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Weight Loss Facts
▪ Find out if your weight is considered normal, overweight or medically obese ▪
▪ Facts about common ingredients for over-the-counter weight loss products ▪
Determine if you are Normal, overweight or medically obese
Before taking any weight loss product or beginning any diet program, you must determine if you really need to lose weight. Most of the time losing a few pounds is as easy as eating less and exercising more often. But there are instances when you need help.
Measuring your BMI or Body Mass Index is the most popular and most used method for adults over the age of 17 years to determine if weight loss is recommended.
BMI demonstrates the relationship between body size and body fat. This relationship can differ with age and gender. For example, women are more likely to have a higher percent of body fat than men with the same BMI. Plus, older people are more likely to have more body fat than younger adults with the same BMI. However, BMI measurements generally are good measures of obesity.
Why is BMI important?
BMI measurements center around the effect body weight has on disease and health. As BMI increases, so does the risk for many diseases. Common conditions linked to being overweight and obese include the following: Lowered Life Expectancy, Cardiovascular Disease, High Blood Pressure, Osteoarthritis, Diabetes.
BMI is one of many factors used to evaluate risk for disease. Other factors that may be important include: Blood Pressure, Blood Sugar Level, Cholesterol, and Family History of Disease.
However, BMI can provide a very good idea of whether weight loss is needed.
Use the BMI calculator to evaluate your weight
The BMI calculator requires a web browser that has JavaScript capabilities turned on. If not, you can always calculate your BMI by using this formula:
English measurements > BMI = (Weight in pounds / Height in inches) x 703
Metric measurements > BMI = (Weight in kilograms / Height in centimeters) x 10,000
English BMI calculator |
Metric BMI calculator |
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What does my BMI number mean to me? |
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People who fall in the BMI range of "over weight" or "obese" should try not to gain additional weight. Plus, people who are overweight or obese should consider losing weight to prevent increasing risk to their health. Whatever your BMI, talk to a licensed health care physician to see if you are at an increased risk for disease. Remember, even a small weight loss (5%-10% of your current weight) may help to lower the risk of disease. |
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Common misconceptions about BMI measurements:
1- Two people can have the same BMI, but a different amount of body fat. For example, a body builder with large muscle mass and low body fat may have the same BMI as a person who has more body fat. This is because BMI is calculated using weight and height only.
2- BMI alone is not the only factor in the risk for disease there are many other risk factors for disease. However, as a general rule, a higher BMI increases the risk for many diseases.
Obesity occurs when more calories are consumed than burned. There are many factors that are suspected to cause obesity. Plus, obesity is often triggered by multiple factors.
The follow are some main causes of obesity:
▪ Gender - Women are generally more overweight than men. Men have a higher resting metabolic rate than women. Plus, when women are post-menopausal, metabolic rates decrease drastically.
▪ Genetics - Your ability to gain weight and to lose weight is positively correlated to your parent's or close relative's abilities to gain or lose weight. However this is not a 100% relationship. There are many people are genetically predisposed to obesity but do not become obese themselves. This could be due to a number of factors such as weight consciousness, high levels of physical activity, etc.
▪ Age - It is generally known that as you age, your body's metabolism decreases. Additionally, your body does not require as many calories as it once did to maintain a healthy weight.
▪ Psychological Factors - For many people, emotions play a big role in eating habits. Negative emotions such as anger. boredom and sadness are associated with over eating and "binge eating." Even though overweight people generally have no more psychological abnormalities than normal weight people, about 30% have trouble with "binge eating" (eating a large amount of food in one sitting without self-control).
▪ Environmental Factors - A person's environment also plays a significant role in weight gain. Lifestyle behaviors such as what a person eats and how active he or she is makes play a big role in maintaining a healthy weight.
▪ Physical Activity - Active individuals require more calories than less active ones to maintain their weight. Additionally, physical activity tends to decrease appetite in obese individuals while increasing the body's ability to preferentially metabolize fat as an energy source.
