Do You Need Supplements for Weight Loss?


If you look on the Internet for weight loss help, you can quickly become very confused. There are all types of diets, exercise programs, drugs, and supplements to choose from. The problem is that a lot of these websites contradict each other. Many of the diet and exercise programs will tell you that you don't need any supplements or drugs. And many of the supplement companies will obviously make it seem as if you will have no hope of losing weight unless you buy their product. So who is right?

To make a logical decision, you've got to take a step back and remember how you (or anyone for that matter!) loses weight. There is only one rule: You have to burn more calories than you eat. That's it. If you can do that, you can lose weight.

If you can prepare your meals in line with your nutrition and exercise plan, you should see success. However, you must ensure that your plan is going to give your body all the nutrition it needs to stay healthy in order to give it the best chance for weight loss.

What Exactly Is A Supplement?

The problem is that it is very hard to prepare meals made with whole foods for every meal you eat. Often you are on the road, at work, or just too busy and you need to eat something while you are not at the luxury of your own kitchen. This is where opportune supplements help. Supplements are products that are designed to replace and/or enhance natural foods.

For example, if you have planned a busy day and you aren't going to have access to a kitchen, your anxieties about a ruined diet are valid. Instead, you might consider a meal replacement powder to help you negotiate that period so that you still get the quality and controlled quantity of calories you need without deterring your eating plan. Otherwise, you could be easily tempted by an unhealthy option at the drive-through, or forgo food altogether and be ravenous and overeat at your next meal.

Supplements can also be useful when trying to rev your metabolism by eating five to six mini-meals throughout the day. Research has shown that this method may help improve weight control and possibly even improve cholesterol levels. Supplemental foods and beverages (in combination with whole foods, of course) can help you control your mini-meal calories and nutrients in a more precise fashion in order to meet your nutritional requirements for the day.

The bottom line is that supplements are ideally not meant to give you anything artificial. They are designed to ensure your body gets the full amount of calories and nutrients you need to operate in a healthy way.

How Should You Take Supplements?

All supplements are not the same. Some supplements should be taken more frequently than others. For example, women who are iron- or calcium-deficient might be advised by a doctor to take an iron or calcium supplement, respectively, on a regular basis. In addition, many individuals who diet—eating less than 1200 calories per day—may need to consider a daily multivitamin to ensure nutritional adequacy. Compare this to meal replacement powders, which are not recommended as a daily staple to your diet. You should only reserve those types of supplements for when you truly cannot get the food you need. Also keep in mind that if you become totally reliant upon certain supplements, it may prove difficult to eventually wean back into a completely whole-food diet. That means that you will still need to be cautious of your total calorie intake whether you are supplementing or not.

In addition, be mindful that the quality of supplements is not strictly regulated by the government (in comparison to our highly regulated food supply). It is therefore extremely important that you buy supplements from a reputable manufacturer and/or knowledgeable retailer.

Should You Use Supplements?

So is it useful to consider supplements in efforts to lose weight? Yes.

Does that mean you should use supplements for every meal? No.

The calories and nutrients you get from whole foods are always the best quality. If you can get all of your nutrition from natural foods, make sure you do that. You should only consider using supplements if it is too difficult to get the same nutrients from whole foods in your regular meals and/or if you find nutritional deficiencies in your weight loss plan. You should also always consult your doctor before starting any supplementation to ensure it is right for you.