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Taking weight loss supplements can help you lose weight. Listed below are some of the common supplements you can use.
B Vitamins
Vitamin B3, also known as niacin, plays an important role in helping the body break down carbohydrates and convert them into energy.
However, high doses of vitamin B3 have also been linked to insulin resistance. So be careful about how much you take. Moreover, always talk with your doctor first.
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Caffeine
Caffeine is a stimulant that can temporarily increase metabolism and fat burning. It is often found in weight loss supplements and may provide a modest benefit. However, excessive consumption can have negative side effects. Also, caffeine may not be suitable for everyone.
Conjugated linoleic acid (CLA)
CLA is a type of fatty acid found in meat and dairy products. It is marketed as a supplement that can reduce body fat and increase lean body mass. However, the evidence supporting its effectiveness is mixed. For example, some may experience gastrointestinal side effects.
Fiber
Fiber provides numerous health benefits, including supporting a healthy weight. Focusing on eating 30 grams of fiber per day can help support weight loss and help improve your body’s response to insulin. Fiber can work just as effectively as popular, complex diets that restrict certain foods, food groups or have you follow a strict set of rules.
Fiber may help you feel full longer, meaning you might be more likely to resist snacking—and the extra calories that can come with snacking. While fiber is available in many foods, you can also take fiber supplements.
Garcinia Cambogia
Garcinia cambogia is a tropical fruit extract that contains hydroxycitric acid (HCA). Even though it has been marketed as a weight loss supplement, its effectiveness is mixed.
Glucomannan
Glucomannan is a dietary fiber derived from the root of the konjac plant. It absorbs water and expands in the stomach, promoting a feeling of fullness and thus reducing appetite. It is often used as a supplement for weight loss but should be taken with plenty of water to prevent potential choking hazards.
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Green Tea Extract
Green tea extract contains compounds called catechins, which may help boost metabolism and promote fat oxidation. However, the effects are generally modest. Also, it’s important to choose a reputable brand to ensure the quality and purity of the product.
Magnesium
Another critical nutrient that plays a role in maintaining a healthy weight is magnesium. Magnesium deficiency can weaken your body’s ability to utilize sugar (glucose) for energy,
On the other hand, magnesium supplements, can result in decreased body mass index (BMI) as well as a reduction in body weight and waist circumference for some, including people with insulin resistance related disorders, hypertension, obesity, and magnesium deficiency.
According to the National Institutes of Health, many U.S. adults do not get the recommended amounts of magnesium through food and beverages. Moreover low magnesium levels may inhibit vitamin D’s ability to function properly. Magnesium is also essential for protein synthesis and energy production. So, speak with your doctor about whether you may benefit from a magnesium supplement.
Multivitamins
Quality multivitamins can provide important minerals. A multivitamin will typically contain B-vitamin, which plays an important role in energy metabolism.
Specifically, look for one with iron. Iron is crucial for carrying oxygen to cells in our body, many of which are involved in not only helping us to feel our best, but also to effectively support numerous metabolic processes, including building lean muscle mass. Both Nature Made Multivitamin with Iron and Centrum Multivitamin and Multimineral are ideal supplements.
Orlistat
This medication is available in both prescription and over-the-counter forms. It works by inhibiting the absorption of dietary fats in the intestines. Orlistat can cause side effects such as gastrointestinal discomfort and oily stools, and it is typically recommended for people with a BMI of 30 or higher.
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Protein Powder
Proteins help promote weight loss by:
- Burning more calories while the body digests them.
- Helping you stay full longer.
- Supporting metabolically active lean muscles.
Because proteins are complex, it takes your body longer to break them down. This means that your body uses more energy to break down proteins than it does for fat or carbs. Increasing the protein ratio in your diet may add a slight extra calorie burn to your day.
Protein shakes may help with weight loss because they can reduce hunger and keep you satisfied longer. Including proteins with every meal and snack can help you feel full and satiated.
Next, lean muscle mass is more metabolically active than fat mass. So aside from strength training, you want to take in adequate nutrients for lean muscle growth to help burn calories, even at rest.
Lastly, if you struggle to ingest enough proteins into your diet through foods, supplementing with protein powder could come in handy, to again, help nourish your muscles and maintain the metabolically active lean muscle mass.
