“Whether you are taking a weight loss supplement, using a ‘cleanse’ product or purchasing foods that are marketed or advertised for weight loss, it’s important to follow the ‘buyer beware’ principle,” said Carlene Johnson-Stoklossa, a registered dietitian with Alberta Health Services.

Debbie Pietsch, a registered dietitian and nutrition educator who works in the University of Alberta’s Department of Agriculture, Food and Nutritional Science, notes that even though some people experience short-term weight loss when using a weight loss product or starting a “fad” diet, most will “gain back the weight they lost, and often more.”

The reasons for this “vicious cycle” or “yo-yo effect” are varied. For instance, a “low calorie” program typically requires the consumer to severely restrict their calorie intake, which reduces the body’s metabolism.

Pietsch explains that when a person’s metabolism is low, the body slows down and will burn fewer calories making it hard to lose weight. “Once the diet is stopped, metabolism will still be low, putting the consumer at risk for weight re-gain even if they are eating only a moderate amount.”

Safety First
The weight loss “industry” is big in North America, and largely unregulated. Data from the United States suggests that Americans invest over $30 billion a year in weight loss products and services. While Canada does not specifically track such expenditures, it’s clear that Canadians are spending a lot, with limited payback or lasting results.

“There’s a degree of irony involved,” said Pietsch. “If these products were generally and more widely effective, there would be less demand and many would be out of business.”

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Pietsch and Johnson-Stoklossa both agree that many consumers are too focused on “cosmetic” body image without considering the possible effects on their health.

If a person is set on using a weight loss product, Johnson-Stoklossa cautions that they should always think “safety first.” For instance, she notes the following concerns with different types of ingredients in over-the-counter weight loss supplements:

• Ephedra (also called ma huang). Ephedra comes from plants and has been sold as a dietary supplement. The active ingredient in the plant is called ephedrine. Ephedra can cause short-term weight loss, but it also has serious side effects. It causes high blood pressure and stresses the heart.
• Chromium. This is a mineral that's sold as a dietary supplement to reduce body fat. While studies haven't found any weight-loss benefit from chromium, there are few serious side effects from taking it.
• Diuretics and herbal laxatives. Diuretics cause you to pass more urine, so any weight lost is due to loss of water, not loss of fat, and is temporary. They also can lower your body's potassium levels, which may cause heart and muscle problems. Laxatives can help with bowel movements, but are not effective for weight loss.
• Hoodia. Hoodia is a cactus that's native to Africa. It's sold in pill form as an appetite suppressant. However, no firm evidence shows that hoodia works. No large-scale research has been done on humans to show whether hoodia is effective or safe.

Johnson-Stoklossa suggests that Alberta consumers should only purchase weight loss products or supplements that are approved for sale in Canada. She also advises that consumers should consult the Health Canada website for advisories, warnings and foreign product alerts.

For instance, in 2011 a slimming gel containing the prescription medication sibutramine was named in a foreign product alert. The medication was not listed on the product label.

Johnson-Stoklossa suggests that consumers should not only take the time to carefully evaluate weight loss products they may want to purchase, but also consult with their health care provider – such as their doctor, dietitian or pharmacist – for expert advice. 

Pietsch and Johnson-Stoklossa also agree that consumers should always be cautious about making purchases via the Internet. For example, Johnson-Stoklossa noted that some weight loss products are advertised as “herbal” but may contain prescription medications within their makeup, such as diuretics or anti-convulsants.

Towards Effective Weight Management
“Weight is only one part of each person’s overall health picture. Like diabetes or heart disease, obesity is a chronic disease for which lifestyle changes are the foundation of treatment. The goal for all people should be to improve their health,” said Johnson-Stoklossa.

Pietsch and Johnson-Stoklossa agree that the three key elements in making lifestyle changes are:

• healthy eating;
• regular activity; and
• behaviour change (modification).

“Behaviour change or modification is about making decisions and lifestyle changes that contribute to improved health and quality of life,” said Johnson-Stoklossa. “For instance, using a SMART goals tool, a person can set realistic, achievable goals, such as increasing fruit and vegetable intake to 7 servings each day or making an action plan to walk three days this week.”

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Pietsch offers that “keeping a journal” of “what, when, where and how much” you are eating is one way to get a handle on your current eating habits. 

Johnson-Stoklossa agrees on this point and suggests “how much you eat is as important as what you eat.” She adds, “As you progress, you can review your journal and set goals to keep healthy habits going and make improvements where needed.”

Looking Forward to Better Health
Play it safe.  Be wary of products, supplements or programs that offer unrealistic or “too good to be true” results.  Instead, aim to spend your money and time to boost your health and better manage your weight by focusing on healthy eating, active living and making changes that you can maintain over time.

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Learn More

Healthy Eating Starts Here
Information and resources from Alberta Health Services.

HEALTHLink Alberta
1-866-408-LINK-(5465)

My Health website, Alberta Health Services

Safe Use of Health Products for Weight Loss
Health Canada

Public Advisories, Information Updates and Foreign Product Alerts
Health Canada

Guidelines for Choosing a Weight Loss Program
Dietitians of Canada