Here is the challenge: how are you supposed to separate fact from fiction? After all, I’m sure you don’t want to waste money on useless pills and powders.

So let me save you some money by shedding light on some dietary supplements that aren’t as good as they say:

1. Nitric oxide boosters: The main supplement here, Arginine, is an amino acid that the body uses to produce nitric oxide. Supplement companies claim that taking Arginine increases muscle growth and growth hormone levels. And none of the above claims are true.

2. Fat cell potentiators: The contents of fat cells have to be transported into your mitochondria before they can be burned. And carnitine is a supplement that allegedly does just that. Carnitine, however, is not going to have a substantial effect on how much fat your body burns.

3. Creatine in monohydrate form: This is probably one of the most overhyped supplements out there. Just because it works a little doesn’t mean you can promise the stars to people! It does help you increase power and retain a little more muscular water, but it won’t help you gain 10 lbs of muscle in weeks.

4. Anabolic potentiators: Testosterone is the main hormone responsible for muscle mass accretion. And ZMA is claimed to increase said hormone. The human body is way smarter than this, however. Even if ZMA did increase testosterone, your body would immediately counteract this.

5. Supplemental protein: Taking protein in powder form is not optimal for best results. In fact, whole food sources of protein stacked with crunchy green vegetables are far better here. You see, whole sources of protein have the slowest digestion rates.

The fitness industry is not going to stop promoting supplements. The key here is to not be hypnotized by the marketing and to stick to the facts. In the end, you are far better off spending your money on high quality food.

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Now, having said that, there are some supplements that are worth their weight in gold. And although they won’t reduce bingo wings like magic, they will definitely make life easier for you.

So without further ado, here are some supplements that DO help:

1. Loose leaf south American tea. Specifically, yerba mate. This is the best tea for getting rid of bingo wings. Why? Because it can completely block out any cravings and give you boundless energy for an entire day. The catch? You have to start slow to assess tolerance.

2. Green tea. But not all green tea is created equal. Stay away from bags and stick with loose leaf forms. Be careful if you’re taking any blood thinners like aspirin or fish oil since green tea is also a blood thinner.

3. Glucosamine sulfate. Although glucosamine won’t have a direct and immediate impact on reducing those bingo wings, it will help you prevent joint damage. And once joints wear out there is no way to replace them.

4. All natural bars. You should never rely on energy bars as your main food source. However, they can get you out of a bind with minimal impact on those bingo wings. The key here is to only have them in emergencies, never let yourself starve.

5. EPA and DHA. Fish oil pills are definitely good for you. The main issue is finding which ones to take and figuring out how much to take. You see, most manufacturers do not report how much EPA and DHA is in their pills. And most people are taking way too many pills to begin with.

Now I would like to point something out: supplements are not going to do all the work for you. If you really want to get rid of bingo wings, you’re going to have to work hard. The main benefit of supplements is that they make the process that much easier.

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Unfortunately, you’ve probably been pitched everything from sleeveless snake oil to pills that get rid of parasites in your intestine that are responsible for weight gain. Could internet marketers get any more trickier?

Luckily for you, I’ve already sifted through all the nonsense and I know what works. And I want to show you what I’ve learned.

Thus, here are some nutrition tips for arm fat loss:

1. Load up on fat. Seriously! Dietary fat will increase the levels of arm fat burning hormones in your body. And make sure you have saturated fat. Despite what you’ve been told, saturated fat is GOOD for you. Coconut is my favorite choice here.

2. Become a water grazer. If you only drink water when you’re eating, you’re missing out big time. You have to drink in between meals. Why? Because you become dehydrated during these gaps. Moreover, if you have lots of water in one sitting, you’re more likely to urinate it out.

3. Have some caffeine. A little caffeine about an hour before working out will work wonders. Not only will it make the firing of your muscle fibers faster, but it will also increase your pain threshold. Just make sure that you don’t take caffeine later in the day as this will prevent you from sleeping well.

4. Load up on Ceylon cinnamon. Put Ceylon cinnamon on as many meals as you can, especially the bigger ones. Why? Because Ceylon cinnamon is loaded with antioxidants and increases insulin sensitivity. And better insulin sensitivity translates into more calories going to active tissues while arm fat starves and disintegrates.

The most important element here is to take ACTION on this advice. Most women read something and NEVER take action. Information is only as useful as the amount of action you take on it. So if you want to finally get rid of that arm fat, include these tips and tricks in your daily routine!

Author Katherine Crawford M.S., a Harvard exercise expert and former arm fat casualty, instructs women on how to lose arm fat. Discover how to get sexy arms by visiting her blog about arm fat now!

The BBC aired a documentary touting the benefits of calcium. And one of the benefits was its ability to block dietary fat from being digested.

However, can taking extra calcium really make a difference in your fat loss efforts?

If only fat loss could be packaged in a pill? But it’s not. The truth is, the amount of extra fat excreted with additional calcium intake will not have a huge effect on fat loss. And one has to be careful with the idea of blocking fat absorption.

Why? Because fat is absolutely necessary for the production of hormones that accelerate fat loss.

Furthermore, extra calcium in the form of supplements can have the following effects:

1. Compromised iron assimilation. Taking a high amount of one nutrient usually has an effect on another nutrient. And this is the case with calcium and iron. Now remember that iron is critical for maintaining energy levels. Why? Because it helps transport oxygen throughout your body. Without oxygen there is no life.

2. More calcium loss. How so??? Well, if you take antacids they have certain minerals which can actually cause a net calcium loss. So the next time you pop some of those tablets thinking they’ll help out with calcium levels, think again.

3. Painful stones. Kidney stones are not fun by any stretch of the imagination. And if you have a history here, then calcium supplementation should be done under the supervision of a qualified doctor.

4. Overdose of vitamin D. Vitamin D is the new kid on the block. Everyone under the sun is recommending high intakes of Vitamin D, even Harvard University researchers. HOWEVER, too much of anything is bad for you. If you already have a high amount of Vitamin D in your diet, taking a calcium supplement which is usually fortified with Vitamin D could put you over the top.

Now calcium supplements aren’t all evil, taking them in excess is. And the tricky part here is that many of the foods we eat can be fortified with a multitude of vitamins and minerals. This can add up as the weeks and months go by. So be careful with what you put in your body!