Can dietary supplements help you lose weight?

Judging from the current consensus of the world's authoritative nutrition circles and drug regulatory authorities, no dietary supplement has been proven to directly and safely achieve long-term weight loss. Those who claim that "you can lose weight without moving or stuttering" are all because of their IQ tax.

That’s not to say that all supplements are useless placebos. After all, there is a lot of controversy about the effects of different supplements. Many fitness enthusiasts and weight losers I have come into contact with do also use supplements as supplements. For example, there was a girl who consulted me before. Her blood sugar fluctuated greatly in the early stage of sugar control. She was always hungry and wanted to eat sweets. After going to the nutrition department for a check-up, she followed the doctor's advice and took a small dose of chromium supplements. Her appetite has stabilized a lot. Along with walking briskly for 30 minutes a day and adjusting her diet, three She lost 11 pounds in a month. At first, she thought it was the miraculous effect of the supplements. Later, after she stopped taking the supplements, she continued to maintain her eating and exercise habits and her weight did not rebound. Then she realized that the supplements had at most helped her clear away small obstacles on the road to weight loss. If she really wanted to lose weight, she would have to adjust her own living habits.

Take white kidney bean extract, which is the most controversial thing on the Internet, for example. Some people say that you will not gain weight even after eating a big meal, while others say that even if you eat even a little bit, it won’t help. In fact, the application scenario is not right: it can only inhibit part of the activity of alpha amylase, and it can block the calories of starch in the rice and noodles you eat. It cannot block the sugar and oil in milk tea and fried chicken. I used to have a fan Silton ate two bowls of braised pork with rice, then chewed two white kidney bean flakes after eating, and gained three kilograms in half a month. On the other hand, if you control your daily diet very strictly, you just occasionally have to eat more carbohydrates when friends gather for dinner. If you eat it half an hour in advance, you can indeed reduce your caloric intake. It is a temporary patch, but it is far from being a "magic tool for weight loss". L-carnitine is even more so. Many people call it an IQ tax if they don't lose weight after taking it for half a month. This thing is essentially a "transporter" that helps transport fat to the mitochondria for consumption. If you lie down every day, your body doesn't need to consume fat at all. No matter how many transporters you buy, it won't be able to transport it? Only for people who have done enough aerobic exercise, eating something before exercise can indeed slightly improve the efficiency of fat consumption. It will burn dozens of calories more than not eating at all, which is about half a mouthful of cake. It is not worth spending a lot of money to stock up.

What you need to be most careful about are those "slimming tablets" and "fat-burning candies" sold by Sanwu WeChat merchants, which are disguised as dietary supplements and secretly contain prohibited ingredients such as sibutramine and phenolphthalein. After eating them, you will indeed lose your appetite, have diarrhea, and lose weight. The scale is fast, but I have seen no fewer than ten people who suffered from palpitations, insomnia, and aunt disorder after eating. Some time ago, I also saw in the news that a little girl suffered liver and kidney damage after eating this kind of product.

If you really want to lose weight, don't think about taking shortcuts. The calorie gap created by eating 7 minutes and exercising 3 minutes is the core. Supplements are at best a dispensable auxiliary. If you really have the money to buy supplements, buying more fresh vegetables and chicken breasts is better than anything else.