Fitness Made Easy

Managing weight that is beyond the recommended range requires a lifelong commitment. As one gets older, weight management becomes increasingly difficult, and weight gain is often a recurring problem. Obesity is a chronic condition that can have serious health consequences. However, there are various options for managing and treating it. Prescription weight loss medication is now considered a first-line treatment option. If your body mass index (BMI) is 30 or higher, you are considered obese. Doctors may also prescribe these medications if your BMI is at least 27 and you have a related condition such as type 2 diabetes or high blood pressure.
It's important to note that these medications should be used in conjunction with a healthy diet and exercise, and they may not be suitable for everyone.
In 2021, Semaglutide (Wegovy) was approved by FDA for the treatment of obesity. Some other common prescription weight loss drugs that have been used for a longer time include: Liraglutide (Saxenda), Naltrexone-Bupropion (Contrave), Orlistat (Alli, Xenical), Phentermine-Topiramate (Qsymia), and Tirzepatide (Mounjaro)
Before taking any weight loss medication, be sure to inform your doctor about your medical history, any allergies or other conditions, any other medications or supplements you take and whether you are pregnant, breastfeeding or planning to become pregnant.

Liraglutide (Saxenda)
How it works: Liraglutide is the same drug as the type 2 diabetes drugs Sadenxa and Victoza. It mimics an intestinal hormone that tells the brain your stomach is full.

Approved for long-term use? Yes.

Side effects: Nausea, vomiting, diarrhea, constipation, and low blood pressure. Serious side effects can include raised heart rate, pancreatitis, gallbladder disease, kidney problems, and suicidal thoughts. Liraglutide has been shown in studies to cause thyroid tumors in animals, but it is not yet known if it can cause thyroid cancer in humans.

What else you should know: If you don't lose 4% of your weight after 16 weeks of taking Liraglutide, your doctor may tell you to stop taking it, because it's unlikely to work for you, the FDA says.

Tirzepatide (Mounjaro)
How it works: Mounjaro is a first-in-class medicine that activates both the hormones GLP-1 and GIP receptors and leads to improved blood sugar control. During tirzepatide diabetes trials, researchers noted people who got tirzepatide lost much more weight than those on standard diabetes therapy.

Approved for long-term use? Not FDA-approved for weight loss but used to treat obesity off-label.

Side effects: Nausea, vomiting, diarrhea, decreased appetite, constipation, upper abdominal discomfort, and abdominal pain.

What else you should know:
This medication is administered by injection under the skin once weekly.

Naltrexone HCl and bupropion (Contrave)
How it works: Contrave is a combination of two FDA-approved drugs, naltrexone and bupropion, in an extended-release formula. Naltrexone is approved to treat alcohol and opioid dependence. Bupropion is approved to treat depression, seasonal affective disorder, and help people stop smoking.

Approved for long-term use? Yes.

Side effects: The most common side effects include nausea, constipation, headache, vomiting, dizziness, insomnia, and dry mouth. Contrave has a boxed warning about the increased risk of suicidal thoughts and behaviors associated with bupropion. The warning also notes that serious neuropsychiatric issues linked to bupropion have been reported. Contrave can cause seizures and must not be used in patients who have seizure disorders. The drug can also increase blood pressure and heart rate.

What else you should know: If you don't lose 5% of your weight after 12 weeks of taking Contrave, your doctor may tell you to stop taking it, because it's unlikely to work for you, the FDA says. Taken together they appear to signal the brain to decrease food intake.

Orlistat (Xenical)
How it works: Blocks your body from absorbing about a third of the fat you eat.

When a doctor prescribes orlistat, it's called Xenical. If you get it without a prescription, it's called Alli, which has half of Xenical's dose.

Approved for long-term use? Yes.

Side effects include abdominal cramping, passing gas, leaking oily stool, having more bowel movements, and not being able to control bowel movements.

These side effects are generally mild and temporary. But they may get worse if you eat high-fat foods.

Rare cases of severe liver injury have been reported in people taking orlistat, but it's not certain that the drug caused those problems.

What else you should know: You should be on a low-fat diet (less than 30% of your daily calories from fat) before taking orlistat.

Also, take a multivitamin at least 2 hours before or after taking orlistat, because the drug temporarily makes it harder for your body to absorb vitamins A, D, E, and K.

Orlistat is the only drug of its kind that's approved in the U.S. All other prescription weight loss drugs curb your appetite, including the following.

Phentermine
How it works: Curbs your appetite.

Your doctor may prescribe this under the names including Adipex or Suprenza.

Approved for long-term use? No. It's approved for short-term use (a few weeks) only.

