Scaling down: lose that pear shape with these safe supplements - dietary supplements for weight loss - Brief Article

Good news: There are dietary supplements that can help promote weight loss without over-stimulating the nervous system. They work by improving metabolism, increasing exercise endurance, promoting the breakdown of fat and decreasing appetite. These benefits--along with a healthy diet and regular exercise--will put you on the road to a shapelier you.

Conjugated linoleic acid (CLA) is a dietary fatty acid that occurs naturally in dairy products and most meats. As a nutritional supplement, it's derived from linoleic acid, an essential fatty acid. Studies published in both the Journal of Obesity And Related Metabolic Disorders (2001) and Journal of Nutrition (2000) show CLA reduces body fat in overweight and moderately obese people. The fatty acid also is reported to increase lean body mass, muscle strength and exercise endurance.

For long-term use, the amount usually recommended is 500 milligrams (mg) three times daily before or with meals. (Note: The amounts used in the aforementioned studies were two to three times higher, but the treatment period was only 12 weeks.)

Pyruvate, available in supplement form, is found in foods such as red apples, red wine and cheese. Research suggests pyruvate acts to promote weight loss by enhancing metabolic rate. Human studies reported in the American Journal of Clinical Nutrition (1992, 1994) have found that pyruvate not only promotes the loss of body fat, but, as reported in Journal of Obesity And Related Metabolic Disorders (1996), it also helps to keep it off. To demonstrate this, overweight people who had lost weight in a previous related study were divided into two groups. Each group was put on an increased-calorie diet, but only one group was given pyruvate. The pyruvate group regained significantly less weight and less fat than the group on the increased-calorie diet alone. Jacob Farrin, ND, a naturopathic physician and head of the weight loss clinic at The Center for Traditional Medicine in Lake Oswego, Oregon, recommends 100 mg of pyruvate daily, although some studies have used 6 grams daily or more.

Farrin recommends chromium to help stabilize blood sugar levels, so you're less likely to get tired and hungry. He also finds that it decreases sugar cravings in his patients. Chromium, an essential dietary mineral, interacts with insulin to maintain normal blood sugar levels.

Chromium deficiency causes an abnormal increase in blood sugar and low-density lipoprotein (LDL or "bad") cholesterol, and it can also lead to adult-onset diabetes.

Recent scientific findings indicate that correcting a chromium deficiency may also protect against the development of heart disease in people who are overweight. According to Eric Rimm, PhD, associate professor of epidemiology and nutrition at the Harvard School of Public Health, "Our research found that men who were low in chromium had a significantly higher risk of developing heart disease and heart attack. This risk was even greater for men who were obese. Preventing chromium deficiency may therefore protect against the development of heart disease, particularly in those who are overweight." Most doctors recommend 200 to 600 micrograms of chromium picolinate daily.

Hydroxytryptophan--or 5HTP--is derived from seeds of the herb Griffonia simplicifolia. In human studies, 600 to 900 mg per day of 5-HTP has been shown to promote weight loss, appetite reduction and decreased carbohydrate and fat intake. According to Farrin, "50 mg of 5-HTP 30 to 60 minutes before each meal is very effective at promoting satiety, but more than that can cause sleepiness." Although 5-HTP is safe for healthy individuals, it can interact with certain prescription medications. You should consult a health care professional familiar with its use.

Capsicum annum, also known as cayenne pepper-the hot ingredient in those sassy south-of-the-border sauces--can actually reduce your appetite while pumping up your metabolism. According to two recent studies published in The British Journal of Nutrition (1998, 1999) people taking cayenne every day both increased their fat metabolism and decreased their appetite.

Similarly, capsaicin, the active ingredient in cayenne, reduced appetite and food intake by as much as 200 calories per meal. To pack a real fat burning punch, Farrin recommends combining ginger and cayenne for a tasty addition to low fat meals.

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