▪ Illness - Some rare illnesses can cause obesity. These include hormone problems such as hypothyroidism (poorly acting thyroid slows metabolism) and other rare diseases of the brain can lead to overeating.
▪ Medication - Certain drugs, such as steroids and some antidepressants, may cause excessive weight gain.
* abstract from bellaonline.org - art6351
▪ Maintaining body functions accounts for 60-75% of your daily caloric expenditure. Muscle is 17-25 times more metabolically active than fat.
▪ Skipping breakfast reduces the number of calories burned by 500-700 per day. But, eating breakfast increases your metabolic rate by 25%.
▪ 1 gallon of ice cold water burns 123 calories and is key to losing weight because it helps with digestion, prevents constipation, and keeps you hydrated (dehydration can lead to false hunger and cravings).
▪ People who consume foods containing fat substitutes never learn to dislike fatty foods while those who learn to cook using foods that are naturally lower in fat eventually lose their taste for high fat diets.
▪ Drinking diet sodas is not as great as you think. Consuming artificial sweeteners on a regular basis makes people acquire a taste for sweeter foods.
▪ Many low-fat foods have extra calories from sugar and other carbs. For example, lowfat yogurt contains 3-6 teaspoons of added sugar making it a poor snack choice. Have plain yogurt with fresh fruit, whole grain cereal, and cinnamon instead.
▪ Alcohol contains about 7 calories per gram, almost as much as fat at 9 calories per gram. Just one glass of wine inhibits your body’s ability to burn fat for 48 hours.
▪ Counting calories vs. counting fat grams. According to experts counting calories is far more important when it comes to weightl oss but this doesn’t mean you should eat a high fat diet. Reducing your saturated fat intake prevents heart disease.
▪ The body only needs 500mg of sodium a day but the average American diet contains 4000 to 6000 milligrams a day. Reducing salt intake can help you shed water weight.
▪ 30 min. high intensity exercise burns 500 calories - 100 of these calories are from fat. 30 min. low intensity exercise burns 100 calories - 60 of these calories are from fat.
Below is a list of popular and common ingredients used in over-the-counter weight loss drugs and appetite suppressants. (listed in alphabetic order)
Aloe
Most often used as a topical product for wound healing, oral forms of aloe are added to herbal weight-loss products. Oral aloe produces a strong cathartic response (producing bowel movements) and many aloe weight-loss products are marketed as "internal cleansers." However, aloe or aloe-containing products should not be ingested orally if you have intestinal problems like Crohn's disease, ulcerative colitis or abdominal pain of an unknown reason. The ingestion of aloe has lead to side effects such as abdominal cramping, diarrhea and problems with the body's mineral balance.
Cascara
Cascara is a common ingredient used in weight loss products. One of the few herbs approved as an over-the-counter drug by the FDA, it is a strong stimulant laxative. Misuse of this herb has caused problems with the body's minerals (such as potassium, sodium). It should not be taken if you are pregnant or breastfeeding. Cascara may interact with medications such as Lanoxin (a medicine to treat heart failure) and diuretics (water pills, used to treat hypertension and other health problems).
Chitosan (KITE-o-san)
This dietary supplement is made from chitin, a starch found in the skeleton of shrimp, crab, and other shellfish. Chitosan cannot be digested; therefore it passes through your intestinal tract unabsorbed without adding any calories. The chemical nature of Chitosan makes it bind with fatty foods, removing some of the fat from your body as it passes though rather than allowing it to be absorbed.
Chromium
Chromium is thought to enhance the effect of insulin and therefore the breakdown of carbohydrates. It is used by many products as a weight loss aid and a fat burner.
Dandelion
Dandelion is a natural diuretic. It may produce significant weight loss by decreasing body water. However, it can cause allergic reactions and heartburn.
