Tuesday, December 16, 2008

Performance Research for Decemeber: Fat Loss--Supplements and Social Support

Greetings! The current temp this AM in snowy and cold Minnesota was -11F--friggin cold that is what!

Jodie and I had an awesome time skiing and snowboarding (she was the two planker) this past weekend up at Indianhead in da UP of MI. We took the bus with a bunch of other craziest (Ski Hawks--whooo ha) and got there in time Friday night for a tasty adult style beverage (Bells White Ale) and some live music and dancing.

Saturday we were up early and skied and boarded all day in great snow! Sat night after a group dinner we did some more dancing again and then more boarding and skiing on Sunday before the bus ride home.

It was a great time and I already have 2 days logged this winter on my snowboard which is more than all of last year. Back to reality now and tons to get done this week as always.

That Time Again!
It is that time again, New Year's Eve is about 2 weeks away! Are you going to avoid the Happy Holiday Weight Gain? What is your plan? You do have a plan, right? Here are some tips to help you out based on some brand new research.

Telephone-based diet and exercise coaching and a weight-loss supplement result in weight and fat loss in 120 men and women.

Tucker LA, Cook AJ, Nokes NR, Adams TB.

College of Health and Human Performance, Brigham Young University, Provo, Utah 84602, USA. tucker@byu.edu PURPOSE: Determine the effects of telephone-based coaching and a weight-loss supplement on the weight and body fat (BF) of overweight adults.

DESIGN: Randomized, placebo-controlled experiment with assessments at baseline, 2 months, and 4 months.

SETTING: Community. SUBJECTS: Sixty overweight or obese men and 60 overweight or obese women, 25 to 60 years INTERVENTION: Eleven 30-minute telephone coaching sessions were spaced throughout the study; the initial conversation lasted 60 to 90 minutes. Supplement or placebo capsules were taken daily over the 17 weeks.

MEASURES: Weight was measured using an electronic scale, and BF was assessed using dual energy x-ray absorptiometry.

RESULTS: Subjects taking the placebo lost 1.8 +/- 3.3 kg of weight and 0.7 +/- 2.2 kg of BF, whereas supplement users lost more: 3.1 +/- 3.7 kg of weight (F = 4.1, P = .045) and 1.7 +/- 2.6 kg of BF (F = 4.4, p = .039). Participants receiving no coaching lost 1.8 +/- 3.3 kg of weight and 0.7 +/- 2.2 kg of BF, whereas adults receiving coaching lost more: 3.2 +/- 3.6 kg of weight (F = 4.8, p = .032) and 1.6 +/- 2.5 kg of BF (F = 4.2, p = .044). Adults receiving both the supplement and coaching had the greatest losses of weight and BF, suggesting an additive effect (F = 3.2, p = .026; F = 2.9, p = .039, respectively).

CONCLUSIONS: Both treatments, coaching and the supplement, viewed separately and in combination, worked to help subjects lose weight and body fat. Adults can be educated and motivated via telephone to change behaviors leading to weight loss, and a weight-loss supplement can be included to increase success.

My Notes:
It shows that having someone check up on you and provide social support makes a difference! Another reason why most (not all) do not succeed on their own--get some professional help and at min enroll support from your family and friends.

I found it interesting that they did not mention what supplement was used in the abstract. Here it is from the research study:

Each capsule contained 700 mg of
supplement, and the fotir capsules
together inclttded the following: vitamin
B| (15 mg), vitamin Bg (10 mg),
niacinamide (SO mg), vitamin B5
(50 mg), \'itamin Bf, (2 mg), xntamin
B|¡; (1 mg), biodn (2 mg), vitamin C
(22.5 mg), vitamin D (1000 IU), dimethylglycine
(100 mg), chromium
(0.05 mg), copper (0.5 mg), magnesitim
(200 mg), vanadyl sulphate
(1 mg), manganese citrate (1 mg),
zinc glticonate (10 mg), indium sulphate
(25 mg), Cardnia cambogia
(250 mg), Gymnema sylvestre (10:1;
100 mg), bitter melon (10:1; 70 mg),
cinnamon bark (500 mg), Poria cocos
(5:1; 100 mg), Rhizoma zingiberis (4:1;
50 mg), green tea (10:1; 100 mg),
Korean ginseng (100 mg), L-theanine
(50 mg), gamma-aminobtityric acid
(50 mg), alpha lipoic acid (110 mg).
Calcárea carbónica (12X; 10 mg), natrum
stilphuricum (12X; 10 mg), graphites
(30C1; 10 mg), nux vómica
(30C; 10 mg), lycopodium (30C;
10 mg), and glucomannan (700 mg).

My Notes (continued):
It should be noted that the supplement only accounted for an additional fat loss of 1.2 kg over the course of the study in over 17 weeks of use---so not much at all. I am also not a fan of "kitchen sink" supplements like this one. Let's put everything in one supplement and hope that SOMETHING in there will work! Pleeeeeeze.

The study was quite weak on what the subjects actually DID, and comparing weight loss to fat loss, most loss almost the same amount of lean body mass as they did fat! That is NOT good as long term you may depress your metabolic rate.

Social support can make a difference, especially if combined with an intelligent strength training and nutrition plan. Most fat loss supplements have zero to a very small effect, spend your money on professional help instead of supplements! At least this company ran an actual trial and conducted some science, as most supplement companies do NOT do this. Just call and ask them.