6 Best Supplements for Weight Loss

November 28, 2023

6 Best Supplements for Weight Loss

Losing weight is one of the most common recommendations medical professionals give to individuals trying to achieve a healthier lifestyle. However, weight loss isn’t a simple endeavor—a concept most American adults know intimately. According to the Centers for Disease Control (CDC), nearly three-fourths of adults (73.6%) are overweight and 41.9% are obese.

Carrying around excess weight raises the risk for several health complications significantly, including cardiovascular diseases, type 2 Diabetes, sleep apnea, joint problems, and more. Unsurprisingly, 45% of overweight Americans and 67% of those with obesity are actively trying to shed excess pounds. While a combination of regular exercise and a well-balanced diet is essential for any successful weight-loss journey, supplements can provide valuable support toward achieving your weight-loss goals.

The following are some of the best supplements for weight loss:

1. Green Tea Extract: Known for its rich antioxidant content, green tea extract is a popular weight loss supplement. It owes this popularity to its catechin content, specifically epigallocatechin gallate (EGCG). EGCG has several mechanisms that may promote weight loss, including increasing metabolism and enhancing fat oxidation (the body’s ability to burn fat for energy). Additionally, green tea extract may assist in reducing appetite, making it a valuable tool for those trying to attain a healthier weight.
2. Caffeine: Caffeine is the most widely consumed stimulant worldwide. Many people drink it in coffee or tea to improve their focus, concentration, and overall mental alertness. However, it’s not just a morning pick-me-up but also a potent ally in weight loss. Caffeine can enhance the effectiveness of your workouts and help burn more calories throughout the day by increasing metabolic rate and promoting the breakdown and release of stored fat into the bloodstream. However, moderation is essential, as excessive caffeine intake can lead to side effects.
3. Garcinia Cambogia: Garcinia cambogia supplements come from a tropical fruit by the same name. The fruit’s peel is rich in hydroxycitric acid (HCA), which inhibits citrate lyase enzymes. These enzymes contribute to weight gain by converting carbohydrates into fat. In addition to preventing fat accumulation, some studies suggest that Garcinia cambogia may aid in weight loss by suppressing appetite.
4. Protein Supplements: Protein is a vital macronutrient that is crucial for muscle building and repair. Protein supplements such as whey protein can help you feel full for longer periods, reducing overall calorie intake. Also, maintaining a higher protein intake can support muscle mass preservation during weight loss, ensuring that the body primarily burns fat for energy.
5. Conjugated Linoleic Acid (CLA): CLA is a fatty acid that occurs naturally in meat and dairy products. Research suggests that CLA may help reduce body fat by increasing the breakdown of fat in cells. Research also shows that CLA may help preserve lean body mass during weight loss, which can contribute to a healthier body composition.
6. Fiber Supplements: Adequate fiber intake is crucial for a healthy digestive system and can contribute to weight loss by promoting a feeling of fullness. Fiber supplements like psyllium husk powder absorb water in the digestive tract, creating a gel-like substance that slows down nutrient absorption and helps control appetite. In addition to reducing calorie absorption, feeling fuller for longer can lower overall caloric intake throughout the day.

Reaching your weight loss goals requires a holistic approach that balances exercise with nutrition. Making diet and lifestyle changes is hard, but supplements can support your efforts in several ways. For instance, some supplements can help address common weight loss challenges like managing your appetite, while others work to enhance your metabolism and fat-burning capacity. While there is no universal solution for weight loss, supplements might be the transformative element in your weight loss journey.

Research and References

• https://pubmed.ncbi.nlm.nih.gov/14965155
• https://www.cdc.gov/nchs/data/nhsr/nhsr158-508.pdf
• https://www.cdc.gov/nchs/data/hestat/obesity-adult-17-18/obesity-adult.htm
• https://pubmed.ncbi.nlm.nih.gov/26093535
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3908530
• https://www.ncbi.nlm.nih.gov/pubmed/2912010
• https://www.ncbi.nlm.nih.gov/pubmed/7486839
• https://www.ncbi.nlm.nih.gov/pubmed/14684395
• https://www.ncbi.nlm.nih.gov/pubmed/8201901
• https://link.springer.com/article/10.1007%2Fs10068-010-0151-6
• https://www.ncbi.nlm.nih.gov/pubmed/11815511
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3748738
• https://www.ncbi.nlm.nih.gov/pubmed/12349913
• https://www.ncbi.nlm.nih.gov/pubmed/21197150
• https://www.ncbi.nlm.nih.gov/pubmed/24944404
• https://www.ncbi.nlm.nih.gov/pubmed/17215177
• https://www.ncbi.nlm.nih.gov/pubmed/12349913
• https://www.ncbi.nlm.nih.gov/pubmed/26595408
• https://www.ncbi.nlm.nih.gov/pubmed/24944404
• https://www.sciencedirect.com/science/article/pii/B9780128021477000073
• https://www.ncbi.nlm.nih.gov/pubmed/20338409
• https://jn.nutrition.org/article/S0022-3166(22)14176-3/fulltext
• https://pubmed.ncbi.nlm.nih.gov/12045395
• https://pubmed.ncbi.nlm.nih.gov/11110851
• https://pubmed.ncbi.nlm.nih.gov/22261578
• https://pubmed.ncbi.nlm.nih.gov/16924272
• https://pubmed.ncbi.nlm.nih.gov/22782371
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6360548
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6358997

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