Side effects can be serious, such as raising your blood pressure or causing heart palpitations, restlessness, dizziness, tremor, insomnia, shortness of breath, chest pain, and trouble doing activities you've been able to do.Less serious side effects include dry mouth, unpleasant taste, diarrhea, constipation, and vomiting.

As with some other appetite suppressants, there's a risk of becoming dependent upon the drug.

Don't take it late in the evening, as it may cause insomnia.

If you take insulin for diabetes, let your doctor know before you take phentermine, as you may need to adjust your insulin dose.

You should not take phentermine if you have a history of heart disease, stroke, congestive heart failure, or uncontrolled high blood pressure. You also shouldn't take it if you have glaucoma, hyperthyroidism, or a history of drug abuse, or if you are pregnant or nursing.

What else you should know: Phentermine is an amphetamine. Because of the risk of addiction or abuse, such stimulant drugs are "controlled substances," which means they need a special type of prescription. Other drugs similar to phentermine that may be an option include benzphetamine, diethylpropion, and phendimetrazine.

Phentermine and topiramate (Qsymia)
How it works: Curbs your appetite.

Qsymia combines phentermine with the seizure/migraine drug topiramate. Topiramate causes weight loss in several ways, including helping you feel full, making foods taste less appealing, and burning more calories.

Approved for long-term use? Yes. Qsymia has much lower amounts of phentermine and topiramate than when these drugs are given alone.

Side effects: The most common side effects are tingling hands and feet, dizziness, altered sense of taste, insomnia, constipation, and dry mouth.

Serious side effects include certain birth defects (cleft lip and cleft palate), faster heart rate, suicidal thoughts or actions, and eye problems that could lead to permanent vision loss if not treated.

Women who might become pregnant should get a pregnancy test before taking Qsymia, and should use birth control and get monthly pregnancy tests while on the drug.

You also shouldn't take Qsymia if you have glaucoma, hyperthyroidism, heart disease, or stroke. Get regular checks of your heart when starting the drug or increasing the dose.

What else you should know: If you don't lose at least 3% of your weight after 12 weeks on Qsymia, the FDA recommends that you stop taking it or that your doctor increase your dose for the next 12 weeks -- and if that doesn't work, you should gradually stop taking it.

Semaglutide (Wegovy)
How it works:Semaglutide working by imitating an intestinal hormone that stimulates insulin production, lowering your appetite and making you feel full

Semaglutide was initially approved as a treatment of type 2 diabetes and is prescribed for that use under the names Ozempic and Rybelsus. As Wegovy, it is specifically for treatment of obesity.

Approved for long-term use? Yes.

Side effects include abdominal cramping, constipation, vomiting, passing gas, headache, fatigue, and gastro reflux.

These side effects are generally mild and temporary.

In rare cases, issues involving the kidney as well as blurred vision have occurred. Semaglutide has been linked with instances of disease of the pancreas (pancreatitis). Get medical help right away if you develop symptoms of pancreatitis, including: severe stomach/abdominal pain, nausea/vomiting that doesn't stop.

What else you should know: Indications are that you would need to take semaglutide for life to manage your weight. Ceasing to take it could lead to regaining most of the lost weight.

You should also follow a low-calorie diet and exercise program.

When Should You Consider Prescription Weight Loss Pills?
Prescription weight loss pills are often more expensive and contain more powerful ingredients than natural diet pills. Your doctor may recommend prescription weight loss medication if you have struggled to lose your desired amount of weight naturally, if your BMI is over 30, or if you have been diagnosed with a weight-related medical condition.

If you do not meet any of the requirements above, we recommend trying natural diet pills before resorting to prescription weight loss drugs. Weight loss medication often comes with unpleasant side effects.

Can Diet Pills Help People Lose Weight Without Diet and Exercise?
Natural diet pills are not magic pills that produce instant weight loss without any effort on your part. Instead, these diet supplements work best when you combine them with a healthy diet and frequent exercise. At best, natural diet pills produce modest weight loss in conjunction with other proven weight loss efforts.

Do Over-The-Counter Weight Loss Pills Have Any Side Effects?
Most over-the-counter weight loss pills have little risk of side effects since they contain only natural ingredients. However, you should read the weight loss pill label carefully to ensure that you are not allergic to any of the ingredients. It’s also important that you do not exceed the manufacturer’s recommended dosage.

If you have any underlying medical conditions or take any other supplements, you should consult your doctor before taking a new weight loss pill or starting a new supplement regimen.

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Weight Loss Quiz Quiz to determine the underlying cause of weight loss issues

10 Ways to Lose Weight Without Dieting

Simple changes to your lifestyle can help you lose weight and keep it off.

