How to Know if Weight Loss Supplements Really Work

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methods

1Interpreting Supplement Claims

2Evaluating Safety Concerns

3Adjusting Your Lifestyle

Other Sections

Expert Q&A

Tips and Warnings

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References

If you've been struggling with your weight for a significant period of time, you've probably been tempted by these seemingly magic pills. However, in many cases, weight-loss supplements produce only marginal results at best. To know if weight-loss supplements really work, you must dig into the supplement's claims and do careful research. Ultimately, remember that the key to sustained weight loss is a healthy diet and regular exercise, and treat any supplement you take as just that – an added boost, not a place to start.

Steps

Method 1

Method 1 of 3:

Interpreting Supplement Claims

1. 
   1
   Review published clinical research. You typically can find articles about published research online that has tested the weight loss claims of specific weight-loss supplements. Keep in mind that researchers define "clinically meaningful weight loss" as at least 5 percent of total body weight over the course of a year.

   • Unfortunately, it may be difficult to find significant studies on the supplements in which you're interested. When you do find studies, look critically at who conducted the research and for what purpose.
   • For example, you want to give more weight to an independent study conducted by a government agency or a university than you would to a study done by a company that also sells the supplement being tested.
2. 
   2
   Evaluate the group size and length of each study. Weight-loss supplement manufacturers rarely complete extensive studies on the safety and effectiveness of their products before introducing them into the marketplace.

   • Many studies involve small numbers of people, and only last a few months or even a few weeks. These studies aren't broad enough for you to get an accurate picture of whether the supplement has long-term effectiveness.
   • Avoid taking a weight-loss supplement for a longer period of time than researchers have spent testing its safety and effectiveness. This means that if a study only tested the safety of the supplement over the space of a month, you should not take it longer than a month. Supplements can have cumulative effects, and these may not be known if no one has ever studied people who took the supplement over a long period of time.
3. 
   3
   Consider personal reviews and testimonials. Keep in mind that testimonials are unreliable, anecdotal evidence that won't really prove whether a weight-loss supplement really works. However, they can provide you with some information regarding the experience of other individuals.

   • Often, weight loss in a clinical setting will differ from the weight loss experienced by individuals not involved in a scientific trial. For this reason, personal reviews and testimonials can give you a better understanding of how the supplement works in "real life."
   • Focus on testimonials by people similar to you to get a better idea of whether that particular weight-loss supplement will really work for you. Look for people that had similar goals to yours and are the same gender as you. Ideally, they also should be the same age, general height and weight, and have a similar lifestyle.
   • It may be difficult to get enough information about someone and how they used the weight-loss supplement through the person's review for that review to really be valuable to you. Be careful about putting too much weight on personal reviews and testimonials for this reason.
4. 
   4
   View sales pitches with skepticism. The ultimate goal of any marketing, advertisement, or promotional material is to sell product and turn a profit. Particularly when you're dealing with individuals involved in multi-level marketing programs to sell dietary supplements, they may not have your best interests at heart.

   • If someone's trying to sell you something, they will try to appeal to your needs and desires, and may make promises that they have no intention of keeping.
   • Sales pitches will highlight individual results that are not typical of the experiences most people taking that particular weight-loss supplement have. Sometimes, the person to whom you're speaking may personally be one of those individuals who has experienced "miraculous" results after taking the supplement.
   • While the salesperson may be a real believer in the effectiveness of the supplement, that still doesn't mean the weight-loss supplement really works, or that it will be beneficial for you.
5. 
   5
   Read labels carefully. Before you take a particular weight-loss supplement, make sure you understand how it's meant to be taken and under what circumstances. Typically, supplement claims rely on taking the supplement in combination with a healthy diet and regular exercise.

   • Even if the product isn't regulated or controlled by a government agency, you should never exceed the dosage listed on the bottle. Doing so could result in significant uncomfortable or unpleasant side effects, such as stomach problems, increased blood pressure, dry mouth, and dizziness.
   • Follow the dosage instructions listed on the label. For example, if the label states that you should always take the supplement with food, make sure you never take it on an empty stomach.
   • If you switch to a different brand of the same supplement, you still need to evaluate the label carefully. Don't assume that you can take a new brand the same way you took the previous one, even if both have the same ingredients.
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Method 2

Method 2 of 3:

Evaluating Safety Concerns

1. 
   1
   Research possible side effects. Before you consider taking a supplement, you need to have a good idea of what might possibly happen to you as a result. With some supplements, you may decide the side effects are too much to risk, even if the product does really work.

