Overweight and obesity are by far the most prevalent lifestyle disorders. There are different vital factors such as genetics, eating habits, age, sex, stress, physical activity, and lifestyle habits that lead to obesity. There are various recognised solutions to prevent the fostering of lifestyle disorders. For example, changing lifestyle patterns, food behaviour, following a healthy dietary regimen, and engaging in physical activities. But making diet and lifestyle changes is a long term commitment. Many of us fall off the bandwagon because we are impatient or put ourselves through impossible regimens. Also, we want to see results quickly. So we tend to turn to weight loss dietary supplements hoping to achieve our weight goal easily.

Overview:

Weight loss supplements are supplements promoted for weight loss without any possible significant changes in lifestyle. These dietary supplements come in various forms, such as capsules, tablets, liquids, powders, or bars. They come in four primary categories. These are: 

• Blocking macronutrient absorption
• Suppressing appetite
• Increasing satiety level
• Increasing metabolism 
• Promoting thermogenesis

The FDA doesn’t classify them as drugs. The manufacturers are responsible for regulating that the products are safe as described on their labels. Suppose the FDA found the supplements are harmful to the health. In that case, it can take regulatory measures against the manufacturer for its untrue weight-loss claims about its products. The FDA doesn’t permit the use of pharmaceutical substances in dietary supplements. Also, manufacturers cannot claim that their dietary supplements can treat or prevent any health conditions.

Weight Loss Supplements: Benefits and Side Effects

These dietary supplements consist of various extracts from herbs, plants, dietary fibre, caffeine, and minerals. Each ingredient falls into four main categories, hypothetically considered to reduce weight or alter body composition. Many weight loss supplements are a combination of multiple components. 

Beta-Glucans

A glucose polysaccharide can be found in bacteria, yeast, fungi, and cereals. These are soluble fibres known to increase satiety levels and gastrointestinal transit time and delay glucose absorption in the body. For example, studies show that consumption of barley can reduce energy intake and appetite. In addition, some studies have shown significant effects on blood lipids, blood pressure, and insulin resistance with weight loss as a secondary outcome.

Side Effects

Beta-glucans may cause flatulence. In addition, it does not show any stool consistency, stool frequency, or bloating effects.

Bitter Orange

Bitter orange contains synephrine. It mimics the action of epinephrine and norepinephrine. In addition, it increases energy expenditure and lipolysis and acts as a mild appetite suppressant. In one of the studies, bitter oranges showed a significant reduction in body fat percentage, fat mass and an increase in BMR. However, there were no conclusive effects on weight loss.

Side Effects

It has been reported that bitter oranges can cause chest pain, headache, anxiety, elevated heart rate, musculoskeletal conditions, ventricular fibrillation, ischemic stroke, myocardial infarction and sometimes death.

Caffeine

Caffeine is in various herbal sources such as kola nut, yerba mate, and guarana. Methylxanthine stimulates the central nervous system, heart, and skeletal muscles. As a result, it enhances gastric and colonic activity. It exhibits diuretic properties. It increases thermogenesis which leads to fat oxidation and contributes to weight loss. Regular use of caffeine can cause caffeine tolerance which reduces these effects. Caffeine increases energy expenditure and fat oxidation. A study shows that caffeine combined with G-hesperidin has significantly reduced abdominal fat.

Side Effects

Caffeine can cause sleep disturbances, nervousness, jitteriness, shakiness, nausea, vomiting, tachycardia, seizures, and cerebral oedema. The American medical association recommends a limited caffeine intake to prevent the toxic effects. In addition, it suggests 500 mg/day for adults. At the same time, the American Academy of Paediatrics discourages children and adolescents from consuming caffeine or other stimulants.

Garcinia Cambogia

Garcinia cambogia fruit contains high amounts of hydroxy citric acid. As a result, it reported inhibiting lipogenesis, increased hepatic glycogen synthesis, suppressed appetite, and reduced weight gain. 

A randomised trial showed women receiving Garcinia Cambogia lost weight. Still, there was no evidence related to altered appetite and satiety..

Side Effects

The reported adverse effects of Garcinia Cambogia are usually mild. They include headache, nausea, upper respiratory tract symptoms, and gastrointestinal symptoms. Also, it can cause irritability, pressured speech, decreased sleep and grandiosity. In addition, there are reports indicating liver toxicity caused due to Garcinia Cambogia.

