Pulling up your favorite jeans for a Friday night out and discovering they don't fit is a big motivator for students to start shedding pounds. Many dieters, however, aren't sure what products, if any, work in a safe and timely manner.
The best diets include a variety of foods. There are products out there designed to help dieters lose weight at a faster pace. Many fad diets and diet pills promise to have users quickly melting off pounds in no time, but the short-term risks of many "miracle" products may cancel out lasting results.
Avoid herbal supplements
"Lots of other students try diet pills or other weight loss supplements," said Janice Cochran, a registered dietitian at Student Health and Wellness. "You're not going to take a pill and have long-term results."
According to Cochran, diet pills with bitter orange, ephedra, or ginseng may be harmful because they are not regulated by the Food and Drug Administration (FDA). Because the supplements come in varying strengths, they are potentially harmful to students with diabetes or with high blood pressure.
"Herbs and herbal additives are basically diluted drugs," Cochran said. "As a drug they run the risk of [causing] side effects. Buyers should be aware."
Students like Bekki Weaver, a sophomore English major, realize that healthy eating and regular exercise are far more effective than diet pills and supplements.
"Certain [pills] would be okay if you combine diet and exercise with them," Weaver said. "Don't use [diet pills] alone."
Products like Alli - an ally?
Since hitting the market, Alli, the only FDA approved, over-the-counter diet product, has been promising consumers weight loss.
"It's a diluted version of the prescription," Cochran said. "It blocks fat and helps in minor ways, but it's irrelevant unless the person doing it is dieting and exercising."
Because Alli blocks fat, a consumer that fails to follow a diet while on the product may potentially experiencecause themselves uncomfortable side effects. Alli may have the FDA stamp of approval, but that doesn't mean students should be rushing out to buy it. It isn't a quick-fix solution, according to Cochran.
Alli is potentially helpful for overweight people who plan on adding rigorous exercise and dieting to their routine, Cochran said.
"Everyone's body type is different. People can't just hop onto a general plan. They need something tailored," said Maureen Brady, a sophomore biomedical sciences major. "A nationwide diet program doesn't work."
Small changes, big results
Brady knows firsthand that small lifestyle changes can make all the difference. Her sister was inspired to cut dairy from her diet and replace it with soy after reading the Skinny B*tch cookbook.
"She started back in December, and she's lost 10 pounds so far," Brady said.
Cochran agrees that substituting foods on a one-to-one basis can help students change their eating habits without feeling deprived.
The substitution is often better than the original. Brady enjoys all-natural peanut butter to its preservative-filled alternative. She also recommends dried fruit such as mangoes or raspberries, or soy products for snacks to mix it up.
Water, water everywhere
Sweet tooth hunger pangs usually strike after exercise, but dieters can choose to make conscious decisions to avoid giving in to tempttion.
"Usually after exercise I crave something sweeter," Brady said. "Life Water is good, and it's better tasting than Gatorade."
According to Cochran most students are not drinking as much water as they should be. Many students' fatigue is due to dehydration. Drinking water is better than consuming enhanced, sugary, products that can lead to a spike in blood sugar.
"Flavored water can help with fluid intake, especially if students are bored with water," Cochran said. "[Unfortunately] drinks can be an expensive way of getting nutrients better received through whole foods."
Curbing cravings
When students don't eat regularly or healthfully, it may be torturous to ignore the vending machines placed throughout campus.
"I go a long time without eating. It helps me lose weight, but it's unhealthy," Weaver said.
When cravings hit, Amy Evans, a senior math and music major, is a fan of Nabisco's 100-calorie snack packs.
"It helps to buy things prepackaged," Evans said. "Anything with chocolate in it...anything fat free is fantastic."
According to Cochran, snack packs can help students struggling with portion control. She warns the snacks should be used sparingly, and that they are no substitute for fruits or vegetables.
Not all diets are created equal
Weight-conscious students may find it helpful to follow a plan to aid their weight loss, as long as it includes a variety of foods and exercise. Conversely, diets that eliminate certain food groups such as the Atkins Diet or the South Beach Diet often have the opposite effect for people struggling to lose weight.
"A fad diet is defined as something you cannot stick with," Cochran said. "You rise and fall quickly. The faster anyone loses weight, the faster it comes back."
Diets such as Weight Watchers that promote group weight loss and provide support systems can help students achieve their weight loss goals.
Evans loosely follows Weight Watchers. The plan has points based on an individual's weight, age and height, according to Evans. Each week has extra points, and dieters can add or subtract points after exercising, drinking or using their points on reserve.
"You're free to eat anything you want, as long as you stay within your total," Evans said. "You don't have to buy products if you don't want to."
The key to effective weight loss is not miracle weight loss solutions but consistently living a healthy lifestyle, according to Cochran. Eating healthy and regular exercise is far more helpful than late night pizza binges followed by starving yourself the next day.
"There's an obsession in college. Everyone's afraid of [gaining weight]," Evans said. "They'll do anything to get rid of it."
Photo: Courtesy of Laron Fomby
