Unlocking the Power of Supplements: Your Guide to Weight Loss Support
- Healthfully Myself
- Jan 4, 2024
- 5 min read
Updated: Jan 19, 2024
Embarking on a weight loss journey often involves a combination of a healthy diet, regular exercise, and lifestyle changes. Incorporating supplements has the potential to provide an extra boost in achieving weight loss goals. The following will explore various supplements that scientific research has indicated promising in supporting weight loss.
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1. Green Tea Extract
Green tea extract is rich in antioxidants called catechins, particularly epigallocatechin gallate (EGCG). Research suggests that EGCG may aid in fat oxidation (Boschmann et al., 2007), and abdominal fat reduction (Nagao et al., 2007). Adding green tea extract to your routine, whether in supplement form or as a beverage, could potentially enhance your weight loss efforts (Jurgens et al., 2012).
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2. Garcinia Cambogia
Derived from the Garcinia gummi-gutta fruit, Garcinia cambogia contains hydroxycitric acid (HCA), believed to inhibit an enzyme that helps the body store fat. Some studies propose that Garcinia cambogia supplements may contribute to appetite control, weight loss (Onakpoya et al., 2011), and visceral fat reduction (Jena et al., 2002).
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3. Caffeine
Caffeine, found in coffee, tea, and certain supplements, is known for its stimulating effects. It can temporarily boost metabolism and increase the burning of fat (Astrup et al., 1990; Dulloo et al., 1989). However, moderation is key, as excessive caffeine intake may lead to side effects.
4. Protein supplements
Adequate protein intake is crucial for weight loss, as it helps promote a feeling of fullness (Hall et al., 2003), fat reduction (Frestedt et al., 2003), and weight loss maintenance (Aller et al., 2014). Protein supplements, such as whey or plant-based protein powders, can be convenient additions to your diet, especially for those with increased protein needs.
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5. Conjugated Linoleic Acid (CLA)
CLA is a fatty acid found in meat and dairy products. Some studies suggest that CLA supplements may aid in fat metabolism and help reduce body fat. It's important to note research on its effects on weight loss has produced mixed results. At best, a modest reduction in body fat mass has been found (Whigham et al., 2007; Gaullier et al., 2007).
6. Fiber Supplements
Fiber-rich foods and supplements can contribute to a feeling of fullness, potentially reducing overall calorie intake (Wanders et al., 2015). Additionally, fiber supports digestive health. Psyllium husk and glucomannan are examples of fiber supplements that may aid in weight loss when taken in combination with a calorie-restricted diet (Onakpoya et al., 2015; Pal et al., 2016).
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7. 5-HTP (5-Hydroxytryptophan)
5-HTP is a precursor to serotonin, a neurotransmitter that influences mood and appetite. Some studies suggest that 5-HTP supplements may help contribute to reduced food intake (Cangiano et al., 1992), and weight loss when combined with a low-calorie diet (Rondanelli et al., 2010). It should be noted that research on 5-HTP and its effects on weight loss is limited, and the existing studies are not sufficient to draw definitive conclusions.
While supplements can complement a healthy lifestyle and support weight loss efforts, they are not magic solutions. It's crucial to approach weight loss holistically, combining supplements with a balanced diet, regular exercise, and proper hydration. Additionally, before incorporating any supplements, consult with a healthcare professional, especially if you have pre-existing health conditions or are taking medications. Remember, sustainable and gradual changes, not crash diets and quick-fixes, are key to achieving and maintaining a healthy weight.
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