Ephedra (ma-huang)
Its active ingredient ephedrine were commonly found in herbal dietary supplements used for weight loss. In February 2004, the FDA (United States Food and Drug Administration) prohibited the sale of ephedrine in any dietary supplement in the U.S. due to rampant ephedra abuse by weight loss pill users. However in April, 2005 a United States District Judge overruled the FDA ban on ephedra and ephedrine alkaloids noting that the FDA did not prove that ephedra was a health risk. Currently the FDA allows 10 mgs of ephedra or ephedrine alkaloids per day.
For the complete court ruling please follow this link > new ephedra court ruling
5-hydroxytryptophan (5-HTP)
Found in some over-the-counter weight loss formulas, this extract from a West African plant seed has replaced tryptophan supplements after the FDA banned sale of tryptophan due to its link to a rare and potentially deadly blood disorder.
Garcinia (hydroxycitric acid)
An ingredient found in at least 14 weight loss supplements comes from a plant native to India and Southeast Asia. The purposed use of Garcinia is as an appetite suppressant.
Glucomannan
Made from the root of Amorphophallus Konjac, glucomannan is said to contribute to weight loss by delaying the absorption of glucose from the intestines. Small limited studies have shown glucomannan to be effective in decreasing body weight. This effect is believed to be due to a "feeling of fullness" which may be due to the swelling of the glucomannan in the gut once it has been exposed to liquids. However, esophageal obstruction has been reported in several people taking glucomannan. Glucomannan and glucomannan-containing products have been banned in several countries due to the high incidence of gastrointestinal obstruction. Glucomannan should not be used by people with a previous history of gastrointestinal obstruction, and caution should be used in diabetics.
Guarana
Made from the seeds of a plant native to Brazil, guarana speeds up the brain's activity and is used to promote weight loss due to its stimulant and diuretic effect. Guarana contains 3% to 5% caffeine and may cause high blood pressure. Some of the extracts have been known to cause prolonged bleeding and interact with blood thinner medication such as Coumadin. Side effects from guarana may include nausea, dizziness and anxiousness.
Guar Gum
Also known as guar, guar flour, and jaguar gum, guar gum is a dietary fiber obtained from the Indian cluster bean. Guar gum has been commonly used in small amounts as a thickening agent for foods and medications. It has been noted to decrease appetite by providing a "feeling of fullness." However, guar gum may cause obstruction of the esophagus.
Herbal Diuretics
There are many varieties of herbal diuretics that are commonly found in over-the-counter weight loss products as well as herbal weight loss preparations. Most of the diuretics used in over-the-counter treatments are derived from caffeine.
Pyruvate
Pyruvate is formed in the body during digestion of carbohydrates and protein from food. It may have a slight effect in helping you shed pounds, according to some studies. Found in the form of pyruvic acid, pyruvate can be found in various foods including red apples, cheese and red wine.
St. John's Wort
This herbal product is primarily used as an antidepressant. If you are taking St. John's Wort, you should avoid tyramine-containing foods (for example, aged cheese, cured or aged meats, wines, etc.). You should also check with your doctor before taking any other medications, since it has many potential harmful interactions with antidepressants, birth control pills, blood thinners and heart medications.
Yerba Mate
Also known as Paraguay tea, yerba mate is a strong brain stimulant (the doses typically used mimic that of 100 to 200 mg of caffeine).
Common Sense Advice for Taking Over-the-Counter Weight Loss Products
▪ If you become ill while taking an over-the-counter weight loss product, consult with a licensed health care professional.
▪ Consult with a licensed health care professional if you have questions or would like advice about an over-the-counter weight loss product.
▪ Do not take over-the-counter weight loss products if you are taking medicine for a chronic condition (for example, high blood pressure or depression). If you are unsure consult with your doctor prior to taking any over-the-counter weight loss products.
▪ Do not take over-the-counter weight loss products if pregnant or attempting to become pregnant.
▪ Do not take over-the-counter weight loss products if you are nursing.
▪ Do not give over-the-counter weight loss products to a young child.
▪ Do not take large quantities of any over-the-counter weight loss products.
▪ Buy over-the-counter weight loss products in which the ingredients are listed on the package.
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