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Interested in Losing Weight? ” Then set personalized goals, in achievable increments and introduce lifestyle changes to gradually lose weight and keep it off. Be prepared to adapt your lifestyle as necessary to maximize your chances of success. When you lose weight too quickly, you lose fat and muscle. As a result, the variety of over-the-counter preparations touted to promote weight loss has exploded. Dietary supplements include compounds such as herbal preparations , chemicals (e.g., hydroxycitrate, chromium), vitamin preparations, and protein powder preparations. With the exception of herbal preparations of ephedrine and caffeine, none of these compounds have produced more than a minimal weight loss and most are ineffective or have been insufficiently studied to determine their efficacy. Furthermore, while little is known about the safety of many of these compounds, there are a growing number of adverse event reports for several of them. Table 4-4 summarizes the current safety