Should I Try Weight Loss Supplements?

By Andrew Weil, MD

Q: I'm trying to lose weight. Should I try a natural weight loss supplement?
–Kristi Hockersmith, 62, Landisburg, PA
Dr. Weil : No. Despite what you may hear or read, there is no magic bullet that will take off pounds and keep them off. Anything advertised as a "miracle cure" is likely to be a scam—no matter how clever the marketing may be.

Weight gain results from taking in more calories than you use, which are then stored as fat. Weight loss is achieved by burning more calories than you consume. Period. The only proven way to trim down is to move more and eat less. Starting an exercise program and increasing your daily physical activity will serve you well in the long run. As you reduce fat and build a little muscle, your body will actually begin to use more calories on its own, even when you're resting.

You should also remember that the type of calories you choose is just as critical as the amount of food you consume. Highly processed and refined foods—especially carbohydrates—are digested quickly and raise blood sugar rapidly, which sends signals to your body to store fat. Eating moderate portions of whole foods that are digested slowly, such as fiber-rich whole grains and lean protein, will provide steady energy and keep your metabolism on an even keel. (Get healthy food ideas with Snacks That Power Up Weight Loss.)
As a class, weight loss supplements are ineffective, and several have proven to be dangerous. Many are based on stimulants that can elevate blood pressure and cause irregular heartbeat, anxiety, and insomnia. Some people have asked me about Sensa, a new supplement that supposedly heightens the scent and flavor of food, making you feel full faster. Could that cause you to eat less? In my view, we have no good evidence that it will. Products like Sensa may not cause harm, but they set you up for disappointment. Shedding pounds takes effort and planning. There are simply no shortcuts.

ANDREW WEIL, MD, is founder and director of the Arizona Center for Integrative Medicine and clinical professor of medicine at the University of Arizona. 
For more information, go to DrWeil.com.