How To Avoid Common Diet Scams Dear Friends, As our country gains weight at an alarming rate, we are spending more each year on products that promise us easy, effortless weight loss. Each year in Nigeria, an estimated 15 billion dollars is spent each year on weight loss products. The problem is that in spite of headlines that feed our hopes that a new, secret, "better" weight loss formula has been discovered, the truth is there are no easy solutions to losing weight. Simply put, weight loss is a combination of lifestyle choices, and is the result of a firm commitment to making and maintaining them over a period of time. Any products that offer weight loss without reduced caloric intake and increasing activity levels are fraudulent- and a waste of money. Why Do People Buy Products That Are Scams? ---------------------------------------- Denise Bruner, MD, MPH, FASBP is a specialist in weight loss, and a fellow in the American Society of Bariatric Physicians. She shares one of the major reasons that weight loss scams flourish today: "We live in a society today that wants immediate gratification. This is reflected in our willingness to buy from those that promise 'instant results'". The increasing obesity in our society, and hopes that weight loss can be achieved without lifestyle changes fuels the growth of frauds. Bruner states, "In the U.S., currently 61% of the population is overweight, and the numbers are going up. There's a huge market out there for weight loss products. After all, it appeals to us to find out that you can 'Lose 30 pounds in 30 days.' We don't want to have to deprive ourselves of our favourite foods, and want something that will 'magically' absorb the calories." Jeannette Kopko, Senior Vice President of the Better Business Bureau for Dallas and Northeast Texas,USA, agrees that illegitimate weight loss products feed on false promises: "People are fooled by these scams because they hope that they aren't scams. They hope that they're real, and are an easier, faster, painless way to lose weight." With the huge demand for weight loss products (and their revenues), companies are more than willing to become suppliers-whether or not their products work. Kopko states, "The number of companies hawking bogus supplements and weight loss products is increasing rapidly in recent years." How can you spot a weight loss scam? --------------------------------- Typically, weight loss scams make promises that aren't realistic. Headlines that promise weight loss without dieting are always scams, since calorie reduction is the basis of any true weight loss programme. There are no legitimate weight loss programmes that allow you to "eat whatever you want" without limit. As Monica Revelle, public relations specialist at the FDA notes: "If it sounds too good to be true-it is!" Other tips offs that the weight loss product is a scam include: * Claims to be a "secret" formula: Products that claim to have secret formulas are scams. Dr. Bruner feels strongly on this issue, and states, "There are no 'secrets to weight loss' being held away from the public. In America alone, an estimated 100 people a day die from obesity; we could prevent 300,000 deaths annually if there was a real product that made weight loss simple and safe, and physicians would be the first to prescribe them." * There's no physical address for the business. Legitimate products and services will have a physical address and phone number. Be wary of those that only offer a mailbox, or a toll-free number to call manned by "help center" personnel. Kopko shares, "While not all companies that have P.O. or private mail boxes (PMBs) are illegitimate, plenty are. Check to see if there are the letters 'PMB' after a physical address; this indicates that it's really a private mail box, that can forward mail to anywhere in the world." She adds that the Internet is also being used to promote frauds, and adds, "You can't judge how good or legitimate a product is by how professional the web site looks. This only reflects how good their web designer was." * They promise rapid weight loss. Weight loss that is too rapid is not only unhealthy, but is normally quickly regained. The best plans advocate moderate goals, with slow, steady weight loss of about 6-8 pounds a month over a long period. Dr. Bruner states, "Any product that offer overnight or rapid changes is a fraud." * They state that they can help a person lose fat or cellulite in a specific part of the body. Body fat is lost overall, not in a spot, and ads that claim otherwise are frauds. * They promise permanent weight loss. No product can do this, since permanent weight loss is maintained by lifestyle changes. By avoiding products with the above "red flags" in their advertising, you can protect yourself from illegitimate products-and save money. Types of Weight Loss Scams ------------------------- Weight loss scams can range from the highly illegal (and even dangerous) to the mildly unethical. Kopko states, "There are degrees of fraud and misleading consumers. Some are scams where the person doesn't receive anything at all when they send in their money. Another form of scam is when the customer sends in money, and they get a product that has no benefit, such as a sugar pill." Other weight loss scams use questionable practices, such as making claims for an ingredient-but without scientific studies to back them up. Kopko adds, "In yet other scams, the product has very low levels of active ingredients, so the person doesn't get the desired result." Some products sell because their names are similar to real products-even though they don't contain the same ingredients or quality. Dr. Bruner warns that these knockoffs are frauds: "The person thinks, 'Oh, I can get this a lot cheaper here...' but be careful, and check it out thoroughly first." Kopko has