1. Supplementation for Weight Loss By Michael D. Morrello, M.S. Licensed Psychologist

2. Supplementation for Weight Loss It is very difficult to define what dietary supplements are. Dietary supplements are any compound not consumed as part of food ingestion, but having its origins from a dietary source. Here are the most common dietary supplements on the market: 1.Micronutrients (Vitamins and Minerals) 2.Macronutrients (Carbohydrates, Protein, and Fat) 3.All others

3. Supplementation for Weight Loss When dividing your balance of macronutrients you should strive to get 50% of your calories from carbohydrates, 25% of your calories from protein, and 25% of your calories from fat. The 50-25-25 plan provides a balanced, manageable strategy. To lose a pound a week, you must have a caloric savings of 500 calories a day.

4. Supplementation for Weight Loss The 500 calories come from eating, exercising or a combination of both. Carbohydrates: With carbohydrates, it’s a matter of portion control and having the energy when you need it in order to complete your goal activity. People who focus on a high-protein and a very-low carbohydrate diet all report the same thing: No energy for exercise.

5. Supplementation for Weight Loss Feeling fatigued during and after exercise is one of the greatest threats to establishing a long-term exercise program. When we are exhausted, we look for a reason for our fatigue. Using emotional reasoning, we conclude we are doing too much when we may not being eating enough carbohydrates.

6. Supplementation for Weight Loss The best carbohydrates are those that are fiber rich and have a high water content. You can get in trouble by fooling yourself that you can eat fat-rich, sugary carbohydrates with the belief you will exercise the calories away. This is generally Overly Positive Fortune Telling.

7. Supplementation for Weight Loss Protein: Ounce for ounce, protein makes you feel fuller than the equivalent amount of carbohydrates. It is possible to burn out on consuming too much protein which causes a person to have an aversion to eating protein. This happens frequently in high-protein diets. This causes all foods to taste the same. A good rule of thumb is the fattier the protein is, the smaller the serving should be.

8. Supplementation for Weight Loss Most Americans consume two to three times as much protein as they require. For someone who participates in moderate exercise, protein intake should be 1.0 gram per kilogram of bodyweight.

9. Supplementation for Weight Loss Fat: It is one of the hardest nutrients to keep under control when it comes to losing weight and preparing for physical exercise. To reap the benefits of fat while avoiding caloric overload, choose foods with some fat. Foods with some fat slow the rate at which the stomach empties and provides a sense of fullness.

10. Supplementation for Weight Loss If your trying to lose weight, that sense of fullness helps you avoid overeating. By providing yourself with 25% of your daily calories from fat, you will be liberated from the chains of fat restriction—and make fat work for you, not against you.

11. Supplementation for Weight Loss The reason the 50-25-25 plan works is that you are not denied any foods or food groups. Water: Our body doesn’t sense the calories in liquid in the same way that they sense the calories in food. Studies of every day people clearly demonstrate that calories consumed in liquids are not compensated for by reduced food consumption later on.

12. Supplementation for Weight Loss On average, we lose about 500 milliliters of liquid every day through daily activities like breathing and sweating in a non-exercising state. Our estimated daily water need, without activity, is at least 64 ounces of water. The only thing a sports drink will give the average person is unwanted calories.

13. Supplementation for Weight Loss Don’t be fooled by the myth that drinking more water than you need will help you feel full. The body has a delicate water-salt balance and if it is disturbed it could cause you to crave salty snacks like potato chips and fries.

14. Supplementation for Weight Loss It is very important to make sure that you do not have any deficiencies in your vitamin and mineral intake. A good way to do this is by taking a good multivitamin.

15. Supplementation for Weight Loss The best recommendation for anyone is to take a daily multiple vitamin-mineral supplement containing 100 percent of the RDI set by the Federal government. Especially as you reduce caloric intake, it becomes exceedingly difficult to ensure that you have 100 percent of all of the nutrients you need each day.

16. Supplementation for Weight Loss There are two types of vitamins: Water-soluble vitamins and Fat-soluble vitamins. Water-soluble vitamins carry a low risk for excess, because any extra vitamins not used by the body are dissolved in water and eliminated in the urine. Vitamins B, and C. Fat-soluble vitamins-the body stores these vitamins in the liver, a body organ that sequesters fat. We do not know what the long term effects of high doses of these vitamins have on the body. So less is more when it comes to fat- soluble vitamins. Vitamins A, D, E, and K.

17. Supplementation for Weight Loss Some people are of even greater risk of not getting enough vitamins and minerals when cutting calories. These include: 1.People taking prescription medications 2.People on a vegetarian diet. 3.People who are on food restrictions due to allergies. Be sure to consult your medical doctor regarding your nutritional needs.

18. Supplementation for Weight Loss Determine your iron needs after you consult with your doctor. Avoid iron containing products except if you’re a premenopausal woman. Most Important: Take your vitamin supplement every day. Inconsistency is the single biggest mistake you can make with vitamin and mineral supplementation.

19. Supplementation for Weight Loss Calcium: When people start to lose weight, usually the first category they cut is dairy products. Half of your calcium intake should come from a dietary source, because it is not just the calcium that promotes bone health but also the milk solids (the stuff that make milk white.)

20. Supplementation for Weight Loss Choose a calcium supplement with the reference daily intake for vitamin D. Age Group Daily Calcium Recommendation 18 or under 1,300 mg 19-51 1,00-1,200 mg 51+ 1,200-1,500 mg Women who are 1,200-1,500 mg nursing, pregnant, or thinking about getting pregnant.

21. Supplementation for Weight Loss Iron: The only way to determine your iron needs adequately is to have a blood test measuring circulating iron in blood components and blood iron stores. Overloading on iron has been linked to cardiovascular illness. Fiber: helps to lower cholesterol, manage blood sugar, and improves colon health.

22. Supplementation for Weight Loss There are two types of fiber: soluble and insoluble Soluble fiber forms a gel when mixed with body fluids. Soluble fiber binds to fatty acids and slows the rate at which your stomach empties food, which helps with weight loss. When there is food in the stomach, you minimize the physical signs of hunger, prolonging your contentment.

23. Supplementation for Weight Loss Insoluble fiber doesn’t gel and is eliminated in by the digestive track. Insoluble fiber is a bulking agent and moves food through the intestine, absorbing water and promoting regular bowel movements and preventing constipation. You should get between 20 to 25 grams of fiber a day from a dietary source.

24. Supplementation for Weight Loss Increase your intake slowly-no more than 5 grams every few days. Make sure you drink plenty of water. You need a lot of fluid to make sure the fiber keeps moving through your digestive tract.

25. Supplementation for Weight Loss Too little fluid can cause gas, bloating, and stomach distension—all unpleasant side effects.