Glucomannan

It is a soluble dietary fibre derived from konjac root and it can absorb up to 50 times its weight in water. It increases the satiety feeling, prolongs gastric emptying time, and may reduce fat and protein absorption in the gut. Though studies show beneficial effects on blood lipid and glucose levels, weight loss effects are consistent. In a small study, obese women consumed 3g/day glucomannan or placebo for eight weeks. The studies showed that glucomannan significantly reduced weight loss than placebo.

Side Effects

One can tolerate glucomannan in the short term. Still, it can cause minor adverse effects such as bloating, belching, loose stools, flatulence, diarrhoea, constipation, and abdominal discomfort. Also, esophageal obstruction occurs because of glucomannan in tablet forms.

Before roasting, the seeds of the coffee plant have higher levels of chlorogenic acid. It inhibits fat accumulation by regulating adipogenesis. In addition, it regulates glucose metabolism and may interfere with glucose absorption in the gut. In animal trials, green bean extract combined with a high-fat diet significantly reduced weight gain and fat mass. The researchers have concluded that green coffee extract moderately affects body weight. Still, the methodological quality of the studies was poor.

Side Effects

Reports show adverse effects like headaches and urinary tract infections. In addition, the caffeine present in the green coffee beans can act as a stimulant. Therefore, it can cause adverse effects, depending on the dose or if a combination has other stimulants.

Conjugated Linoleic Acid

It is a mixture of linoleic acid isomers with conjugated double bonds in dairy products and beef. Studies have advocated that CLA promotes weight loss by enhancing lipolysis and fatty acid oxidation in skeletal muscle. It also reduces lipogenesis and promotes apoptosis in adipose tissue. A placebo-controlled trial evaluated that body fat mass decreased significantly, and CLA as free fatty acid increased lean body mass.

Side Effects

While the toleration level is decent, it can cause adverse effects. Gastrointestinal disturbances include abdominal pain, constipation, diarrhoea, loose stools, nausea, vomiting, and dyspepsia. In addition, it may increase insulin resistance, increased lipoprotein levels, and decreased HDL levels, leading to metabolic disorders.

Capsaicin

Capsaicin is present in chilli pepper and has a distinct pungent flavour. It is said to have anti-obesity activities because of its ability to increase energy expenditure, lipid oxidation, reduced postprandial insulin response, and suppressed appetite by increased satiety. A randomised clinical trial evaluated the effects of Capsaicinoids, which significantly reduced energy intake. However, it did not quantify weight loss.

Side Effects

Research has reported that this substance has increased satiety. However, it induces gastrointestinal distress, causing abdominal pain, burning sensation, nausea, bloating, and acid reflux rather than releasing satiety hormones. It may also increase serum insulin and reduce HDL cholesterol.

Weight Loss Supplements: Are They Worth It? 

Like every other dietary supplement, weight loss supplements can cause adverse side effects and may interact with prescribed medications. The amount of scientific information available on weight loss supplement ingredients varies considerably. In most cases, evidence of their proposed benefits consists of limited data from animal and laboratory studies rather than data from human clinical trials. Furthermore, many combinations of weight loss ingredients are not subject to tests yet, so there’s no data on whether the combination supplement is safe or unsafe. In other cases, studies supporting a given ingredient’s use are small, of short duration, and poor quality, limiting the strength of the findings. 

Dosages and amounts of active components vary widely among weight-loss supplements, and a product’s composition is not always fully described in published studies. Studies might also use different and sometimes inappropriate assessment techniques to measure the effectiveness of a given treatment.

So, it is better to focus on changing to healthy lifestyle patterns, including a balanced diet, healthy eating habits, clean eating, and regular workout, rather than looking for an easy way to shed the extra weight. Therefore, weight loss supplements are not worth using simply because no appropriate studies describe their weight loss capabilities. Also, one does not know the side effects they may cause to the individual.

Conclusion

One knows very little about weight loss supplements. Are they effective or not, and whether supplements have the potential for physical harm. Most weight-loss supplements are costly, and some ingredients may interfere with counter medications. Before using it, it is essential to consider the truth behind each ingredient in any dietary supplement. It requires additional research to fully understand a particular ingredient’s safety and efficacy in almost all cases.

