Keep Off the Holiday Pounds

It's that time of year again... time to bake cookies, decorate gingerbread houses, and look forward to a good long post-turkey snooze. Overindulging at holiday parties is as much a tradition as hanging stockings over the fireplace, but often comes with a "heavy" price: a widening waistline.

If the thought of stepping on the scale in January strikes fear into your heart, why not leave the stomach bulge to Santa this year and try some alternative weight loss therapies? Natural Standard research has revealed a number of potentially effective measures that are supported by good scientific evidence for keeping the pounds away. Be sure to discuss with your healthcare providers first though to be sure they are safe for you.

Check out the list for some all-natural weight loss supplements and regimens that may just help you stay trim and fit for when the new year rolls around. Rolls- get it!? Huh huh.

1. 5-HTP: This compound is found naturally in the body and works to increase serotonin, a chemical that may affect sleep and appetite. 5-HTP has been suggested as a treatment for many conditions, including headache, depression, and fibromyalgia. Studies suggest that 5-HTP may reduce eating behaviors, lessen caloric intake, and promote weight loss in obese individuals.

2. The Atkins Diet®: You may have heard about this eating regimen, which supports consuming more fats and fewer carbs, based on the idea that carb-rich foods like bread, potatoes, or pasta may lead to increased fat stores. A carbohydrate-restricted diet has been shown to result in weight loss in both obese and non-obese people. Overall, studies suggest that the Atkins Diet® does result in long-term weight loss.

3. Chitosan: This compound comes from chitin, which makes up the outer shell-like structure of insects, spiders, and crustaceans. Chitosan is sold as a form of dietary fiber that reduces fat absorption, and may also be effective for lowering levels of blood cholesterol or lipids. While some studies suggest that chitosan is an effective weight loss therapy, others have found it is ineffective. More evidence is needed.

4. Conjugated linoleic acid (CLA): CLA is a fatty acid that is naturally found in beef and dairy products. Most CLA dietary supplements are made from safflower oil, although CLA can also be found in other vegetable oils. CLA is a popular supplement marketed to reduce obesity and body fat, and while some studies suggest that it may reduce body fat mass and body weight, more research is needed in this area.

5. DHEA: This hormone is made in the human body and is secreted by the adrenal gland. DHEA acts as a precursor to both male and female sex hormones. Levels of DHEA tend to decrease after the age of 30. The majority of clinical trials investigating the effect of DHEA on weight or fat loss support its use for this purpose. Further research is needed to confirm these results.

6. Hydroxycitric acid (HCA): HCA is found in the dried fruit rind of a Southeast Asian plant commonly known as brindleberry or Malabar tamarind, which is often used as a food preservative or a flavoring agent. HCA is currently used in a number of over-the-counter weight loss products. The effect of HCA on weight loss has been investigated, and although some studies report weight loss after HCA treatment, more high quality research is needed.

7. Konjac glucomannan: The konjac plant has been used as a source of both food and medicine in Asia for over a thousand years. It is most known as a source of glucomannan, a soluble dietary fiber that comes from the roots of the plant. More recently, konjac glucomannan extracts have been used as a dietary supplement. Early research suggests that glucomannan combined with a low-calorie diet may promote weight loss by increasing the time to swallow and feelings of fullness.

8. Korean pine: This tough evergreen tree has edible seeds called pine nuts or pine kernels, which are often used as an ingredient in pesto or cooking oils. Many parts of the tree have been used as medicine, and the main active ingredient is thought to be pinolenic acid. Early research suggests that Korean pine nut oil decreases food intake and feelings of hunger. More research in this area is needed.

9. Mango seed fiber: The fruit of the African mango trees has been used to make many different products, including foods, cosmetics, and drugs. Human research suggests that mango seed fiber may help with weight loss, either alone or combined with other dietary supplements. It has been shown to improve body weight and waist and hip circumference, as well as levels of blood sugar, cholesterol, and hormones such as leptin and adiponectin.

10. Psychotherapy: Communication with a qualified mental health professional, such as a psychiatrist, psychologist, or licensed counselor, has been studied for its potential weight loss benefits. The process is meant to encourage the exploration of thoughts, feelings, and behavior to solve problems. Several studies indicate that people who are overweight or obese may benefit from behavioral and cognitive-behavioral psychotherapy in combination with diet and exercise.

11. Salatrim: Salatrim stands for "short- and long-chain acyl triglyceride molecules," which are made up of short-chain fatty acids (SCFAs). SCFAs have fewer calories per gram than other fats. As a result, salatrim has been proposed as a low-fat, low-calorie replacement for fat. Salatrim has been used in place of cocoa butter in baking chips and sweets, and may be found in many products, including baked goods and microwave popcorn. Limited study suggests that salatrim may increase feelings of fullness and decrease hunger, but more research is needed.

12. Whey protein: If you lift weights or know someone who does, you may be familiar with whey protein. Whey protein is one of the two major groups of proteins found in milk, and is a highly digestible source of protein. It is used in many foods, including ice cream, bread, and infant formula, and is also a popular dietary supplement for improving muscle strength and body composition. Whey protein has been found to reduce short-term food intake and may help decrease appetite.

Based on Natural Standard research, all of the supplements and alternative therapies on the list are backed by good scientific evidence for promoting weight loss.

Since keeping the pounds off is a high priority on many people's minds, research is constantly ongoing into new and additional methods that may help. However, not all of them are supported by good scientific evidence. For example, acupressure - the practice of applying finger pressure to specific acupoints throughout the body - has been studied for weight loss. Although early evidence suggests that it may not help with weight loss, acupressure may aid in weight maintenance following weight loss. Barley, a popular high-fiber grain, has also been studied for potential weight loss benefits. Barley is a cereal grain used as a staple food in many countries and is often found in baked products and soups. However, evidence is limited as to the effects of barley consumption on appetite control and more research is needed in this area.

In some cases, there is strong evidence indicating no benefit. Chromium, for example, can be found in foods and supplements and has been studied for its ability to treat obesity. Overall, results have not shown any benefit, and although it may help improve lean body mass, it does not appear to show effects in general weight loss. Guar gum is another such supplement that has been studied for weight loss, but may not have benefits for those hoping to stay trim. Guar gum was believed to support weight loss by expanding in the stomach and reducing appetite. However, researchers reported that guar gum is not effective for this use and is associated with side effects. Following these reports, the U.S. Food and Drug Administration (FDA) moved to ban guar gum as a weight loss ingredient.

Because there are so many potential weight loss aids being researched or sold on the market, it's best to find ones that are supported by good scientific evidence, such as the ones on the list compiled through Natural Standard research.

It is important to consult a doctor and pharmacist before trying any new supplements or alternative therapies to make sure that you choose the one that's right for you.

Leave the belly laughs to Santa this season while you stay lean and keep the pounds away. Ho ho ho! Happy holidays!