Most people have tried to lose weight in their lives, whether it be to try a better quality of life, better health, a lower risk of disease, or simply to fit better clothes. You may have wondered if you need help or not. The short answer is yes, but chances are, you won’t see the benefits unless you exercise and eat a healthy diet and take the best supplements.

 

The best weight loss supplements work through a combination of reducing appetite, decreasing fat absorption, increasing muscle mass, and burning fat. Unfortunately, companies often don’t need to live up to claims.

To choose the best option for you, discover supplemental active ingredients and scientific research. It is also smart to understand the possible side effects.

The best supplements for weight loss

While supplements alone won’t help you achieve your weight loss goals , research shows that certain products may increase your metabolic rate, burn fat, and reduce your appetite. We recommend that you only use natural products and that you avoid those that are not as they could affect your metabolism and health.

These are some of the best natural weight loss supplements that can be used in combination with a healthy diet and exercise. Keep in mind that it’s a good idea to check with your healthcare provider.

Caffeine

Caffeine, found naturally in coffee, tea, and dark chocolate, is one of the most popular weight loss ingredients. Caffeine works by speeding up your metabolism to increase your body’s ability to burn fat. Caffeine has been found to improve weight loss and maintenance in overweight patients.

According to one study, consuming caffeine before exercise will not only lead to increased calorie burn during training, but will also suppress your appetite afterward. But you should definitely moderate your intake: too much caffeine can lead to nervousness, anxiety, nausea, and decreased insulin sensitivity, which can, in turn, lead to weight gain.

Green tea extract

Green tea extract is a popular weight loss supplement known for its healthy antioxidants. Specifically, green tea contains catechins, a natural antioxidant in the chemical family called flavonoids. Green tea extract shows particular promise for burning belly fat, often associated with inflammation and disease.

When taken with caffeine, the catechins in green tea extract increase the production of norepinephrine in the body. Among other functions, norepinephrine sends a signal to the body to break down fat cells. The increase in norepinephrine therefore reduces fat mass, helps to lose weight and even normalizes the levels of triglycerides, an unhealthy fat that circulates in the blood.

Conjugated linoleic acid

Conjugated linoleic acid (CLA) is a group of substances found in the fatty acids linoleic acid. Taking CLA daily can reduce body fat by reducing appetite, increasing metabolism, building muscle, and breaking down fat cells. CLA helps glucose, the body’s fuel, enter cells more efficiently, preventing glucose from being used to make fat.

You can find CLA in some plant-based sources, such as white mushrooms, pomegranate seed oil, and sulfur oil (choose organic, cold-pressed, unrefined varieties). You can buy vegan CLA supplements, but be aware that some vegetarian and vegan supplements obtain CLA by chemically altering the vegetable oil. Make sure to select high-quality, natural-ingredient supplements. CLAs include digestive problems, such as constipation, loose stools, or diarrhea.

Glucomannan

Extracted from the roots of elephant yam (konjac), glucomannan is a water-soluble dietary fiber that can be an effective weight loss supplement . Glucomannan works by absorbing large amounts of water. If you put a small amount in a glass of water, the water thickens and turns into a gel.

By absorbing water, glucomannan can reduce the absorption of fat in the body, delay stomach emptying, and make you full. Therefore, glucomannan decreases hunger and you eat less. Studies suggest that taking glucomannan for up to four months, in powder, food, or supplement form is safe. Be aware, however, that it can interact with some prescription medications, especially those for blood sugar conditions.

Cayenne Pepper for Weight Loss

Research shows that pepper can ease your appetite, helping you eat fewer calories. It can also reduce your cravings for salty and sweet snacks. Additionally, eating foods with capsaicin, an active ingredient in cayenne pepper and other chili peppers, can boost your metabolism by 15 to 20 percent.

Capsaicin, found in cayenne pepper and other chili peppers, can naturally boost your metabolism by 15-20 percent.

Be aware that large amounts of capsaicin can cause gastrointestinal problems in some people.

Green Coffee Bean Extract

Green coffee bean extract comes from raw, unroasted coffee beans. Packed with antioxidants, including caffeine and chlorogenic acid (CGA), this extract can help absorb carbohydrates from the digestive tract. Once the coffee bean is roasted, the antioxidant content decreases.

There may be some weight loss benefits to consuming green coffee bean extract; Studies suggest that chlorogenic acid can reduce fat that is stored in the liver and aid in fat burning. Some side effects can be: insomnia, anxiety and headaches.

Probiotics for weight loss

Although most people think of probiotics as a digestive supplement, the truth is that they show promising weight loss benefits in certain groups of people. By modulating the composition of your gut bacteria, probiotic foods or supplements can influence how well you digest your food, your insulin resistance, and the way your body regulates blood sugar, among other things. Make sure to take a probiotic supplement that contains a different collection of strains for best results.

