Weight-loss supplements that work [protein green tea ephedra fiber chromium]: these supplements are no substitute for diet and exercise, but they can increase your metabolism, control your appetite, and help you lose fat - Natural Health - Cover Story

Natural Health, Dec, 2002 by Steve Calechman

Chromium does have detractors. Some researchers question if insulin's effectiveness really plays a role in weight loss.

THE RESULTS YOU CAN EXPECT

You may lose about 1 pound a month.

EFFECTIVE DOSE

Take 400 mcg a day with food, divided in two doses, for at least 12 weeks. Anderson says this dose is safe for long-term use.

CAUTIONS

Studies have not found chromium toxic in these doses.

Weight-Loss Supplements at a Glance

Our experts say these five natural diet aids can help you shed pounds. The weight-loss estimates are based on studies; you may experience different results.

ESTIMATED WEIGHT LOSS (PER MONTH)

0.5lb

CHROMIUM Cost: $2 to $5 a month

Benefit: Helps build muscle in place of fat

1lb

FIBER

Cost: $6 to $10 a month

Benefits: Suppresses appetite; requires chewing, so you eat slowly

1.5lb

EPHEDRA

Cost: $5 to $10 a month

Benefits: Boosts your metabolism; suppresses appetite

2lbs

2.5lbs

GREEN TEA

Cost: $18 to $35 a month

Benefits: Boosts your metabolism and your body's ability to burn fat

3lbs

PROTEIN

Cost: $25 to $30 a month

Benefits: Suppresses appetite; builds and preserves muscle

SUCCESS STORY

How One Man Lost 30 Pounds

Clint Tomlinson, 44 Austin, Texas

In 1994, Tomlinson switched from a job that kept him on his feet all day to a desk position where he worked 80 hours a week and ate a lot of doughnuts, Tomlinson soon added 30 pounds to his 6'1" frame, expanding his trim 34-inch waist to a 38-inch belly. Because he had high cholesterol and high triglycerides and a family history of high blood pressure, the weight gain concerned him.

In August 2001, he began experimenting with protein shakes to control his appetite. He replaced one and sometimes two meals a day with a shake. Using a blender, he combined whey and soy powder with water or skim milk, usually adding half a banana, apple, or kiwi fruit. The drink tasted good and filled him up, ending his between-meal trips to the snack machine and late-night feasts on ice cream and buttered popcorn. Around the same time he began taking 30-minute walks two or three days a week.

Tomlinson lost 30 pounds in four months. He also reduced his total cholesterol by 19 percent and triglycerides by 45 percent. By continuing to substitute a shake for one meal daily, he's kept the weight off. "I'm less hungry and don't snack as much," he says. He has more energy to keep up with his 5-year-old daughter, and he's back to wearing 34-inch pants.

Steve Calechman, a regular contributor to Natural Health, lives in Waltham, Mass.