industry. Hmmm, makes you wonder that if that many diet pills have been taken then why don't we all look like swim suit models yet?

While diet pills showcase a few star subjects, none of whom live on your block, the world is full of real people who have lost weight and improved their lives with exercise and healthy eating. Check out these proven benefits of exercise:

-Increased Weight Loss
-Strengthens Heart and Lungs
-Improved Sleep Pattern
-Increased Strength
-Improved Coordination
-Raised Self Esteem
-Renewed Confidence
-Feel Good Endorphins
-Feel Younger Than Ever
-Improved Mood

A pill may slightly increase your metabolic rate for a time or may suppress your appetite, and you may lose a few pounds. However, a pill alone cannot produce serious or permanent weight loss. A pill cannot deliver the same results as healthy nutrition and regular exercise.

And weight loss pills have been known to give the following side effects:

-Raised blood pressure
-Increased risk of heart attack
-Cramping, gas and diarrhea
-Constipation
-Headaches
-Dry Mouth
-Insomnia

The bottom line is that true weight loss can't be achieved by a pill.

If you really want to lose weight, if you're looking for long term health benefits then look no farther than your sneakers. That's right, lace them up and go for a jog. Then schedule a time to call me.

Together we will turn you into a walking talking billboard for the benefits of exercise.

Labels: diet, fitness

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Small changes make a big difference

Thursday, October 02, 2008

How many times have you told yourself that you need to lose weight?

I'm not talking about a couple pounds either – I'm talking about 20 or more pounds of extra fat that you'd like to see disappear.

I've come to notice a trend. Most people psyche themselves out before they ever start losing the weight. It's as if the enormity of their goal simply puts them into shut down mode, and they give up on the idea entirely.

Has this ever happened to you? You try out a diet or exercise plan for a week or so, and then you get frustrated when your body looks the same as before. So you give up.

Weight loss isn't a speedy thing. It takes time to gain weight – many people put on weight for years and then expect to lose it in a few weeks or months. It doesn't work that way.

So instead of pressuring yourself into losing 50 pounds in two months, how about sticking with a realistic, proven way for long term weight loss: Small changes to your lifestyle over time will make the difference.

In practical terms, make it your goal to drop one pound a week.

Now, this may not seem like that much, but if you did this consistently for one year it would result in 50 lbs lost. All it takes are small changes in your daily lifestyle. Let's break the process down...

How to shed a pound a week: Burn 3500 extra calories.

It really is that simple. Try the following three steps:
Record your normal weekly exercise – look at everything from walking to participating in sports to exercising in the gym. This is your starting point. You need to burn an additional 3500 calories on top of your normal weekly exercise. If you don't currently exercise, then this step is really easy for you, a simple blank page will do.

Record your normal weekly food intake – this may be hard to do honestly, but remember that you are only cheating yourself by not recording everything. Calculate the total number of calories that you eat in an average day. In your quest for dropping inches you shouldn't exceed your normal daily caloric intake – you should, rather, work at slowly decreasing that number. Remember, we are going for a 3500 calorie deficit each week – this can be done by a combination of increased calorie exertion (exercise) as well as a decrease in calories consumed (eating less).

Chart the difference - now that you know your starting point for both calorie exertion and calorie intake it is time to turn the tables in your favor. Take every opportunity to exert more calories by increasing your physical activity, and to decrease your calorie consumption by eating fewer calories and by making healthier selections. Record your progress in a notebook and refer back to it often. You will be surprised how encouraging it is to see your progress written down on paper.

Remember, if you burn up 500 calories a day you will drop a pound in a week.

Here are some practical ways to lose calories:

If you normally...Do this instead...
Drink regular soda pop...Drink water or diet soda pop (160 calories lost)
Eat a snack from a vending machine...Enjoy an apple (180 calories lost)
Hit the snooze button in the AM...Jog for 30 minutes before work (150 calories lost)
Skip your workout...Call me for an invigorating workout (changes your life!)


Weight loss doesn't have to be allusive. Make small changes each and every day toward a healthier, fitter you. Remember that small changes make a big difference.

I'm always available to help – call or reply to this email to set up your free coaching consultation.

Labels: exercise, fitness, Fitness Diet Inspiration Motivation

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