Sure, you can lose weight quickly. There are plenty of fad diets that work to shed pounds rapidly -- while leaving you feeling hungry and deprived. But what good is losing weight only to regain it? To keep pounds off permanently, it's best to lose weight slowly. And many experts say you can do that without going on a "diet." Instead, the key is making simple tweaks to your lifestyle.

One pound of fat -- is equal to 3,500 calories. By shaving 500 calories a day through dietary and exercise modifications, you can lose about a pound a week. If you only need to maintain your current weight, shaving 100 calories a day is enough to avoid the extra 1-2 pounds most adults gain each year.

Adopt one or more of these simple, painless strategies to help lose weight without going on a "diet":

Eat Breakfast Every Day. One habit that's common to many people who have lost weight and kept it off is eating breakfast every day. "Many people think skipping breakfast is a great way to cut calories, but they usually end up eating more throughout the day, says Elizabeth Ward, MS, RD, author of The Pocket Idiot's Guide to the New Food Pyramids. "Studies show people who eat breakfast have lower BMIs than breakfast-skippers and perform better, whether at school or in the boardroom." Try a bowl of whole-grain cereal topped with fruit and low-fat dairy for a quick and nutritious start to your day.

Close the Kitchen at Night. Establish a time when you will stop eating so you won't give in to the late-night munchies or mindless snacking while watching television. "Have a cup of tea, suck on a piece of hard candy or enjoy a small bowl of light ice cream or frozen yogurt if you want something sweet after dinner, but then brush your teeth so you will be less likely to eat or drink anything else," suggests Elaine Magee, MPH, RD, WebMD's "Recipe Doctor" and the author of Comfort Food Makeovers.

Choose Liquid Calories Wisely. Sweetened drinks pile on the calories, but don't reduce hunger like solid foods do. Satisfy your thirst with water, sparkling water with citrus, skim or low-fat milk, or small portions of 100% fruit juice. Try a glass of nutritious and low-calorie vegetable juice to hold you over if you get hungry between meals. Be careful of alcohol calories, which add up quickly. If you tend to drink a glass or two of wine or a cocktail on most days, limiting alcohol to the weekends can be a huge calorie saver.
Eat More Produce. Eating lots of low-calorie, high-volume fruits and vegetables crowds out other foods that are higher in fat and calories. Move the meat off the center of your plate and pile on the vegetables. Or try starting lunch or dinner with a vegetable salad or bowl of broth-based soup, suggests Barbara Rolls, PhD, author of The Volumetrics Eating Plan. The U.S. government's 2005 Dietary Guidelines suggest that adults get 7-13 cups of produce daily. Ward says that's not really so difficult: "Stock your kitchen with plenty of fruits and vegetables and at every meal and snack, include a few servings," she says. "Your diet will be enriched with vitamins, minerals, phytonutrients, fiber, and if you fill up on super-nutritious produce, you won't be reaching for the cookie jar."

Go for the Grain. By substituting whole grains for refined grains like white bread, cakes, cookies, and pretzels, you add much-needed fiber and will fill up faster so you're more likely to eat a reasonable portion. Choose whole-wheat breads and pastas, brown rice, bran flakes, popcorn, and whole-rye crackers.
Control Your Environments. Another simple strategy to help cut calories is to control your environment -- everything from stocking your kitchen with lots of healthy options to choosing the right restaurants. That means avoiding the temptation by staying away from all-you-can-eat restaurants. And when it comes to parties, "eat a healthy snack before so you won't be starving, and be selective when you fill your plate at the buffet," suggests Ward. Before going back for more food, wait at least 15 minutes and have a big glass of water.

Trim Portions. If you did nothing else but reduce your portions by 10%-20%, you would lose weight. Most of the portions served both in restaurants and at home are bigger than you need. Pull out the measuring cups to get a handle on your usual portion sizes, and work on paring them down. Get instant portion control by using small bowls, plates, and cups, says Brian Wansink, PhD, author of Mindless Eating. You won't feel deprived because the food will look plentiful on dainty dishware.

Add More Steps. Get yourself a pedometer and gradually add more steps until you reach 10,000 per day. Throughout the day, do whatever you can to be more active -- pace while you talk on the phone, take the dog out for an extra walk, and march in place during television commercials. Having a pedometer serves as a constant motivator and reminder.

Have Protein at Every Meal and Snack. Adding a source of lean or low-fat protein to each meal and snack will help keep you feeling full longer so you're less likely to overeat. Try low-fat yogurt, small portion of nuts, peanut butter, eggs, beans, or lean meats. Experts also recommend eating small, frequent meals and snacks (every 3-4 hours), to keep your blood sugar levels steady and to avoid overindulging.