   • Government health or medical agencies often are a good source of information about the side effects of weight-loss supplements. In some cases, the side effects may be so severe that the supplement has been banned in various countries. If you're looking at a supplement that any country is banned, find out why.
   • The website of the National Center for Complimentary and Alternative Medicines, based in the United States, is a good source for general information about many different weight-loss supplements.
   • Look at reputable medical websites online to get detailed information about the supplement so you'll know what to expect. Consider the types of side effects, as well as how common they are, before you make the decision to add a particular supplement to your weight-loss regimen.
   • Keep in mind that even "natural" supplements may have unpleasant or dangerous side effects.
2. 
   2
   Read reviews and testimonials. While reviews and testimonials may not give you a clear indication of whether a particular weight-loss supplement really works, they often give you a better idea of the side effects of taking a particular supplement.

   • Keep in mind that just because one person experienced unpleasant or uncomfortable side effects as a result of taking a weight-loss supplement, that doesn't mean you'll have the same experience.
   • However, if through your research you find that a majority of the people who've tried the supplement have had similar side effects, you probably want to avoid that particular supplement just to be on the safe side. The modest benefit you receive from the supplement likely isn't worth the risk of unpleasant side effects.
3. 
   3
   Understand that the FDA does not regulate supplements. In the United States, the Food and Drug Administration does not regulate weight loss supplements. While some prescription weight loss drugs have FDA approval, over-the-counter supplements have not been tested by the government for safety or effectiveness. Understand that you are taking that risk when purchasing weight loss supplements.

   • Keep in mind that just because a product is sold in stores doesn't necessarily mean it's been approved as a weight-loss aid or proven safe for that use. In the U.S., check the FDA's website to see if a weight-loss supplement you're interested in has raised any concerns with government researchers.
4. 
   4
   Consult your doctor. You should always have your doctor actively involved in any weight-loss plan you start. If you're interested in adding a weight-loss supplement, ask your doctor whether they recommend it, and what results you can expect.

   • Typically you can expect your doctor to be skeptical of many weight-loss supplements, particularly over-the-counter weight-loss supplements that are unregulated by any governmental authority.
   • If your doctor approves of a particular supplement, they may be able to offer suggestions on dosage or even recommend particular brands.
   • Depending on your weight loss goals, your doctor may be willing to prescribe you a weight-loss supplement. Prescription weight-loss supplements have a higher success rate than over-the-counter supplements, and have been the subject of more research.
   • If you want to lose weight in a healthy and effective manner, ask your doctor for a referral to a registered dietitian.
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Method 3

Method 3 of 3:

Adjusting Your Lifestyle

1. 
   1
   Have realistic expectations. Regardless of the bold-letter claims of weight-loss supplements, no pill is going to cause excess weight to start falling off like magic. Lifestyle changes are the best way to lose weight and keep it off.

   • Any pills that do significantly enhance weight loss may have side effects that make them dangerous if taken long-term. And once you stop taking the supplement, you can expect the weight you lost to return – especially if you didn't make any major changes to your diet or lifestyle.
   • Weight loss in a research setting may be greater than in a real-life setting because other aspects of the participants' lives are monitored more closely. Typically, diet and exercise is strictly controlled so the researchers can measure the effect of the weight-loss supplement.
2. 
   2
   Start a calorie-restricted diet. A weight-loss supplement won't work if you do nothing to limit and control what you're eating. While a supplement may help you lose more weight than you would lose without it, to begin the process you must consume fewer calories.

   • Build a diet centered around protein, healthy fats, and slow-digesting carbs. You also should include lots of fruit and vegetables. Research the right diet for you, or talk to your doctor or to a dietitian about the best diet strategy for you.
   • Keep in mind what the weight-loss supplement is designed to do. Many of them will claim to give you more energy, which might remedy the problem of feeling tired or lethargic when you start consuming fewer calories. Others are appetite suppressants, which may make it easier for you to stick to your diet. However, the diet has to come first.
3. 
   3
   Exercise on a regular basis. The food you eat is fuel for your body. The more active you are, the more calories you'll burn. If you burn more calories than you eat, you'll gradually lose weight.

   • Start slow, especially if you haven't been in the habit of exercising before. Aim to do something active for at least 15 minutes a day, whether it's going out for a walk or just dancing around your house.
   • Exercise will become habitual if you try to do something at the same time every day, and include it as a necessary part of your routine.
4. 
   4
   Avoid excessive use of stimulants. Many weight-loss supplements contain caffeine or other stimulants. If you're also a regular coffee drinker on top of that, you run the risk of overdosing on caffeine, which can cause you to fatigue faster and have difficulty recovering after exercise.

