We all know that losing weight is tricky. It can be tempting to buy the latest weight loss supplement, especially if it’s trendy or popular. But there are better ways to do it!
Natural supplements are safer. They have little to no chemicals in them, unlike the fancy pills. You shouldn’t forget about exercise and diet, though.
With these five natural options, you can help your body speed things up.
5 Natural Supplements For Weight Loss
As a healthy fat, omega-3 is one of the best supplements for weight loss. Unsaturated fatty acids keep you full for a long time and therefore, prevents binge eating.1 You’ll be less likely to crave unhealthy convenience foods, too.
Omega-3 supplements have even been shown to get rid of postpartum weight. An experiment in the American Journal of Clinical Nutrition discovered that a higher omega-3 intake was linked to higher maternal weight loss. The women in the study could reach their normal weight faster.2
These supplements also emphasize the benefits from losing weight. After all, shedding pounds typically leads to lower cholesterol and reduced blood pressure. You’ll see these benefits with omega-3, too.3
Caffeine isn’t just staying awake. It can also serve as a good supplement for weight loss, thanks to its favorable effect on energy balance. Specifically, it reduces appetite and therefore, energy intake. Caffeine also boosts thermogenesis at the same time, which burns fat while at rest. Even lipids will breakdown from a process called lipolysis.4
Don’t overdo the caffeine, though. While it will encourage weight loss, having too much can cause unpleasant side effects. Heart palpitations, insomnia, and headaches are likely. You might also become addicted, developing a habit that’s hard to break. Take caffeine in moderation.
Probiotics are ‘good’ bacteria that support the body and immune system. And for women with polycystic ovary syndrome (PCOS), they double as natural weight loss supplements. It can be useful since PCOS patients have hormonal imbalances that encourage weight gain. Probiotics can keep things in check.
According to a study in the journal of Human Fertility, 12 weeks of probiotic supplementation had a great effect on weight loss. Probiotics even improved insulin resistance, along with triglyceride and cholesterol levels.5
Even if you don’t have PCOS, you should consider taking probiotics. It’ll keep your gut bacteria healthy and improve your immunity. Your body will also be able to absorb nutrients better.6
4. Green Tea
For more supplements that help with weight loss, turn to green tea. Pharmacology & Therapeutics states that green tea has catechins – specifically, gallate – that break down fat. These phytochemicals influence hormone-sensitive enzymes that boost weight loss mechanisms in the body.7
Catechins also promote thermogenesis, which burns fat. The caffeine in green tea will amplify this benefit.8
The polyphenols in green tea can even mimic exercise’s effect on the body. They jump start the pathways that are normally induced by physical activity. High doses have a favorable outcome on obese women, especially those with central (abdominal) obesity.9
Ginger is known for nausea relief and immune-boosting abilities. But it’s one of the top weight loss supplements, too. Taking ginger is linked to a lower BMI when taken over the course of 12 weeks. It can also improve undesirable metabolic factors of obesity.10
As a natural weight loss supplement, ginger also benefits digestion. Your system will be able to properly absorb all those vitamins and minerals! The immune-enhancing benefits will also strengthen your body as it changes.11
Always follow the package’s directions. Overdosing anything can be harmful to your liver, stomach, and body. It is possible to have too much of a good thing.
Remember, these options should supplement – not replace – a healthy lifestyle. Real, whole food is always the best. In addition to these weight loss supplements, focus on a well-rounded diet and regular exercise routine.
References [ + ]
|1.||↑||Barbour, Jayne A., Peter RC Howe, Jonathan D. Buckley, Graeme C. Wright, Janet Bryan, and Alison M. Coates. “Lower energy intake following consumption of Hi-oleic and regular peanuts compared with iso-energetic consumption of potato crisps.” Appetite 82 (2014): 124-130.|
|2.||↑||Loy, See Ling, Michelle Jia Hui Ng, Yin Bun Cheung, Keith M. Godfrey, Philip C. Calder, Ngee Lek, Fabian Yap et al. “Plasma ω-3 fatty acids in pregnancy are inversely associated with postpartum weight retention in a multiethnic Asian cohort.” The American Journal of Clinical Nutrition (2017): ajcn151258.|
|3.||↑||Omega-3 fatty acids. MedlinePlus.|
|4.||↑||Harpaz, Eynav, Snait Tamir, Ayelet Weinstein, and Yitzhak Weinstein. “The effect of caffeine on energy balance.” Journal of basic and clinical physiology and pharmacology 28, no. 1 (2017): 1-10.|
|5.||↑||Ahmadi, Shahnaz, Mehri Jamilian, Maryam Karamali, Maryam Tajabadi-Ebrahimi, Parvaneh Jafari, Mohsen Taghizadeh, Mohammad Reza Memarzadeh, and Zatollah Asemi. “Probiotic supplementation and the effects on weight loss, glycaemia and lipid profiles in women with polycystic ovary syndrome: a randomized, double-blind, placebo-controlled trial.” Human Fertility (2017): 1-8.|
|6.||↑||Health benefits of taking probiotics. Harvard Health Publications.|
|7.||↑||Rupasinghe, HP Vasantha, Satvir Sekhon-Loodu, Theodora Mantso, and Mihalis I. Panayiotidis. “Phytochemicals in regulating fatty acid β-oxidation: Potential underlying mechanisms and their involvement in obesity and weight loss.” Pharmacology & therapeutics 165 (2016): 153-163.|
|8.||↑||Türközü, Duygu, and Nilüfer Acar Tek. “A minireview of effects of green tea on energy expenditure.” Critical reviews in food science and nutrition 57, no. 2 (2017): 254-258.|
|9.||↑||Levy, Yishai, Baruch Narotzki, and Abraham Z. Reznick. “Green tea, weight loss and physical activity.” Clinical Nutrition (2016).|
|10.||↑||Attari, Vahideh Ebrahimzadeh, Alireza Ostadrahimi, Mohammad Asghari Jafarabadi, Sajjad Mehralizadeh, and Sepideh Mahluji. “Changes of serum adipocytokines and body weight following Zingiber officinale supplementation in obese women: a RCT.” European journal of nutrition 55, no. 6 (2016): 2129-2136.|
|11.||↑||Ginger. University of Maryland Medical Center.|