Switch to Lighter Alternatives. Whenever you can, use the low-fat versions of salad dressings, mayonnaise, dairy products, and other products. "You can trim calories effortlessly if you use low-fat and lighter products, and if the product is mixed in with other ingredients, no one will ever notice," says Magee. More smart substitutions: Use salsa or hummus as a dip; spread sandwiches with mustard instead of mayo; eat plain roasted sweet potatoes instead of loaded white potatoes; use skim milk instead of cream in your coffee; hold the cheese on sandwiches; and use a little vinaigrette on your salad instead of piling on the creamy dressing.

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Weight Loss Quiz Quiz to determine the underlying cause of weight loss issues

10 Surprising Things That Can Spike Your Blood Sugar

When you first found out you had diabetes, you tested your blood sugar often. Doing so helped you understand how food, activity, stress, and illness could affect your blood sugar levels. By now, you’ve got it figured out for the most part. But then — bam! Something makes your blood sugar zoom up. You try to adjust it with food or activity or insulin, and it dips really low. You’re on a roller coaster no one with diabetes wants to ride.

Knowledge is power! Look out for these surprising triggers that can send your blood sugar soaring:

Sunburn — the pain causes stress, and stress increases blood sugar levels.

Artificial sweeteners — more research is needed, but some studies show they can raise blood sugar.

Coffee — even without sweetener. Some people’s blood sugar is extra-sensitive to caffeine.

Losing sleep — even just one night of too little sleep can make your body use insulin less well.

Skipping breakfast — going without that morning meal can increase blood sugar after both lunch and dinner.

Time of day — blood sugar can be harder to control the later it gets.

Dawn phenomenon — people have a surge in hormones early in the morning whether they have diabetes or not. For people with diabetes, blood sugar can spike.

Dehydration — less water in your body means your blood sugar is more concentrated.

Nose spray — some have chemicals that trigger your liver to make more blood sugar.

Gum disease — it’s both a complication of diabetes and a blood sugar spiker.

Watch out for other triggers that can make your blood sugar fall. For example, extreme heat can cause blood vessels to dilate (widen). That makes insulin absorb more quickly and could lead to low blood sugar. If an activity or food is new, check your blood sugar before and after to see how you respond.

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Fitness Made Easy updated their website address.

The truth about metabolism

Is a sluggish metabolism to blame for your weight gain?

You no doubt have heard of metabolism and may even have a vague idea of what it is. But there are a lot of myths related to the impact metabolism has on your health, especially in terms of weight loss.

In simple terms, metabolism is the internal process by which your body expends energy and burns calories. It runs 24/7 to keep your body moving, even when you're resting or sleeping, by converting the food and nutrients you consume into the energy your body needs in order to breathe, circulate blood, grow and repair cells, and everything else it does to survive.

This process works at different intensities in different people. How fast your metabolism works is determined mostly by your genes.

Protect yourself from the damage of chronic inflammation.
Science has proven that chronic, low-grade inflammation can turn into a silent killer that contributes to cardiovas­cular disease, cancer, type 2 diabetes and other conditions. Get simple tips to fight inflammation and stay healthy -- from Harvard Medical School experts.

Age also affects metabolism, as it can slow over the years, even if you start out with a fast metabolism. Differences in metabolism speed are evident in how easy or hard it is for people to gain or lose weight. A slow metabolism burns fewer calories, which means more get stored as fat in the body; that's why some people have difficulty losing weight by just cutting calories. A fast metabolism burns calories at a quicker rate, which explains why some people can eat a lot and not gain extra pounds.

But you can't entirely blame a sluggish metabolism for weight gain, says Dr. Lee. "The reality is that metabolism often plays a minor role," he says. "The greatest factors as you age are often poor diet and inactivity."

Rev up your engine
Is it possible to speed up a naturally slow metabolism, or rev up one that has become sluggish over time? "You can manipulate your metabolism to a degree," says Dr. Lee. "It is often a small change that may help you burn more calories. That, along with adopting a healthier diet and making sure you get enough exercise, may give people the extra push they need to lose and maintain weight." For example:

Pick up the pace. Add some high-intensity interval training to your regular routine. After a period of interval training, your metabolism can stay revved up for as much as a full day. For example, when you're walking or jogging on a treadmill or outside, speed up for 30 to 60 seconds, and then slow to your usual pace; repeat the cycle for eight to 12 minutes.

It's not clear how much of an effect protein has on metabolism, but studies suggest the best approach is to combine adequate protein intake with weight training, which increases muscle mass — and that also can boost metabolism. Use this online calculator to determine your exact daily amount of protein: /dri.

