7 Best Supplements For Weight Loss

Introduction

In this article, we have helped you with some supplements that can assist you in your weight loss journey.

Looking to cut down those extra pounds? We understand that you have been working out rigorously and have been eating clean, yet not seeing any desired results. No matter how hard you try, the weighing scale refuses to budge from its initial position. It is also quite possible that you have hit a weight-loss plateau. 

So what can help you in slashing that unwanted fat? Experts believe that our body needs the right variety of nutrients in the right proportions to perform its best. This holds true for weight loss too. Maybe, your diet is lacking in some nutrients, owing to which you are unable to see the desired results.

With everyone leading a hectic lifestyle these days, many of us have started relying on supplements. However, do remember that supplements will show their best only when you lead a disciplined lifestyle in matters of exercising and eating the right things at the right time.

We have listed a few supplements below that could help you lose and maintain a healthy weight.

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7 Best Supplements For Weight Loss

The following supplements can aid you in your weight loss journey.

B Vitamins

Many times, an improper metabolic function within your body could be a major obstacle that could be stopping you from losing weight. Hence, optimizing the body’s metabolism could do the trick for you. This is exactly what B vitamins would help you to achieve. These include thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folate (B9) and cobalamin (B12).

How do these help? B vitamins are essential to generate the required energy from carbohydrates, proteins, and fats. In other words, your body will not store excess fat anywhere, since most of it is getting used up as energy. For example, Vitamin B1 or thiamine helps your body to generate energy from carbohydrates.

To conclude, B vitamins play a key role in boosting the body’s metabolism. Hence, you need B vitamins to see some positive results in terms of your weight loss.

Some natural sources of B vitamins include beans, lentils, milk, eggs, lean meat, whole grains, potatoes, and bananas. Try to get some of these in your daily diet. Vitamin B12 is generally not found in plant products. Hence, people on a vegan diet could find it hard to get this one from their daily diet. You can also check with your doctor and start taking some Vitamin B supplements.

Vitamin D

Vitamin D is essential for healthy bones, muscles, and teeth. However, studies have revealed that this vitamin can help you lose weight too. Vitamin D has certain characteristics that can arrest the formation of fat cells within the body. It also helps in increasing serotonin, a chemical that can curb your appetite and control your overall calorie intake.

Studies have also indicated that higher levels of Vitamin D could increase testosterone levels, thereby promoting weight loss. Some findings suggest low levels of Vitamin D, particularly in obese people.

To conclude, Vitamin D does help you to lose weight by stopping the formation of new fat cells and also increasing the serotonin and testosterone content within the body.

The best source of natural Vitamin D is morning sunlight. However, if you are not spending enough time outdoors, you can find it in some foods like cod liver oil, sardines, tuna, salmon, egg yolk, fortified milk and yogurt, and fortified cereals.

If you are still deficient in Vitamin D, you can take the help of some supplements. However, keep in mind that an excessive dosage of Vitamin D supplements may not be good. Consult your doctor for the appropriate dosage.

Iron

Iron is a vital element that essentially transports oxygen to all cells within the body. It is this energy that enables your body to burn fat.

Iron deficiency leads to anemia, which tires down the body and can result in fatigue and weakness. You tend to feel low in energy. Naturally, your activity levels also take a beating, thereby affecting your physical endurance. This can become a hindrance in your weight loss journey.

Iron is found in many food sources like lean meats, shellfish, beans, and spinach. Iron absorption is better in the body when taken along with Vitamin C. You can also take iron supplements. However, this needs to be taken along with food. Moreover, iron supplements are bound to cause constipation, hence, you will need a lot of fiber in your diet.

Fiber

Even if you are not on a weight-loss journey, fiber is a vital part of every diet. It rectifies various issues in your body like lowering cholesterol levels, helping control your blood sugar levels, regulating bowel movements, and much more.

Along with the benefits mentioned above, it also helps you in maintaining a healthy weight. Fiber-rich foods keep you full for longer, thereby cutting down the frequency of in-between meals snacking. Without any unwanted binging, you can be assured of not accumulating unwanted fat and gaining extra pounds.

Fibers are found in abundance in fresh fruits, vegetables, and whole grains. You can even go for fiber supplements to help you watch your weight.

Green Tea Extract

Green tea extracts contain antioxidants like catechins. It also comes with a significant amount of caffeine. Both catechins and caffeine work together to aid in metabolism and give way to weight loss.

According to a 2012 study, green tea supplements cut down body weight in obese persons by an average of around 2 pounds. 

Medical practitioners advise taking green tea extracts along with food. Although green tea extracts are considered safe, it is better to take them in moderation to avoid any adverse effects.

Vitamin C

Just like B Vitamins and Vitamin D, Vitamin C could also help you lose weight.

There are findings that state that with decent amounts of Vitamin C in your body, you are likely to burn 30% more fat while working out. On the contrary, people with low amounts of Vitamin C may not burn fat as effectively.

Consuming Vitamin C as a supplement can help you lose weight. However, this will work only if you are following a strict workout routine along with a balanced diet.

Fish oil

Although there are no significant findings that suggest fish oil is great for weight loss, it is great for cutting down belly fat.

Studies have indicated that fish oil supplements can be a great remedy for obese people to cut down on belly fat. However, they will have to lead an active lifestyle and bring about other necessary changes in their diet.

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Supplements that may not help in weight loss

Although there are many supplements in the market that claim to be a great help in improving your metabolism and helping you shed those extra pounds, we would like to let you know that there are not many findings related to the supplements mentioned below with respect to weight loss. These are:

Bitter Orange

While some studies claim that bitter orange fruit rind could help in weight loss, there is not much research on this aspect. On the contrary, Natural Medicines terms this one as quite unsafe. The risks involved with bitter orange supplements could be quite serious or even fatal at times. 

Conjugated Linoleic Acid (CLA)

There are contradictory research findings about CLA and its connection to weight loss.

While some findings state that about 1.8 g to 6.8 g of CLA every day can help in cutting down excess body fat and improving your muscle mass, certain findings state just the opposite. According to Natural Medicines, CLA may be “possibly effective” in aiding weight loss. Long-term usage of CLA supplements could increase insulin resistance in certain people, ultimately leading to Type-2 diabetes.

Chromium Picolinate

Although certain studies suggest that chromium picolinate can help in controlling appetite, burn extra calories and fat, and improve your muscle weight, other studies state something otherwise. Natural Medicines claims that chromium picolinate does not help at all with weight loss.

Glucomannan

Glucomannan arises out of the konjac plant. Some early findings revealed that glucomannan works toward weight loss by preventing fat from food from being absorbed into the body. However, Natural Medicines claims that they do not have sufficient claims to prove that glucomannan is helpful towards weight loss. 

Guar Gum

The seed of the guar plant produces guar gum. Although one may think that guar gum could help people in their weight loss journey owing to its fibrous nature, researchers think otherwise. Even Natural Medicines does not have any proof to believe that guar gum could promote weight loss.

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Conclusion

To conclude, all that we can say is you can try out the supplements listed above and see if they help you with your weight loss. We have also mentioned certain supplements that may not help you in losing weight. Whenever you plan on starting any supplements, it is advisable to consult your doctor in the first place. A qualified medical practitioner will be the best person to suggest what would be the best supplement for you, depending on your lifestyle and body requirements.

Doctor recommendation is a must for pregnant and lactating women, or even for those people who are on other medications. Many times, these supplements tend to interfere with other medications thereby giving rise to side effects or not giving you the desired results. And finally, no supplements would work on their own if you rely totally on them. Remember that nothing can substitute physical activity and a good diet when it comes to weight loss.