People considering using weight-loss supplements should consult with a healthcare professional to discuss these dietary supplements’ potential benefits and risks. Also, it is crucial for people with secondary medical conditions such as hypertension, diabetes, liver, and heart disease.

Frequently Asked Questions (FAQs)

Q. Which is the best supplement for weight loss?

A. Weight loss works via three mechanisms- reduce appetite, reduce absorption, and increase fat burning. Some helpful weight loss supplements are caffeine, green coffee bean extract, glucomannan, and green tea extract, which cause fewer side effects.

Q. What vitamins help with rapid weight loss?

A. The vitamins help in weight loss by stimulating the metabolism, which burns calories faster. Enhancing thermogenesis helps burn calories faster, which helps in weight loss. There are vitamins such as vitamin B complex such as B1, B2, B3, B6, B5, B7, B9, B12, and vitamin D. 

Q. Can supplements reduce weight?

A. Dietary supplements don’t cause dramatic weight loss, contrary to claims. However, these supplements may increase thermogenesis, reduce appetite, and boost metabolic processes, which helps manage obesity and weight loss. 

Q. What can I take naturally to lose weight?

A. Adding protein, healthy fats, and whole grains to your diet helps to lose weight naturally. In addition, limit added sugar intake, and you must avoid processed foods. Drinking water, green tea, and unsweetened coffee are also helpful in shedding extra weight.

Q. How can I reduce my stomach fat?

A. Stomach fat can be reduced in two ways, by changing dietary habits and exercise. First, you must eat plenty of soluble fibre, a high protein diet, whole grains, healthy fats, and exercise for about 30 minutes daily. Avoid sugary and processed food, trans fats, alcohol, and refined carbohydrates. Also, please Follow a calorie-deficit diet and add aerobic exercise, mainly cardio to help lose stomach fat. 

Q. How much B12 should I take daily for weight loss?

A. Optimum daily consumption of B12 varies according to age, lifestyle, and dietary needs. The daily dosage of vitamin B12 is 2.4 mcg for adults. However, please do not go over the daily dosage as it can cause side effects.

Q. How does apple cider vinegar help you lose weight?

A. Apple cider vinegar helps promote satiety, i.e., a feeling of fullness, reducing excess calorie intake. In addition, it is rich in antioxidants which help in stored fat burning that leads to weight loss.

Q. How can I lose weight fast without exercise?

A. It is necessary to exercise to keep the body physically fit and strong. You can achieve weight loss by changing dietary patterns by eating small portions at a time, drinking water regularly, and eating bioavailable protein and fibre-rich foods. It would help to remove unhealthy dietary habits. Also, please eat without electronic distractions. Simple meaning by following a calorie deficit diet helps in losing weight.

Q. Which herb is best for weight loss?

A. various herbs are known to have weight loss properties. These herbs are turmeric, rutin, quercetin, lemon, ginger, cinnamon, mint, and ashwagandha, which help lose weight. They are rich in antioxidants and have fat-burning properties. In addition, they work as appetite suppressants or contain properties of stimulating thermogenesis which help in weight loss.

Q. Does lemon water reduce weight?

A. Lemon water is a low-calorie drink that effectively reduces calorie intake by promoting satiety, the feeling of fullness and leads to weight loss.

Source link

The post Weight Loss Supplements: Do They Work? appeared first on Heal your health yourself.

Overweight and obesity are by far the most prevalent lifestyle disorders. There are different vital factors such as genetics, eating habits, age, sex, stress, physical activity, and lifestyle habits that lead to obesity. There are various recognised solutions to prevent the fostering of lifestyle disorders. For example, changing lifestyle patterns, food behaviour, following a healthy dietary regimen, and engaging in physical activities. But making diet and lifestyle changes is a long term commitment. Many of us fall off the bandwagon because we are impatient or put ourselves through impossible regimens. Also, we want to see results quickly. So we tend to turn to weight loss dietary supplements hoping to achieve our weight goal easily.