seen all types of weight loss scams during her years with the Better Business Bureau. She remembers, "Years ago, in our area, there was a business that sold 'weight loss glasses'; one lens was blue, the other brown. Supposedly, the two colors 'confused the brain' and the person didn't get hungry." She adds, "Another fraud was weight loss "bath powder' that a person pours into the tub, that promised weight loss." Today, popular scams are pills, powders, patches, and herbal teas that supposedly promote weight loss. One recent scam was a powder taken a few hours before sleep. Kopko states, "It promised that the fat would "melt away" while you slept. The only benefit was that the person gave up their bedtime snack when they took it; there was nothing in the powder to help. And the person who bought the powder was then deluged with other products from the company that would 'make the product work better.' It was all a huge fraud." Dr. Bruner has also seen a variety of weight loss scams over the years. She states, "I've seen people wearing inserts in their shoes; the manufacturers claim that they hit pressure points to relieve hunger (it doesn't work). Another scam is a '"chocolate patch' designed to reduce cravings for chocolate, or wearing special clothing to spot reduce areas." She notes that in Europe, another popular weight loss fad is getting attention: "In Europe, right now mesotherapy, injecting a drug into the muscle, is a very popular fraud." FTC's spokesperson Shirley Rooker notes that the FTC recently stopped another popular weight loss scam-and the company was forced to pay back millions to consumers taken in by its fraudulent ads. She notes, "The Enforma System claimed that its products increase the body's capacity to burn fat and would help the body burn more calories while just standing or sitting around doing nothing, even while sleeping. And the TV ads stated that consumers could enjoy fried chicken, pizza, and other high-calorie, high-fat products and still lose weight. The FTC complaint charged that there was no proof that Fat Trapper and Exercise in a Bottle really worked. Why Aren't They Stopped? ------------------------ With the huge numbers of weight loss frauds out there (it only takes opening up a magazine, or surfing the Internet to view some), the question of why they are allowed to continue is raised. Kopko says, "I get a lot of calls from people who ask, 'Why isn't something being done?' about a scam. Basically, the answer is: until we receive complaints, a fraud can't be investigated." She adds that many times, people who are scammed don't file reports. "They don't want the bother, or they don't know where to turn. The complaints we get are probably only a fraction of the problem that's out there." So when you discover these diet scams, contact NAFDAC. She warns that not being shut down is not a guarantee of reliability. "Just because a business is out there, selling weight loss products doesn't mean they're legitimate; it may just be that they haven't been caught yet. This is why it's so important to be an aware consumer. " Once complaints are made, law enforcement will step in and start investigating weight loss frauds. They often prosecute illegal businesses, and force them to make restitution to their victims. But Kopko shares that not every questionable weight loss product can be dealt with in this manner: "Some scams might not be illegal-just unethical. They market their products in a way that implies benefits, instead of stating them outright, and skirt the legal boundaries of false advertising." In some cases, stopping a fraud takes time because of the decision over who has jurisdiction, and the time needed to gather the data to begin prosecuting a company. For instance, NAFDAC's moica Revelle states that they only have jurisdiction over scams in which a product is proven to be unsafe. "It monitor the quality and safety of weight loss products; but don't have jurisdiction if there's no evidence of harm done." In many cases of false advertising, the NAFDAC steps in, and uses information gathered by other agencies to make their case against a company. Kopko states that the Better Business Bureau, while not having jurisdiction itself, make their task easier. "We keep information about businesses on file, including complaints against them, and share this with law enforcement and government agencies." How To Protect Yourself From Scams ---------------------------------- One of the best methods of protecting yourself from weight loss scams is to seek medical advice from a qualified physician who specializes in weight loss (bariatric medicine). At times, this means first coming to terms with a realistic view of weight loss. Dr. Bruner states, "Losing weight isn't simple or easy. Basically, it means reducing calories and exercising, but it must be individualized to the person's needs. For instance, the person with insulin resistance needs a higher protein, lower carbohydrate diet so they won't feel that they're starving; and those with allergies (such as to wheat or yeast) will need a diet that avoids these items." To protect yourself from scams, check the product out first with your physician. And if possible, try to avoid "impulse buying". First investigate the product and the company's reliability with consumer organizations. This can save you needless expense and disappointment in the long run. Weight loss scams are on the rise, and the numbers of companies using fraudulent advertising are multiplying. By taking the time to carefully investigate a company and its products, and choosing to work with a qualified physician on your weight loss goals, you can save yourself needless expense and disappointment. Best of all, you can get started on the road to real, achievable weight loss goals while maintaining good health.