   • Pay attention to the amount of caffeine or other stimulants that are included in your weight-loss supplement. This is especially important if you're taking a weight-loss supplement that claims it can give you more energy.
   • Keep in mind that you may have to alter your habits to decrease your intake of stimulants when you start taking a weight-loss supplement. Monitor your coffee or tea consumption, especially if you typically consume several cups a day.
5. 
   5
   Give any supplement a full trial. If you decide to start a weight-loss supplement, monitor and assess your progress over the course of several weeks to evaluate its effectiveness. If you don't have noticeable results, you may want to stop taking it.

   • Don't expect to see instant results. Take photos of yourself or measure yourself so that you have an objective means of comparison so you can evaluate your progress. Typically it's better to evaluate the effectiveness of a supplement if you start your diet and exercise program first, do it for about a month, and then add a weight-loss supplement.
   • Make your first evaluations after you've taken the supplement regularly for at least two weeks. If you don't see any significant difference after a month of taking the supplement, stop taking the supplement.
6. 
   6
   Use any supplement in addition to a nutritious diet. You shouldn't view any weight-loss or dietary supplement as a requirement if you want to meet your weight loss goals. As the name suggests, any weight-loss supplement should be taken in addition to a healthy lifestyle.

   • Most weight-loss supplements are designed to help you overcome various hurdles you may encounter as you try to transform your lifestyle into something more healthy. Whatever help they provide, they are not designed to replace a healthy diet and exercise.
   • This can be difficult because many commercials for weight-loss supplements imply – or even outright state – that you can eat whatever you want and make no changes to your lifestyle and still lose weight. These sorts of claims are never accurate.
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Expert Q&A

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• Question

  What is the best slimming pill?

  

  Claudia Carberry, RD, MS
  Registered Dietitian

  Claudia Carberry is a Registered Dietitian specializing in kidney transplants and counseling patients for weight loss at the University of Arkansas for Medical Sciences. She is a member of the Arkansas Academy of Nutrition and Dietetics. Claudia received her MS in Nutrition from the University of Tennessee Knoxville in 2010.

  

  Claudia Carberry, RD, MS

  Registered Dietitian

  Expert Answer

  The best way to get slim is by reducing portion sizes, making healthy food choices, and getting 150-300 minutes of physical activity per week. Pills are not the most effective way to lose weight.

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• Question

  When should you take a fat burner?

  

  Claudia Carberry, RD, MS
  Registered Dietitian

  Claudia Carberry is a Registered Dietitian specializing in kidney transplants and counseling patients for weight loss at the University of Arkansas for Medical Sciences. She is a member of the Arkansas Academy of Nutrition and Dietetics. Claudia received her MS in Nutrition from the University of Tennessee Knoxville in 2010.

  

  Claudia Carberry, RD, MS

  Registered Dietitian

  Expert Answer

  There are no effective "fat burner" medications available. The only way to burn fat is to be active and minimize how much time you spend sitting.

  Thanks! We're glad this was helpful.
  Thank you for your feedback.
  If How.com.vn has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission.Support How.com.vn

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• Question

  How many times a day should I drink BCAAs?

  

  Claudia Carberry, RD, MS
  Registered Dietitian

  Claudia Carberry is a Registered Dietitian specializing in kidney transplants and counseling patients for weight loss at the University of Arkansas for Medical Sciences. She is a member of the Arkansas Academy of Nutrition and Dietetics. Claudia received her MS in Nutrition from the University of Tennessee Knoxville in 2010.

  

  Claudia Carberry, RD, MS

  Registered Dietitian

  Expert Answer

  It varies based on different products. Always use supplements as directed. Talk to your doctor before adding any supplement to your diet.

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  Thank you for your feedback.
  If How.com.vn has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission.Support How.com.vn

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Tips

• When purchasing supplements, look for a third party verification of the supplement's safety and effectiveness. One such label is the US Pharmacopeial Convention's (USP) Verified Mark.
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• Diet and exercise are the healthiest way to lose weight.
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Warnings

• Supplements are not regulated by any federal agency. This means that they may not contain the ingredients that they claim to have or they may have a different proportion of ingredients than advertised. Many may have false or inaccurate health claims on their label.
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