University of Wisconsin - Extension

On December 30, the U.S. Food and Drug Administration (FDA) issued a consumer alert on the safety of dietary supplements containing ephedra (also known as ephedrine alkaloids or Ma huang). These substances have been present in many products for dieters and athletes, but the FDA has found that their effectiveness tends to be short-lived and ephedra-containing products have an unreasonable risk of causing illness or injury.

— This is the latest of a long list of — magic bullets — that don — t live up to promoters — promises, — says Susan Nitzke, UW-Extension Nutrition Specialist and Professor of Nutritional Sciences at the University of Wisconsin-Madison. She says consumers are understandably concerned about how to lose weight safely and offers these tips:

1. Focus on healthy life-long habits rather than this week — s reading on your bathroom scale. Fad diets and diet pills are rarely helpful for long-term weight loss. If you lose weight quickly and regain it after a few months, you won — t be able to enjoy the health benefits that come with lasting improvements in physical fitness.

2. Be realistic. If you love ice cream, don — t give it up totally and forever. Instead of doing something drastic that will leave you feeling deprived, plan ways that you can enjoy your favorite treats occasionally and in portions that are just big enough to satisfy your taste preferences without overindulging.

3. Eat breakfast. Studies show that people who skip meals tend to overeat later in the day. A quick bowl of cereal and juice or a carton of yogurt with a piece of fruit can get your day off to a healthy start.

4. Don — t forget that beverages count. If you — re used to having a couple of cans of soft drinks on a daily basis, you could be getting 300 or more extra calories without realizing it. Simply switching to water or other calorie-free beverages could help you lose 2-3 pounds in the next month.

5. Be active. You don — t have to join a club or invest in expensive athletic equipment to burn more calories on a daily basis. Make a plan to spend more time on enjoyable activities that get you moving. Your plan should include strategies that will keep you going after the novelty wears off. If you have a neighbor who likes to walk about the same time of day that you do, plan to walk together and encourage each other to walk more often than you did before. Adults should get at least 30 minutes of moderate-intensity physical activity most days of the week. If you already get 30 minutes of moderate-intensity physical activity a day, you can gain even more health benefits by increasing the amount of time that you are physically active or by taking part in more vigorous-intensity activities.

6. Avoid fads. Cutting down drastically on carbohydrates may be recommended in some best-selling books, but most nutrition experts still recommend the Food Guide Pyramid, which emphasizes whole-grain breads, low-fat dairy products, vegetables, fruits and reasonable amounts of protein foods such as lean meats and beans as essential parts of a balanced diet.

7. Size up your portions. Do you really want all those French fries in the restaurant — s bargain bundle? If not, it — s really not a bargain. Choose smaller portion sizes, order an appetizer and a leafy green salad with low-fat dressing, share an entree or get a "doggy bag" and save half for another meal.

8. Read labels. Compare products at the store. As a general rule, give preference to products with more fiber and less sugar, fat and calories per serving.

9. Remember that small changes make a big difference over time. Cutting just 100 calories each day from your diet, or burning an extra 100 calories through exercise each day can result in a 10-pound weight loss over a year.

10. Don — t feel alone in your personal fitness struggles. Nationwide, over a third of American adults are trying to lose weight at any given time. Over 60 percent of U.S. adults are overweight, and 59 million adults are now considered obese, according to the U.S. Centers for Disease Control and Prevention. — Losing weight and keeping it off isn — t easy for most people, — says Nitzke, — but don — t forget the rewards are great — feeling better and lowering your risk of diabetes, heart disease, and some kinds of cancer make it worth your while to eat sensibly and be more active. —

For more information on ephedra: http://www.fda.gov.ola/2003/dietarysupplements1028.html

For a CDC fact sheet on — Tipping the scales in your favor: — http://www.cdc.gov/nccdphp/dnpa/tips/tipping_scales.htm

For more information about nutrition and physical activity, contact your county UW-Extension office.