Abano.it - Searching for the magical potion!

We have all experienced, with the season change, the feeling of looking at the mirror with a strong sense of self criticism, considering that the positive summer commitments have at the end become a sedated voice of conscience, leaving room for an endless number of pleasant excesses, all clear in front of the mirror. In these moments the sprint to miraculous products capable to “melt” the fat reaches its peak.

Unfortunately, except for real medicines, no supplements are really effective for fat loss. The fat build-up in our body is regulated by a complex number of factors. Among these is the importance of the caloric balance, i.e. the difference between what we introduce when eating and how much energy we use daily to sustain our vital functions and for our activities. Alas losing weight is not a matter of simple math equations, but also of delicate hormonal mechanisms that, if stuck, can prevent people from reaching their goals.

We can distinguish different substance categories:

Metabolism triggers: among these ma huang and guarana’ (which contain the active compounds ephedrine and caffeine) with tested effects on fat but also with heavy side-effects so that ephedrine is considered a real pharmaceutical product.

Similar to the previous elements is synefrine (derived from bitter orange) which, however, lacks tested effects. Another number of substances as Garcinia and Yohimbe, guggulu (Commiphora mukul), forskolin (Coleus Forskohli), green tea and Ginkgo Biloba lack tested effects on humans.

Insulin action maximizers: the only one in this category with a range of serious studies showing its effectiveness is the conjugated linoleic acid (C.L.A.) that, in a dose of 3 grams per day is effective in helping the loss of weight. Among these we can include also the alpha-lipoic acid which is a very good antioxidant (fights free radicals) and helps the metabolism with sugars. Sugar metabolism is an important and primary point in many “fashionable” low carbohydrate diets. In fact, an excessive glycaemia (blood in the sugar) raise causes a release of insulin hormones that lets the sugar enter the cells and has the usually undesired effect of preventing the fat’s mobility and increases its deposit.

Fat absorption inhibitors: in this category chitosan, derived from shellfish cuticle, mechanically reduces, at intestine level, the absorption of the fat ingested while eating. It is helpful only in case of real fat introduction through nutrition.

On these two topics two brief recommendations:

NUTRITION: in spite of the acclaimed Mediterranean Diet, it is proved by vast international studies that, to lose fat in a short time, a diet with reduced carbohydrates (sugar) is very effective, especially with regards to food with a strong glycaemia influence as found in potatoes, pizza, buns, rice, pasta, and bread. These carbohydrates can be replaced with those present in fruit and vegetables (except for potatoes, corn, bananas, etc.). Proteins coming from vegetable and animal sources are also very important.

PHYSICAL ACTIVITY: start with a light exercise (during which you can talk), beginning with short periods and building up to a maximum of 40’ minutes. Afterwards, gradually reduce the length of time and increase the intensity: in this way your body can consume more fat when at rest.

Clearly, such a complex subject as losing weight, bringing into play important variables as the hormonal constellation, the subject’s metabolism, the muscle mass, genetics, etc., cannot be fulfilled in a few lines; this article merely wants to give some general guidelines. A professional (doctor, instructor, physical education graduate) can develop them respecting the individuality and well being of the subject.

Prof. Antonio Paoli
Physical Education graduate, Surgeon - Professor of Fitness TTD (data and texts treatment) – Exercise and Sport Science- University of Padova - Anatomy and Physiology Department – Physiology section, University of Padova Fitness - FIN (Italian Fitness Federation) Coordinator - Ravenna - Idea Wellness –Thermal Fitness Agency Abano Terme (PD)