Drink green tea. Studies have found green tea contains a compound called epigallocatechin gallate, which may increase the calories and fat you burn. A 2011 meta-analysis published in Obesity Reviews found that consuming about 250 milligrams of epigallocatechin gallate (the amount in about three cups of green tea) helped boost metabolism enough to burn an average of 100 extra calories a day.

Health Risks of an Inactive Lifestyle
Also called: Sedentary Lifestyle, Sitting Disease

What is an inactive lifestyle?
Being a couch potato. Not exercising. A sedentary or inactive lifestyle. You have probably heard of all of these phrases, and they mean the same thing: a lifestyle with a lot of sitting and lying down, with very little to no exercise.

In the United States and around the world, people are spending more and more time doing sedentary activities. During our leisure time, we are often sitting: while using a computer or other device, watching TV, or playing video games. Many of our jobs have become more sedentary, with long days sitting at a desk. And the way most of us get around involves sitting - in cars, on buses, and on trains.

How does an inactive lifestyle affect your body?
When you have an inactive lifestyle,:

You burn fewer calories. This makes you more likely to gain weight.
You may lose muscle strength and endurance, because you are not using your muscles as much
Your bones may get weaker and lose some mineral content
Your metabolism may be affected, and your body may have more trouble breaking down fats and sugars
Your immune system may not work as well
You may have poorer blood circulation
Your body may have more inflammation
You may develop a hormonal imbalance
What are the health risks of an inactive lifestyle?
Having an inactive lifestyle can be one of the causes of many chronic diseases. By not getting regular exercise, you raise your risk of:

Obesity
Heart diseases, including coronary artery disease and heart attack
High blood pressure
High cholesterol
Stroke
Metabolic syndrome
Type 2 diabetes
Certain cancers, including colon, breast, and uterine cancers
Osteoporosis and falls
Increased feelings of depression and anxiety

Having a sedentary lifestyle can also raise your risk of premature death. And the more sedentary you are, the higher your health risks are.

How can I get started with exercise?
If you have been inactive, you may need to start slowly. You can keep adding more exercise gradually. The more you can do, the better. But try not to feel overwhelmed, and do what you can. Getting some exercise is always better than getting none. Eventually, your goal can be to get the recommended amount of exercise for your age and health.

There are many different ways to get exercise; it is important to find the types that are best for you. You can also try to add activity to your life in smaller ways, such as at home and at work.

How can I be more active around the house?
There are some ways you can be active around your house:

Housework, gardening, and yard work are all physical work. To increase the intensity, you could try doing them at a more vigorous pace.
Keep moving while you watch TV. Lift hand weights, do some gentle yoga stretches, or pedal an exercise bike. Instead of using the TV remote, get up and change the channels yourself.
Work out at home with a workout video (on your TV or on the internet)
Go for a walk in your neighborhood. It can be more fun if you walk your dog, walk your kids to school, or walk with a friend.
Stand up when talking on the phone
Get some exercise equipment for your home. Treadmills and elliptical trainers are great, but not everyone has the money or space for one. Less expensive equipment such as yoga balls, exercise mats, stretch bands, and hand weights can help you get a workout at home too.
How can I be more active at work?
Most of us sit when we are working, often in front of a computer. In fact, less than 20% of Americans have physically active jobs. It can be challenging to fit physical activity into your busy workday, but here are some tips to help you get moving:

Get up from your chair and move around at least once an hour
Stand when you are talking on the phone
Find out whether your company can get you a stand-up or treadmill desk
Take the stairs instead of the elevator
Use your break or part of your lunch hour to walk around the building
Stand up and walk to a colleague's office instead of sending an email
Have "walking" or standing meetings with co-workers instead of sitting in a conference room

What is intermittent fasting? Does it have health benefits?
Answer From Manpreet Mundi, M.D.

Intermittent fasting means that you don't eat for a period of time each day or week. Some popular approaches to intermittent fasting include:

Alternate-day fasting. Eat a normal diet one day and either completely fast or have one small meal (less than 500 calories) the next day.
5:2 fasting. Eat a normal diet five days a week and fast two days a week.
Daily time-restricted fasting. Eat normally but only within an eight-hour window each day. For example, skip breakfast but eat lunch around noon and dinner by 8 p.m.
Some studies suggest that alternate-day fasting is about as effective as a typical low-calorie diet for weight loss. That seems reasonable because reducing the number of calories you eat should help you lose weight.

Can intermittent fasting improve your health? Losing weight and being physically active help lower your risk of obesity-related diseases, such as diabetes, sleep apnea and some types of cancer. For these diseases, intermittent fasting seems to be about as beneficial as any other type of diet that reduces overall calories.

