Eating more fiber can be an important component to weight maintenance. Fiber fills people up, so they eat less; some studies find that soluble fibers work best. While soluble fiber can be found in beans and fruit, it is also available as a supplement. Glucomannan and psyllium contain soluble fiber and have been reported to help weight loss efforts in some studies. Some researchers add 10 or more grams per day to the diet.

Although the relationship between food sensitivities and body weight remains uncertain, according to one researcher, chronic food allergy may lead to overeating, resulting in obesity.²

People who go on and off diets frequently complain that the number of calories that result in weight gain gets less and less with each weight fluctuation. There is now clear evidence that the body gets stingier in its use of calories after each diet. This means it becomes easier to gain weight and harder to lose it the next time. Therefore, a person shouldn’t make changes until they are ready to stick with them. Otherwise, they’re better off not dieting in the first place.

 

Although exercise alone may not result in significant weight loss, when combined with dietary approaches, it usually helps. It remains unclear whether exercise merely increases the burning of calories or whether the exerciser continues to burn more calories after the exercise is completed.

 

(Refer to the individual supplement for complete information.) Supplemental intake (typically 50-300 mcg per day) of chromium has not been linked consistently with any toxicity in humans. One study suggested that chromium could cause mutagenic damage, based on very high doses of chromium in ovarian cells of hamsters. This risk, however, has not been demonstrated in humans. The potential side effects of HCA are not known; more research is needed in this area. High intakes of  pyruvate can trigger gastrointestinal upset, such as gas, bloating, and diarrhea.

There are no side effects reported with spirulina. However, since spirulina can accumulate heavy metals from contaminated water, consuming spirulina from such areas can increase the body’s load of lead, mercury, and cadmium. There are a few reports of allergic reactions to spirulina.

(Refer to the individual herb for complete information.) As with any caffeinated product, G uaranį may cause insomnia, trembling, anxiety, palpitations, urinary frequency, and hyperactivity. Guaranį should be avoided during pregnancy and lactation. Long-term use may cause decreased fertility, cardiovascular disease, and several forms of cancer according to epidemiological studies of caffeine use.

Anyone with high blood pressure, heart conditions, diabetes, glaucoma, and thyroid disease and those taking MAO-inhibiting antidepressants should consult with a physician before using any type of product with ephedra. Ephedra-based products should be avoided during pregnancy and lactation and used with caution in children under the age of six years.

References
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• Randolph TG. Masked food allergy as a factor in the development and persistence of obesity. J Lab Clin Med 1947;32:1547.
• Muls E, Kempen K, Vansant G, et al. Is weight cycling detrimental to health? A review of the literature in humans. Int J Obes 1995;19(3):S46-S50.
• Horton TJ, Geissler CA. Effect of habitual exercise on daily energy expenditure and metabolic rate during standardized activity. Am J Clin Nutr 1994;59:13-9.
• Page TG, Ward TL, and Southern LL. Effect of chromium picolinate on growth and carcass characteristics of growing-finishing pigs. J Animal Sci 1991;69:356.
• Lefavi R, Anderson R, Keith R, et al. Efficacy of chromium supplementation in athletes: Emphasis on anabolism. Int J Sport Nutr 1992;2:111-22.
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• Hallmark MA, Reynolds TH, DeSouza CA, et al. Effects of chromium and resistive training on muscle strength and body composition. Med Sci Sports Exercise 1996; 28:139-44.
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• Stanko RT, Reynolds HR, Hoyson R, et al. Pyruvate supplementation of a low-cholesterol, low-fat diety: Effects on plasma lipid concentration and body composition in hyperlipidemic patients. Am J Clin Nutr 1994;59:423-7.
• Ivy JL, Cortez MY, Chandler RM, et al. Effects of pyruvate on the metabolism and insulin resistance of obese Zucker rats. Am J Clin Nutr 1994;59:331-7.
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• Sterns DM, Wise JP, Patierno SR, Wetterhahn KE. Chromium (III) picolinate produces chromosome damage in Chinese hamster ovary cells. FASEB J 1995;9:1643-9.
• Johnson PE,  Shubert LE. Accumulation of mercury and other elements by spirulina (cyanophyceae). Nutr Rep Intl 1986;34(6):1063-1071.
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