FAT LOSS BASICS Dear Friends, Believe it or not, losing a little or a lot of fat involves pretty much the same concept - consistent dieting coupled with cardiovascular exercise and weight training. This is how the professionals do it and it works. Many of you may be hesitant to start a weight training program, but the benefits far outweigh any reservation you may have. Weight training enhances your fat loss by increasing your muscle mass and more muscle means more calories burned (faster metabolism). It also gives your skin a more tone, tight appearance, lowers your blood pressure, strengthens your bones, improves your agility, increases your flexibility, strengthens your immune system and gives you more energy and a brighter outlook on life. If you have a high level of bod yfat, or you have never been able to successfully lose fat, you should consider trying a program that not only focuses on dieting, but also includes adequate cardiovascular activity and weight training. If you are already very muscular, and you just want lose a little body fat, then a fat loss program that includes regular cardiovascular activity and weight training is perfect for you. The best way to get ripped and maintain as much muscle as you can is to diet slowly. The truth is, when you are on a low calorie diet, your body prefers to use muscle tissue for fuel rather than excess body fat. So, the slower you lose weight, the more likely you are losing fat and not muscle. Ideally, you should aim to lose no more than 1lb - 1.5 lbs per week that's it. If you are obese, then you should try to lose no more than 1% of your body weight per week. Any more than that and you are sacrificing muscle. Women do tend to lose fat at a slower rate than men, but don't let this discourage you. Women simply store fat more efficiently than men because it is needed during and after pregnancy. As your body fat levels drop, you will notice that the fat loss comes off in reverse of how it was put on. So, the most recent fat gains will come off first, while the old fat that has been there for a while will take the longest to lose. The most difficult fat to lose usually centers around the waist, belly and lower back areas for men, and the upper thigh and buttocks, area for women. The fat in these areas are the most difficult to totally get rid of. These areas are comprised of mostly brown adipose tissue (fat). This type of fat is difficult to lose because the low blood flow in these areas hinder the fat mobilization. So, if the fat can't be moved into the bloodstream to be used as fuel, those love handles will never go away. That's why thermogenic agents like ephedrine and blood thinning supplements like aspirin help to improve fat loss - they increase circulation into these hard to reach areas and mobilize the stubborn fat. Remember that you cannot spot reduce! What I mean by this is that you can't pick and choose the areas that you would like to lose the fat and do exercises that work those areas expecting the fat to just magically disappear in those areas. Your body does not work that way. The only way to decrease the amount of fat in certain key areas is by lowering your total body fat levels. As you lose fat, it will come off all over your body, not just in specific areas. If you follow a complete diet and weight training program for at least 12 weeks, you will begin to see dramatic changes occurring with your body, and I'm not just talking about the obvious physical changes, I'm also talking about the psychological and physiological changes. You can expect lower body fat (of course), increased muscle mass, increased metabolism, increased sense of well-being, more energy, lower bad cholesterol level, increased good cholesterol level, decreased risk of heart disease, deeper more restful sleep and most important, increased self-confidence. To be successful, your fat loss programme should include the following: * A calorie restrictive diet, which requires you to eat no less than 10x and no more than 15x * Regular cardiovascular activity for at least 30-45 minutes 3-4 times per week. Some recommend a moderate pace while other recommend a vigorous pace -- it doesn't really matter as long as you are exercising. * Weight Training. * Supplementing your diet with vitamins, minerals and amino acids. Vitamin C, L-glutamine, and a good multi vitamin are the bare essentials. * Adequate dietary fat, including high amounts of Essential Fatty Acids (Omega-6 and Omega-3). Finally, make sure that the program you decide on is compatible with your lifestyle and schedule. You can have the greatest program in the world, but if you cannot implement it then it is