Some research suggests that intermittent fasting may be more beneficial than other diets for reducing inflammation and improving conditions associated with inflammation, such as:

Alzheimer's disease
Arthritis
Asthma
Multiple sclerosis
Stroke
It's important to note that intermittent fasting can have unpleasant side effects, but they usually go away within a month. Side effects may include:

Hunger
Fatigue
Insomnia
Nausea
Headaches
Intermittent fasting is safe for many people, but it's not for everyone. Skipping meals may not be the best way to manage your weight if you're pregnant or breast-feeding. If you have kidney stones, gastroesophageal reflux, diabetes or other medical problems, talk with your doctor before starting intermittent fasting.

12 Popular Weight Loss Pills and Supplements Reviewed

We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Here’s our process.

Some options are more popular than others, including certain pills, drugs, and natural supplements. These claim to help you lose weight, or at least to make it easier to lose weight when you combine them with other methods.

They tend to work via one or more of these mechanisms:

Reducing appetite, making you feel more full so that you eat fewer calories
Reducing absorption of nutrients such as fat, making you take in fewer calories
Increasing fat burning, making you burn more calories
It’s important to note that few of these treatments have any basis in science and some could have serious health consequences. You should always discuss any diet or supplement changes with a doctor or registered dietitian.

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To separate the myths from facts, here are the 12 most popular weight loss pills and supplements, reviewed by science.

1. Garcinia cambogia extract
Garcinia cambogia became popular worldwide after being featured on “The Dr. Oz Show” in 2012.

It’s a small, green fruit shaped like a pumpkin. The fruit’s skin contains hydroxycitric acid, the active ingredient in garcinia cambogia extract, which is marketed as a diet pill.

How it works: Animal studies show that it can hinder a fat-producing enzyme in the body and increase serotonin levels, potentially helping to reduce cravings (1Trusted Source, 2Trusted Source).

Effectiveness: In one meta-analysis, researchers explored four electronic research databases to investigate the effectiveness of herbal medicines, including garcinia cambogia.

In a total of 54 randomized controlled trials in healthy adults with overweight or obesity, the authors found no difference in weight or body fat percentage between the garcinia cambogia group and the placebo group (3Trusted Source).

A 2020 review that looked at eight trials on garcinia cambogia found that, on average, it caused weight loss of about 3 pounds (1.34 kg) (4Trusted Source).

Side effects: While it’s widely agreed that garcinia cambogia is safe to take in recommended amounts, studies within the last few years have pointed to some serious side effects.

A 2018 study documented four cases of women who experienced acute liver failure after taking weight loss supplements containing garcinia cambogia (5Trusted Source).

Additionally, hepatotoxicity, or liver impairment, and some episodes of mania have also been reported in conjunction with taking garcinia cambogia (6Trusted Source, 7Trusted Source).

2. Hydroxycut
Hydroxycut has been around for more than a decade and is one of the most popular weight loss supplements in the world.

The brand makes several products, but the most common is simply called “Hydroxycut.”

How it works: It contains several ingredients claiming to help with weight loss, including caffeine and a few plant extracts such as green coffee extract, which we’ll talk more about later.

Effectiveness: A 2011 meta-analysis of five clinical trials found that supplementation with C. canephora robusta, or green coffee extract, one of the key ingredients in Hydroxycut, led to about a 5.5-pound (2.47-kg) weight loss compared to the placebo (8Trusted Source).

Side effects: If you are sensitive to caffeine, you may experience anxiety, jitteriness, tremors, nausea, diarrhea, and irritability (9Trusted Source).

Hydroxycut products were removed from shelves as a result of cardiovascular risks in 2004 and hepatotoxicity in 2009 (10Trusted Source).

Acute liver injury has also been connected with using Hydroxycut supplements (11Trusted Source).

SUMMARY
There are few large-scale studies on this supplement and no data on its long-term effectiveness. More research is needed to determine effectiveness and safety concerns.

3. Green coffee bean extract
Green coffee beans are simply coffee beans that haven’t been roasted.

They contain two substances believed to help with weight loss: caffeine and chlorogenic acid.

How it works: Caffeine can increase fat burning, and chlorogenic acid can slow the breakdown of carbohydrates in the gut.

Effectiveness: Several human studies have shown that green coffee bean extract could help people lose weight (12Trusted Source, 13Trusted Source).

A meta-analysis of all the current randomized control trials on green coffee bean extract’s effect on obesity found that the supplement has a significant impact on minimizing body mass index (14).

Other benefits: Green coffee bean extract may help lower blood sugar levels and reduce blood pressure. It is also high in antioxidants (15Trusted Source, 16Trusted Source, 17Trusted Source, 18Trusted Source).

