When it comes to weight loss, you know the exercise. Eat healthy food. Train smart. Pray to the scale gods above. But there is one often overlooked booster that can help you on your weight loss journey or kick-start a weight loss plateau: dietary supplements.
There are a few research-based supplements that can help you lose weight. Below, nutritionists and doctors weigh the best of the bunch. As always, consult a trusted healthcare professional before adding a new supplement to your routine. Read on, and to learn more about how to eat healthily, according to science, don’t miss out on the easy ways to start losing weight right away.
Good for your bowels and good for your waistline. “Probiotics, when referring to their supplement form, are live bacteria that offer myriad health benefits when ingested. These bacteria occur naturally in the gut but can be replenished in external ways,” he says Trista K. Best, MPH, RD, LDN at Balance One. “The gut bacteria play many roles in regulating weight in both weight loss and weight gain. One of the main reasons is the effect the bacteria have on appetite regulation. When the balance between good and bad gut bacteria is disturbed, the short-chain fatty acid production in the gut is full These hormones are typically the ones that help increase appetite and cause weight gain. “Probiotics can help strengthen the bacteria that are good for you and play a role in the production of these hunger hormones.
You can find some of our most popular weight loss probiotic supplements in our guide here.
Mary Wirtz, MS, RDN, CSSD, Nutritionist at Mom Loves Best, says beta-glucan is “another dietary supplement that has been well researched to make weight loss easier because it keeps you full longer and also improves blood sugar control, lipids and blood pressure.” “She explains, citing that study.” Beta-glucan is a soluble fiber that is easily obtained from oat and barley grains, “she continues, noting that it occurs naturally in many other foods, some of which are in addition to oats and Barley also includes yeast, mushrooms and algae.
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Is that already in your smoothie? The scale sings your praises. “One supplement that can help reduce weight is whey protein powder, as regular consumption can help maintain lean muscle tissue, which translates into increased physical strength and an increased metabolic rate,” says Wirtz of this study, which found that it is a whey protein supplement increases fat loss and protects muscle mass in overweight people. “This particular research study showed that ingesting whey protein powder in addition to a controlled calorie diet can help facilitate body fat loss while preserving muscle tissue,” she says, adding that it is theirs for those who are interested Adding a protein powder supplement to dieters recommends finding one that is economical, tastes good, and does not contain sugar and unnecessary ingredients.
Not sure which brand to buy? Check out 10 of the best protein powders for weight loss, according to nutritionists.
This golden superfood is worth making friends in the form of dietary supplements. “Plant-based turmeric can be taken in supplement form. It can be in either capsule or powder form and is sometimes referred to as curcumin,” Best cites this review of the effects of curcumin on weight loss in patients with metabolic syndrome and related disorders. “Curcumin is the name of the active ingredient in turmeric products that gives it its benefits. Turmeric can make a great addition to an existing weight loss regime. This is largely due to turmeric’s anti-inflammatory properties,” she adds.
READ MORE: The Best Supplements for Joint Pain According to Experts
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A cup of java or tea can do your skinny jeans well. “Caffeine can help you lose weight and stop the progression of weight gain over time,” says Wirtz, referring to this consumer data sheet on dietary supplements for weight loss from the National Institutes of Health Office for Dietary Supplements. “Caffeine is a stimulant that can make you more alert, increase energy levels, burn calories, and increase fat loss,” she continues, referring to this study of the relationship between weight loss and maintenance in relation to habitual caffeine intake and green supplementation Tea (more about green tea later).
Green tea has also been shown to offer promising results in weight maintenance. “Green tea has traditionally been grown and consumed in China and other East Asian countries for centuries. However, in recent years it has made a name for itself for its weight loss and weight control properties,” says a registered dietitian Grace Clark-Hibbs, MDA, RDN. “According to a recent study, one of the most effective ways green tea can prevent weight gain is by essentially preventing certain intestinal enzymes from doing their job. This, in turn, decreases the rate of absorption of fats and sugars and reduces the number of calories they use. that the body processes. The specific nutrients that are thought to do this process are called polyphenols and can also be found in other foods like berries, nuts and red onions, “she continues, referring to this review of the Effects of Oxidation on Weight Loss Tea Polyphenols.
“Fish oil is the most common omega-3 fatty acid (FA) dietary supplement. However, you can also get it from foods like salmon (and other fatty fish), oysters, flaxseed, and walnuts. The health benefits of omega-3 FAs are huge as well include weight management and obesity prevention according to recent research, “shares Clark-Hibbs. “Appetite suppression is one of the properties that can help you lose weight. Research suggests that people who include more omega-3s in their diet or who take a fish oil supplement stay full longer and are less likely to snack or graze later Another interesting property is the effect of omega-3 fatty acids on fat metabolism. Studies show that omega-3 fatty acids regulate fat metabolism by promoting fat loss and limiting fat formation / storage. There is also evidence that that they promote overall health by decreasing LDL cholesterol and triglycerides (“bad”) and increasing HDL cholesterol (“good”). “
Loading omega-3s in your diet can be an important step in promoting good health. Check out the best omega-3 foods to help fight inflammation and support heart health.