Weight loss supplements to avoid

While there are many popular weight loss supplements, others may not work or have an effect.

The bitter orange (neroli) containing the chemical synephrine, which is similar to the compound found in ephedra (loss supplement prohibited weight). Although there is some evidence that the combination of guarana and ephedrine (derived from ephedra) helps in short-term weight loss, ephedra has unwanted side effects. The FDA is banned in the US due to studies related to heart attack and high blood pressure. Avoid these compounds as weight loss supplements.

The forskolin is a compound derived from the plant of the Indian coleus, and studies show that it can stimulate the cells, but does not suppress appetite, and increases the metabolic rate and aids digestion, so it is quite ineffective for loss overall weight.

Studies also indicate that chromium picolinate and raspberry ketone are poor options for weight loss. The Garcinia cambogia is also popular, but studies have linked with liver failure; be sure to stay away from these products.

Vitamins and minerals for weight loss

In addition to the herbs and compounds mentioned above, several vitamins can influence metabolism and weight loss, especially when used with a healthy diet and exercise routine. Here are some vitamins and minerals with promising results.

Vitamin B-12 . Vitamin B-12 plays a role in increasing energy and metabolism. Large doses of B-12 are not likely to harm your health, although it can interfere with certain mild gastrointestinal symptoms and cause discomfort. Talk to your doctor if you want to use B-12 as a weight loss supplement.

The Food and Nutrition Board of the Institute of Medicine recommends that everyone over the age of 14 consume 2.4 mcg (micrograms) of B-12 daily for general health.

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People who eat low-calcium diets tend to have higher body weights, prompting some researchers to consider whether supplementation can reduce weight. In one study, overweight women who normally ate less than 800 mg (milligrams) of calcium a day took calcium and vitamin D and lost more weight than those who took a placebo (a pill without calcium or vitamin D).

Another study found that supplementing with calcium to lose fat, but the results were not statistically significant. While the jury is still out, you can interact with certain medications, so check with your doctor.

Vitamin D

There is a known association between vitamin D deficiency and obesity. While we still need more research on how to take vitamin D, the results have been promising. One study found that taking vitamin D3 (cholecalciferol) helped with weight loss when accompanied by a diet.

Omega-3s

Omega-3 fatty acids are heart-healthy antioxidants that help regulate blood pressure and normalize cholesterol, and as a bonus, they have mild weight-loss benefits. Popular plant-based sources of omega-3 fatty acids are walnuts, fatty fish like salmon, flax seeds, and kelp oil.

Omega-3s can influence weight loss by causing satiety or a feeling of fullness. Omega-3s are also known as mood boosters, and a better mood can lead to less emotional eating.

Avoid synthetic diet pills

A healthy body and optimal body weight, but also fine-tunes the internal operations of your body. This is why environmental toxin cleansing is at the core of our philosophy. All of your organs are important, but your liver is at the top of the list.

Due to the role you play in detoxifying your body, you need to stay health conscious. This is worth mentioning due to the multiple weight loss pills .

Alli and Hydroxycide are over-the-counter pills that claim to help you lose weight. Obviously this outweighs any potential weight loss benefits and is not recommended. Stick with natural options, herbs, probiotics, vitamins, minerals, and compounds found naturally in food.

If your goal is to stay healthy in the long term, then you won’t be affected by it. I recommend that you follow a high-protein, plant-based diet with organic foods, whole foods, and healthy oils; Avoid processed, sugary foods and items with a long list of chemical preservatives. And clean regularly to stay healthy.

Which Weight Loss Supplement Is Right For You?

  1. Before choosing a natural weight loss supplement, have a good understanding of what you would like to achieve: decrease hunger or cravings, increase metabolism or burn fat, or all of the above.
  2. Each supplement can have side effects or interactions with other medications, so you should be familiar with that, with your specific health concerns or problems. Read everything your health care provider or nutritionist offers you to get advice.
  3. Never be fooled by great weight loss claims, especially if they say you don’t need to eat right and exercise.
  4. Always look for reliable brands and take note of the ingredients. Gluten free, vegan, and of the highest purity and quality.
  5. Not all weight loss supplements are created equal. Natural supplements are made from all foods, while chemists make synthetic supplements artificially.
  6. Always choose natural, plant-based supplements, not synthetic. To determine if a supplement is natural or synthetic, check the labels and do your research. Natural supplements usually list food sources.

By Dr. Eric Jackson

Dr. Eric Jackson provides primary Internal Medicine care for men and women and treats patients with bone and mineral diseases, diabetes, heart conditions, and other chronic illnesses.He is a Washington University Bone Health Program physician and is a certified Bone Densitometrist. Dr. Avery is consistently recognized in "The Best Doctors in America" list.

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