Overview:

Weight loss supplements are supplements promoted for weight loss without any possible significant changes in lifestyle. These dietary supplements come in various forms, such as capsules, tablets, liquids, powders, or bars. They come in four primary categories. These are: 

• Blocking macronutrient absorption
• Suppressing appetite
• Increasing satiety level
• Increasing metabolism 
• Promoting thermogenesis

The FDA doesn’t classify them as drugs. The manufacturers are responsible for regulating that the products are safe as described on their labels. Suppose the FDA found the supplements are harmful to the health. In that case, it can take regulatory measures against the manufacturer for its untrue weight-loss claims about its products. The FDA doesn’t permit the use of pharmaceutical substances in dietary supplements. Also, manufacturers cannot claim that their dietary supplements can treat or prevent any health conditions.

Weight Loss Supplements: Benefits and Side Effects

These dietary supplements consist of various extracts from herbs, plants, dietary fibre, caffeine, and minerals. Each ingredient falls into four main categories, hypothetically considered to reduce weight or alter body composition. Many weight loss supplements are a combination of multiple components. 

Beta-Glucans

A glucose polysaccharide can be found in bacteria, yeast, fungi, and cereals. These are soluble fibres known to increase satiety levels and gastrointestinal transit time and delay glucose absorption in the body. For example, studies show that consumption of barley can reduce energy intake and appetite. In addition, some studies have shown significant effects on blood lipids, blood pressure, and insulin resistance with weight loss as a secondary outcome.

Side Effects

Beta-glucans may cause flatulence. In addition, it does not show any stool consistency, stool frequency, or bloating effects.

Bitter Orange

Bitter orange contains synephrine. It mimics the action of epinephrine and norepinephrine. In addition, it increases energy expenditure and lipolysis and acts as a mild appetite suppressant. In one of the studies, bitter oranges showed a significant reduction in body fat percentage, fat mass and an increase in BMR. However, there were no conclusive effects on weight loss.

Side Effects

It has been reported that bitter oranges can cause chest pain, headache, anxiety, elevated heart rate, musculoskeletal conditions, ventricular fibrillation, ischemic stroke, myocardial infarction and sometimes death.

Caffeine

Caffeine is in various herbal sources such as kola nut, yerba mate, and guarana. Methylxanthine stimulates the central nervous system, heart, and skeletal muscles. As a result, it enhances gastric and colonic activity. It exhibits diuretic properties. It increases thermogenesis which leads to fat oxidation and contributes to weight loss. Regular use of caffeine can cause caffeine tolerance which reduces these effects. Caffeine increases energy expenditure and fat oxidation. A study shows that caffeine combined with G-hesperidin has significantly reduced abdominal fat.

Side Effects

Caffeine can cause sleep disturbances, nervousness, jitteriness, shakiness, nausea, vomiting, tachycardia, seizures, and cerebral oedema. The American medical association recommends a limited caffeine intake to prevent the toxic effects. In addition, it suggests 500 mg/day for adults. At the same time, the American Academy of Paediatrics discourages children and adolescents from consuming caffeine or other stimulants.

Garcinia Cambogia

Garcinia cambogia fruit contains high amounts of hydroxy citric acid. As a result, it reported inhibiting lipogenesis, increased hepatic glycogen synthesis, suppressed appetite, and reduced weight gain. 

A randomised trial showed women receiving Garcinia Cambogia lost weight. Still, there was no evidence related to altered appetite and satiety..

Side Effects

The reported adverse effects of Garcinia Cambogia are usually mild. They include headache, nausea, upper respiratory tract symptoms, and gastrointestinal symptoms. Also, it can cause irritability, pressured speech, decreased sleep and grandiosity. In addition, there are reports indicating liver toxicity caused due to Garcinia Cambogia.

Glucomannan

It is a soluble dietary fibre derived from konjac root and it can absorb up to 50 times its weight in water. It increases the satiety feeling, prolongs gastric emptying time, and may reduce fat and protein absorption in the gut. Though studies show beneficial effects on blood lipid and glucose levels, weight loss effects are consistent. In a small study, obese women consumed 3g/day glucomannan or placebo for eight weeks. The studies showed that glucomannan significantly reduced weight loss than placebo.

Side Effects

One can tolerate glucomannan in the short term. Still, it can cause minor adverse effects such as bloating, belching, loose stools, flatulence, diarrhoea, constipation, and abdominal discomfort. Also, esophageal obstruction occurs because of glucomannan in tablet forms.

