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Guest author and fitness expert, Kathy Ekdahl shares her secrets to loosing that extra weight and staying fit and healthy.

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Q- I hear so much on TV, online and in magazines about all kinds of nutritional supplements. I am trying to lose weight, and I wonder if any of these will help?

A- The nutritional supplement industry is a multi-billion dollar industry that is largely unregulated.  90% of what is out there is a scam, and worse, some of these products are  dangerous. It is hard to know what works and what does not, so let me try to separate fact from fiction, or in this case, out and out lies.

The Truth about Weight Loss Supplements: The fact is that there is no supplement or drug on the market that magically burns fat. All products— even the good ones— require  healthy nutrition and exercise to get results. And, the bad ones, while they may decrease appetite, usually have bad side effects and can be downright dangerous for your health. Think about it; given that obesity is responsible for millions of dollars of wasted health care, and kills hundreds of thousands of Americans each year, if there was a “miracle” pill- wouldn’t we all know about it?  Withholding that kind of info would be like withholding chemotherapy for cancer patients- unethical.

Weight Loss Supplements to Avoid: To be specific, avoid all weight loss supplements with stimulants like guarana, ma huang, ephedra (which is actually illegal now) and even excess caffeine. These drugs try to elevate metabolism- but an elevated metabolism also means elevated blood pressure and heart rate, which could cause serious medical conditions. Caffeine has been shown to increase endurance, and may help increase energy temporarily for exercise, but overuse of caffeine has more side effects than benefits. However, green tea extract has been shown by research to elevate metabolism without negative side effects, so this is something to try.

Which Weight Loss Supplements Are Useful: Protein powders/shakes can be useful for people doing heavy weight training. They provide the nutrients necessary to rebuild muscles. But again, there is no magic to these shakes. Creatine is a form of protein that is used in energy metabolism. Creatine has been shown to be safe when taken as directed. The extra Creatine enables the user to lift heavier weights, which in the long run, produces more fat loss and more muscle gain. Side effects of Creatine are water weight retention- not my goal in life- but for those who are trying to add a lot of muscle, this is an option.

Alli, a former prescription drug which is now over the counter, is currently being investigated as a cause of liver damage. Be careful!

Again, even Alli does not work unless you follow  diet and exercise suggestions exactly. Side effects- don’t ask!

So- what do I recommend? A whole food supplement, or if that is not available, a vitamin supplement. Extra protein if you are lifting heavy weights, and lots of water throughout the day. Green tea can be used to elevate the metabolism without nasty side effects, so that is worth a try. Otherwise- get moving, eat well, get rid of junk food and processed foods.

Kathy Ekdahl, ACE cPT, CSCS, is a nationally certified personal trainer and strength and conditioning coach, who lives in Hudson, Mass. Kathy has  worked for over 20 years in the fitness industry, and is the coach of the Hudson High School Women’s Varsity Lacrosse and Field Hockey teams. She will be answering your fitness questions each week in this column, and welcomes your questions. To send a question, email Kathy at: kathy@personalbestpersonaltraining.com.