worthless. There are thousands of fa tloss diets and workouts that will work, but the hard part is finding one that works for you and the specifics of your diet and schedule restraints. ************************ A WORD ON CONSISTENCY OK., so you want the secret to fat loss? Well, here it is: CONSISTENCY. You can have the best diet, the best training schedule, join the best gym that has the best equipment, but without consistency it's all worthless. Over the past two years, I've talked to hundreds of people who have successfully transformed their physique. Though most of them trained in totally different ways, there was one common denominator that appeared throughout each success story: Day in and day out, they followed their pre-determined plan, consistently without fail. There are many paths to your goal but you will never reach it unless you consistently put one foot in front of the other. You must find the determination and drive within yourself to see this through. If not now, then when? In the grand scheme of your life, can you afford a slight inconvenience to create a fantastic physique -- or will you continue to be an 'Average Joe' for 80 more years! Which sounds more inconvenient to you? I can see it's easy to make excuses, after all, I used to do the same thing. Don't get caught up in this. The truth is, the hardest part any training routine is getting started. You've got to break your old habits and make new paths for yourself. If I can do this, anyone can. The only thing that separates me from most other people, is the fact that once I decide on a goal, I will not stop until I reach it. It's that simple. Gaining muscle or losing fat, like anything in life, is a simple matter of staying focused and being consistent. Fortunately, it's never too late to get started, and you will thank yourself a few months down the road. Remember that saying, 'Do what you've always done, and you will get what you've always gotten'. Now, read it again. Question ************** Q: I am slightly overweight female who has a good amount of cellulite on my upper legs and rear. Is it possible to get rid of this? A: For women, lower body fat and cellulite are very common problems. Unfortunately, it is an area in which the fat stored there has very little circulation. In other words, the lack of blood vessel activity in those areas make it very difficult for the body to move that fat into the bloodstream where it can be used as fuel by the body. The only non-surgical way to remove the cellulite is to simply go on a long-term fat loss program. To begin to see a reduction in these areas, you will have to get your body fat levels down to around 16-18%. Men have a similar common fat storage area around their stomach and waist. Sincerely, Edet Usuyak

IN DRY SEASON HEAT, WATCH WHAT YOU DRINK. This is a perfect time of year to take a beverage inventory: what you drink, how much and how to maintain a reasonable intake of fluids - ones that will supply your body with much-needed water without adding to your fat stores. Chances are that the dry season heat will tempt you to grab whatever cold liquid might be handy and many of today's most popular choices are loaded with sweet calories that actually increase the body's need for water. Chances are too, that no matter what the season, you probably do not drink enough fluid to fulfill your body's requirements. It is not wise to rely solely on thirst to guide your water intake. Nor should quenching your thirst be a measure of whether you've drunk enough. To calculate how much water you need each day, multiply your weight in pounds by 0.08; the result is your requirement in eight-ounce cups. Before those who weigh 200 pounds panic about having to drink 16 cups of liquid a day, keep in mind that about half of the fluid people need comes from fruits, vegetables and other solid foods. Barbara J. Rolls, a nutrition researcher at Pennsylvania State University and the author of "Volumetrics" (HarperCollins, 2000) and her colleagues have demonstrated in many studies that people consume fewer calories when their meals and snacks have a liquid content. Drinks consumed with and in between meals do not have the same satiating effect, their research has shown. People who drink lots of high-calorie beverages rarely compensate by eating less and they can end up with a caloric overload. And if people who try to limit calories fill their daily quota with high-calorie drinks, they can easily shortchange themselves on food that supply essential, health-promoting nutrients: fruits and vegetables (which, incidentally, are an important source of liquids in a well-balanced diet), protein-rich foods and whole grains.