Before roasting, the seeds of the coffee plant have higher levels of chlorogenic acid. It inhibits fat accumulation by regulating adipogenesis. In addition, it regulates glucose metabolism and may interfere with glucose absorption in the gut. In animal trials, green bean extract combined with a high-fat diet significantly reduced weight gain and fat mass. The researchers have concluded that green coffee extract moderately affects body weight. Still, the methodological quality of the studies was poor.

Side Effects

Reports show adverse effects like headaches and urinary tract infections. In addition, the caffeine present in the green coffee beans can act as a stimulant. Therefore, it can cause adverse effects, depending on the dose or if a combination has other stimulants.

Conjugated Linoleic Acid

It is a mixture of linoleic acid isomers with conjugated double bonds in dairy products and beef. Studies have advocated that CLA promotes weight loss by enhancing lipolysis and fatty acid oxidation in skeletal muscle. It also reduces lipogenesis and promotes apoptosis in adipose tissue. A placebo-controlled trial evaluated that body fat mass decreased significantly, and CLA as free fatty acid increased lean body mass.

Side Effects

While the toleration level is decent, it can cause adverse effects. Gastrointestinal disturbances include abdominal pain, constipation, diarrhoea, loose stools, nausea, vomiting, and dyspepsia. In addition, it may increase insulin resistance, increased lipoprotein levels, and decreased HDL levels, leading to metabolic disorders.

Capsaicin

Capsaicin is present in chilli pepper and has a distinct pungent flavour. It is said to have anti-obesity activities because of its ability to increase energy expenditure, lipid oxidation, reduced postprandial insulin response, and suppressed appetite by increased satiety. A randomised clinical trial evaluated the effects of Capsaicinoids, which significantly reduced energy intake. However, it did not quantify weight loss.

Side Effects

Research has reported that this substance has increased satiety. However, it induces gastrointestinal distress, causing abdominal pain, burning sensation, nausea, bloating, and acid reflux rather than releasing satiety hormones. It may also increase serum insulin and reduce HDL cholesterol.

Weight Loss Supplements: Are They Worth It? 

Like every other dietary supplement, weight loss supplements can cause adverse side effects and may interact with prescribed medications. The amount of scientific information available on weight loss supplement ingredients varies considerably. In most cases, evidence of their proposed benefits consists of limited data from animal and laboratory studies rather than data from human clinical trials. Furthermore, many combinations of weight loss ingredients are not subject to tests yet, so there’s no data on whether the combination supplement is safe or unsafe. In other cases, studies supporting a given ingredient’s use are small, of short duration, and poor quality, limiting the strength of the findings. 

Dosages and amounts of active components vary widely among weight-loss supplements, and a product’s composition is not always fully described in published studies. Studies might also use different and sometimes inappropriate assessment techniques to measure the effectiveness of a given treatment.

So, it is better to focus on changing to healthy lifestyle patterns, including a balanced diet, healthy eating habits, clean eating, and regular workout, rather than looking for an easy way to shed the extra weight. Therefore, weight loss supplements are not worth using simply because no appropriate studies describe their weight loss capabilities. Also, one does not know the side effects they may cause to the individual.

Conclusion

One knows very little about weight loss supplements. Are they effective or not, and whether supplements have the potential for physical harm. Most weight-loss supplements are costly, and some ingredients may interfere with counter medications. Before using it, it is essential to consider the truth behind each ingredient in any dietary supplement. It requires additional research to fully understand a particular ingredient’s safety and efficacy in almost all cases.

People considering using weight-loss supplements should consult with a healthcare professional to discuss these dietary supplements’ potential benefits and risks. Also, it is crucial for people with secondary medical conditions such as hypertension, diabetes, liver, and heart disease.

Frequently Asked Questions (FAQs)

Q. Which is the best supplement for weight loss?

A. Weight loss works via three mechanisms- reduce appetite, reduce absorption, and increase fat burning. Some helpful weight loss supplements are caffeine, green coffee bean extract, glucomannan, and green tea extract, which cause fewer side effects.

Q. What vitamins help with rapid weight loss?

A. The vitamins help in weight loss by stimulating the metabolism, which burns calories faster. Enhancing thermogenesis helps burn calories faster, which helps in weight loss. There are vitamins such as vitamin B complex such as B1, B2, B3, B6, B5, B7, B9, B12, and vitamin D. 

