Sorry, there is no such thing. My headline should be, “Weight Loss Not Easy,” but then fewer people would read the post - and people need to read this post. Right now, masses of people are searching for that one pill, powder, or cream that will melt away excess fat with no behavioral change required. Said pill, powder, cream DOES NOT EXIST. It does not! Think about this carefully. There are more overweight/obese adults in the United States and similar countries than there are normal weight adults. Because excess fat is associated with disease and being overweight can affect ones physical and psychological health, a simple remedy would be groundbreaking. If this remedy currently existed, 70% of the US would not be overweight.
Products promising weight loss – fast, substantial,
permanent, and painless – are simply fraudulent. Unfortunately, the makers of these products
do not have to submit them to clinical trials where efficacy is established or
to post market trials where effectiveness is established – i.e., the FDA does
not regulate the products. However, the
companies that sell supplements/weight loss products must tell the truth about them
in advertisements.
Truth in advertising is a law and the Federal Trade
Commission (FTC) is responsible for its enforcement. The FTC is understaffed and it takes years
for them to get a falsely advertised product off the market. The FTC went after 4 companies this week –
read here,
and has started the year with increased efforts to protect consumers, updating
their guidance to both businesses and consumers for the first time since 2003.
I like the guidance the FTC provides to businesses, because
in their communication to them, the FTC enlists the support of businesses and
suggests that by screening the ads that they publish, businesses are protecting
themselves from being associated with a ‘bad’ company – an unscrupulous
company. This is a good strategy because
if media polices the ads, the FTC caseload could be reduced. The FTC could go after and prosecute
violators quicker. I will benefit, too. There will be fewer sensational, commercials
that raise my blood pressure.
The FTC encourages media to stop and think about an ad
before publishing or airing it. They offer 7 ‘gut checks’, but I can be more
concise. If an advertisement sounds too
good to be true, it is too good to be true. You cannot lose weight if you do
not change something about your eating and activity: the number of calories you
consume, the type of calories you consume, the amount of exercise you do, the type of exercise you do. It is best to address all of these, but research
suggests that diet alone will work to some extent.
You can read all the claims for businesses to watch out for here.
The scientific study of fat gain and loss is dynamic. It feels like we learn something new every
day, and indeed some of the things we believed to be true are not. (I didn’t ‘know’ this before grad school, but
in science things are never proven, only disproved). Nutrition scientists once thought that all
fat was bad in excess, but that no longer appears to be true. They, and we – the public, also believed that
a calorie is a calorie, but that truism is under current scrutiny as well. I tell you this because I know many of you
have become frustrated with and distrustful of science. That is no reason to turn to supplement
makers, I assure you; the makers of weight loss supplements deserve much less
of your trust. The fact that we are
learning more about fat gain and loss through science is a good thing. One of the most important new findings is
that being over fat – as a population or as individuals – is caused by multiple
factors. Researchers have not identified
all the factors, and the ones they have identified are not completely
understood. But we know some things in
the aggregate.
For example, calories (amount and type) matter most and genetics matter
least (by matter, I mean the amount of impact these factors have on body
fatness). Somewhere in between these two
extremes is the amount and type of physical activity one engages in and metabolism. An important note about metabolism is
this: an individual’s metabolism is
affected by what and how much he or she has eaten over his or her lifetime and the
amount of body fat he or she has carried.
In other words, a metabolism can become dysfunctional and this
individual dysfunction makes it hard for anyone to prescribe generic weight
loss advice - not everyone who cuts their calories and increases exercise will
have the same results. This is the
painful truth. In addition, I’d like to
disavow you of the notion of a set point weight. Instead, consider this: if a person does a
certain thing and loses 10 pounds but then stops doing that certain thing,
their weight will return to its previous level.
That is not destiny – the weight returned to its previous level for a specific
reason – a person’s actions.
In summary and in closing, no diet supplement leads to easy
weight loss. In the absence of disease,
body fat does not melt away. Please
consider this before you spend your money and invest your hopes in a weight
loss supplement. The FTC is cracking down on companies who market products as
if the products were weight loss miracles, and is asking businesses to give ads a ‘gut
check’ before they agree to publish them.
Losing excess body fat is important and safe ways to do so exist. One way to maintain a healthy weight is to follow the
guidelines suggested by the Harvard
Nutrition Source and to commit to daily or near daily exercise that increases
your heart rate for 30 or more minutes.
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