Side effects: It can cause the same side effects as caffeine. The chlorogenic acid it contains may also cause diarrhea, and some people may be allergic to green coffee beans (19Trusted Source).

SUMMARY
Green coffee bean extract may cause modest weight loss, but keep in mind that many of the studies that have found this have been industry-sponsored.

4. Caffeine
Caffeine is the most commonly consumed psychoactive substance in the world (20Trusted Source).

It is found naturally in coffee, green tea, and dark chocolate and is added to many processed foods and beverages.

Because caffeine is thought to be a metabolism booster, companies commonly add it to commercial weight loss supplements.

How it works: One study discussed the effect of caffeine on regulating body weight by increasing energy expenditure — essentially meaning you burn more calories via increased fat breakdown as well as through a process of body heat production called thermogenesis (21Trusted Source).

Effectiveness: Some studies show that caffeine can cause modest weight loss in humans (22Trusted Source, 23Trusted Source).

Side effects: In some people, high amounts of caffeine can cause anxiety, insomnia, jitteriness, irritability, nausea, diarrhea, and other symptoms. Caffeine is also addictive and can reduce the quality of your sleep (24).

There is no need to take a supplement or a pill containing caffeine. The best sources are quality coffee and green tea, which also have antioxidants and other health benefits (25Trusted Source).

SUMMARY
Caffeine could help boost metabolism and enhance fat burning in the short term. However, a tolerance to the effects may develop quickly.

5. Orlistat (Alli)
Orlistat is a pharmaceutical drug sold over the counter under the name Alli and via prescription as Xenical.

How it works: This weight loss pill works by inhibiting the breakdown of fat in your gut, meaning that you take in fewer calories from fat.

Effectiveness: A 2003 meta-analysis of studies found that people taking orlistat for 12 months in combination with lifestyle changes saw a 2.9% greater weight reduction than the placebo group (26Trusted Source).

Other benefits: Orlistat has been shown to reduce blood pressure slightly and may reduce the risk of developing type 2 diabetes when used alongside lifestyle changes (27Trusted Source, 28Trusted Source).

Side effects: This drug has many digestive side effects, including loose, oily stools; flatulence; and frequent bowel movements that are hard to control. It may also contribute to deficiency in fat-soluble vitamins such as vitamins A, D, E, and K (29).

Following a low fat diet while taking orlistat is often recommended to minimize side effects. Interestingly, a low carb diet (without medication) has been considered as effective as orlistat and a low fat diet combined.

Both diets were as effective for weight loss but showed no significant differences in blood sugar and blood lipid levels. However, orlistat combined with a low fat diet was more effective at lowering blood pressure (30Trusted Source).

SUMMARY
Orlistat, also known as Alli or Xenical, can reduce the amount of fat you absorb from food and help you lose weight. It has many side effects, some of which are highly unpleasant.

6. Raspberry ketones
Raspberry ketone is a substance found in raspberries that is responsible for their distinct smell.

A synthetic version of raspberry ketones is sold as a weight loss supplement.

How it works: In isolated fat cells from mice, raspberry ketones increase the breakdown of fat and increase levels of a hormone called adiponectin, which is believed to be related to weight loss (32Trusted Source).

Effectiveness: There are very few studies on raspberry ketones in humans, though one 2013 study looked at raspberry ketones along with some other ingredients and found a potential 2% increase in weight loss over 8 weeks when compared with a placebo (31).

One mouse study using massive doses showed some delay in weight gain (32Trusted Source).

However, high doses of raspberry ketones were also associated with higher blood sugar levels and higher levels of ALT, a liver enzyme, indicating liver dysfunction.

It’s unknown whether these effects would translate to humans. More research is necessary to determine any benefits and risks.

Side effects: They may cause your burps to smell like raspberries.

SUMMARY
There is no evidence that raspberry ketones cause weight loss in humans, and the rat studies that suggest they may work used massive doses. More research is needed.

7. Glucomannan
Glucomannan is a type of fiber found in the roots of the elephant yam, which is also called konjac.

How it works: Glucomannan absorbs water and becomes gel-like. It “sits” in your gut and promotes a feeling of fullness, helping you eat fewer calories (33Trusted Source).

Effectiveness: One clinical trial showed that taking glucomannan for 60 days could lower body weight among participants with overweight, but only if they were consistently taking the supplement (34Trusted Source).

Other benefits: Glucomannan is a fiber that can feed the friendly bacteria in the intestine. It can also lower blood sugar, blood cholesterol, and triglycerides and works effectively against constipation (35Trusted Source, 36Trusted Source, 37Trusted Source).

Side effects: It can cause bloating, flatulence, and soft stools and can interfere with some oral medications if taken at the same time.