Q. Can supplements reduce weight?

A. Dietary supplements don’t cause dramatic weight loss, contrary to claims. However, these supplements may increase thermogenesis, reduce appetite, and boost metabolic processes, which helps manage obesity and weight loss. 

Q. What can I take naturally to lose weight?

A. Adding protein, healthy fats, and whole grains to your diet helps to lose weight naturally. In addition, limit added sugar intake, and you must avoid processed foods. Drinking water, green tea, and unsweetened coffee are also helpful in shedding extra weight.

Q. How can I reduce my stomach fat?

A. Stomach fat can be reduced in two ways, by changing dietary habits and exercise. First, you must eat plenty of soluble fibre, a high protein diet, whole grains, healthy fats, and exercise for about 30 minutes daily. Avoid sugary and processed food, trans fats, alcohol, and refined carbohydrates. Also, please Follow a calorie-deficit diet and add aerobic exercise, mainly cardio to help lose stomach fat. 

Q. How much B12 should I take daily for weight loss?

A. Optimum daily consumption of B12 varies according to age, lifestyle, and dietary needs. The daily dosage of vitamin B12 is 2.4 mcg for adults. However, please do not go over the daily dosage as it can cause side effects.

Q. How does apple cider vinegar help you lose weight?

A. Apple cider vinegar helps promote satiety, i.e., a feeling of fullness, reducing excess calorie intake. In addition, it is rich in antioxidants which help in stored fat burning that leads to weight loss.

Q. How can I lose weight fast without exercise?

A. It is necessary to exercise to keep the body physically fit and strong. You can achieve weight loss by changing dietary patterns by eating small portions at a time, drinking water regularly, and eating bioavailable protein and fibre-rich foods. It would help to remove unhealthy dietary habits. Also, please eat without electronic distractions. Simple meaning by following a calorie deficit diet helps in losing weight.

Q. Which herb is best for weight loss?

A. various herbs are known to have weight loss properties. These herbs are turmeric, rutin, quercetin, lemon, ginger, cinnamon, mint, and ashwagandha, which help lose weight. They are rich in antioxidants and have fat-burning properties. In addition, they work as appetite suppressants or contain properties of stimulating thermogenesis which help in weight loss.

Q. Does lemon water reduce weight?

A. Lemon water is a low-calorie drink that effectively reduces calorie intake by promoting satiety, the feeling of fullness and leads to weight loss.

Source link

The post Weight Loss Supplements: Do They Work?- HealthifyMe appeared first on Heal your health yourself.

Whether you’ve been trying to slim down for some time or are just attempting to shed the weight you gained in quarantine, everyone has their reasons for trying to drop a few pounds.

While diet and exercise do the heavy lifting when it comes to dropping weight, the right supplement can help make shedding those pounds faster and easier. But with so many products on the market making promises they can’t possibly deliver on, it’s hard to separate the wheat from the chaff.

If you want to find out which ones really work, read on to discover the weight loss supplements registered dietitians recommend. And for more simple ways to shed the pounds, check out these 15 Underrated Weight Loss Tips That Actually Work.

Green tea is more than just a pleasant addition to meals in its liquid form; as an extract, it can help you shed unwanted weight, too.

“Green tea, especially in extract form, is one of the most well-studied and supported weight loss ingredients and supplements,” says Trista Best, MPH, RD, LD, a registered dietitian with Balance One Supplements.

“The combination of caffeine and catechins in green tea are the primary mechanisms that make it ideal for weight loss. Caffeine works to increase the body’s speed at which it burns calories, thermogenesis. The catechins (EGCG) are plant compounds that act as antioxidants in the body which help to prevent and reduce free radical damage known to cause inflammation and ultimately stall weight loss.”

For more ways to slim down easily, check out the 200 Best Weight Loss Tips.

Adding some B-12 supplements to your regular routine could be the key to kicking your metabolism into high gear and shedding that unwanted weight.

“If you feel like your energy metabolism needs additional support, a supplement like Vitafusion Apple Cider Vinegar gummy vitamins can be an easy alternative to get apple cider vinegar and B-12 that you might be missing from diet alone,” says Sydney Spiewak, MS, RDN, CD-N and nutritionist at UMASS Memorial Health.

So, just how crucial is B-12 to your weight loss? A 2019 study published in Frontiers in Endocrinology found that, among a group of 9,075 adult participants aged 20 or older, higher serum B-12 concentrations were inversely related to obesity.