It is important to take glucomannan about half an hour before meals, with a glass of water.

SUMMARY
Studies show that the fiber glucomannan, when combined with a healthy diet, can help people lose weight. It also leads to improvements in various health markers.

8. Meratrim
Meratrim is a relative newcomer on the diet pill market.

It’s a combination of two plant extracts — Sphaeranthus indicus and Garcinia mangostana — that may change the metabolism of fat cells.

How it works: It claims to make it harder for fat cells to multiply, decrease the amount of fat they pick up from the bloodstream, and help them burn stored fat.

Effectiveness: Very few studies about Meratrim exist. One study involved 60 people with obesity placed on a strict 2,000-calorie diet and increased physical activity, with either Meratrim or a placebo.

After 8 weeks, the Meratrim group had lost 11 pounds (5.2 kg) and 4.7 inches (11.9 cm) off their waistlines (38Trusted Source).

Another study suggested that Meratrim had long lasting effects on appetite suppression (39).

Side effects: No side effects have been reported.

SUMMARY
One study showed that Meratrim caused weight loss and had a number of other health benefits. However, the study was industry-sponsored, and more research is needed.

9. Green tea extract
Green tea extract is a popular ingredient in many weight loss supplements. This is because numerous studies have shown that the main antioxidant it contains, EGCG, may aid fat burning.

How it works: Green tea extract is believed to hinder enzymes such as pancreatic lipase, which, when combined with reduced fat absorption, can be an effective way to treat obesity (40Trusted Source).

Effectiveness: Many human studies have shown that green tea extract, when paired with exercise, can increase fat burning and cause fat loss, especially in the belly area (41Trusted Source, 42Trusted Source, 43Trusted Source, 44Trusted Source).

Side effects: Green tea extract is generally well tolerated. It does contain some caffeine and may cause symptoms in people who are sensitive to caffeine.

Additionally, all the health benefits of drinking green tea may also apply to green tea extract.

SUMMARY
Green tea and green tea extract could increase fat burning slightly and may help you lose belly fat.

10. Conjugated linoleic acid (CLA)
CLA has been a popular fat loss supplement for years.

It is known as one of the “healthier” trans fats and is found naturally in some fatty animal-derived foods like cheese and butter.

How it works: CLA may reduce appetite, boost metabolism, and stimulate the breakdown of body fat (45Trusted Source, 46Trusted Source).

Effectiveness: In a major review of 13 studies, researchers found that CLA caused weight loss of about 1.1 pounds (0.52 kg) compared with a placebo. This number increased to 2.3 pounds (1.05 kg) in people over age 44 (47Trusted Source).

According to another review from 2012, CLA may make you lose about 1.5 pounds (0.7 kg) compared with a placebo. The authors conclude by questioning the clinical relevance of CLA’s small effect on body weight (48Trusted Source).

Side effects: CLA can cause various digestive side effects and may have harmful effects over the long term, potentially contributing to fatty liver, insulin resistance, and increased inflammation.

SUMMARY
CLA could be an effective weight loss supplement, but it may have harmful effects in the long term. The small amount of weight loss it may lead to is not worth the risk.

11. Forskolin
Forskolin is an extract from a plant in the mint family that is thought to be effective for weight loss.

How it works: It may raise levels of a compound inside cells called cAMP, which can stimulate fat burning (49Trusted Source).

Effectiveness: One study in 30 men with excess weight or obesity showed that forskolin reduced body fat and increased muscle mass while having no effect on body weight. Another study in 23 women with excess weight found no effects (50Trusted Source, 51Trusted Source).

Side effects: There is minimal data on the safety of this supplement or the risk of side effects.

SUMMARY
The two small studies on forskolin have shown conflicting results. It’s best to avoid this supplement until more research has been done.

12. Bitter orange/synephrine
A type of orange called bitter orange contains the compound synephrine.

Synephrine is related to ephedrine, which used to be a popular ingredient in various weight loss pill formulations (52Trusted Source).

However, the FDA has since banned ephedrine as a weight loss ingredient because of serious side effects (53Trusted Source).

How it works: Synephrine has similar mechanisms to ephedrine but is less potent. It could help reduce appetite and increase fat burning (54Trusted Source).

Effectiveness: Very few studies have been done on synephrine, but many studies have found that ephedrine can cause significant short-term weight loss (55Trusted Source).

Side effects: Like ephedrine, synephrine may have serious side effects related to the heart. It may also be addictive.

SUMMARY
Synephrine is a fairly potent stimulant and is potentially effective for weight loss in the short term. However, the side effects can be serious, so it should be used only with extreme caution and with a doctor’s supervision.

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