RELATED: For the latest healthy living tips delivered to your inbox, sign up for our newsletter!

Probiotics do more than just boost your gut health—they may be a boon to your weight loss efforts, too.

“A 2020 review that looked at data from 14 studies found that patients who took a probiotic lost more weight compared to the placebo,” says Elle Wittneben RD, LDN, a board-certified specialist in obesity and weight management with Greater Boston Urology.

Wittneben notes that there are additional benefits associated with taking probiotics while dieting, too.

“Some diets can be restrictive; a probiotic can help maintain a beneficial level of gut-healthy bacteria while there is an adjustment in the foods you are consuming,” Wittneben adds.

Supplementation with inulin may be able to help those looking to shed a few extra pounds, says registered dietitian Sarah Williams, MS, RD, owner and founder of Sweet Balance Nutrition.

“Inulin is a prebiotic fiber that has been shown to promote weight loss and create favorable changes in the gut microbiota,” says Williams, citing a 2020 study published in Clinical Nutrition. “It also helps with appetite regulation,” adds Williams, who recommends starting with two to three grams of inulin supplementation daily and drinking plenty of water to limit abdominal discomfort.

Read this next:

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The post Weight Loss Supplements That Actually Work, Say Dietitians appeared first on Heal your health yourself.

If you’ve found yourself hanging on to a few extra pounds of unwanted body fat over the course of the pandemic, you’re far from alone. According to a 2021 study published in JAMA Network Open, among a group of 269 participants in the Health eHeart Study, shelter-in-place orders resulted in an average weight gain of 1.5 pounds per month.

However, just because your body has changed recently doesn’t mean you need to accept that it’s going to be that way forever. If you want to feel more comfortable in your own skin again, read on to discover experts’ recommendations for the best supplements for fat loss.

And for more great ways to shed those extra pounds, check out these 15 Underrated Weight Loss Tips That Actually Work.

Getting your gut microbiome into tip-top shape with probiotic supplementation could be the key to shedding that unwanted fat and for all.

“Research has shown that incorporating lactobacilli and bifidobacteria strains helps with reducing body weight by the way the body is able to metabolize fat. The ultimate goal is to build gut diversity, which is what is lacking in those who are looking to lower their BMI. Probiotics do another thing though: help reduce inflammation and help to control food intake,” explains Christa Brown, MS, RDN. And for more ways to whip your microbiome into shape, check out the 5 Best Probiotic Supplements For Weight Loss.

If you want to enjoy consistent weight and fat loss, adding some bovine colostrum supplements to your regular routine might just be the easiest way to start.

“The key to sustained and permanent weight loss is attaining an increase in lean body mass by increasing one’s resting metabolic rate and balancing blood glucose levels throughout the day. Liposomal bovine colostrum supplementation can promote the utilization of stored fat for fuel and balance blood glucose levels between meals so that food cravings are decreased,” explains Alicia Galvin, RD, a resident dietitian for Sovereign Laboratories.

RELATED: Sign up for our newsletter to get daily recipes and food news in your inbox!

It’s not just what you eat that can influence how much fat your body stores—your stress level can play a role, too.

“One study showed that for adults who experience chronic stress, taking ashwagandha may play a positive role on food cravings and weight management versus not taking this supplement. If you find that you struggle with chronic stress and want to lose weight, ashwagandha may help,” explains Lauren Manaker, MS, RDN, LD, a registered dietitian for Zhou Nutrition and member of Eat This, Not That’s Medical Expert Board.

Manaker cites a 2017 study published in the Journal of Evidence-Based Complementary & Alternative Medicine, which also demonstrated a link between ongoing stress and increased levels of visceral fat.

A little green tea in your supplement routine could mean a significantly lower amount of fat on your body over time.

“The plant compounds found naturally in green tea make this supplement ideal for fat loss. These compounds are known as catechins and act as antioxidants in the body to reduce inflammation, which will lead to weight loss,” explains Trista Best, MPH, RD, LD, a registered dietitian with Balance One Supplements.

“Caffeine found in green tea extract works alongside these compounds to provide a secondary means of weight loss by increasing the body’s thermogenesis, the means by which the body burns calories.”

Read this next:

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Raven-Symoné has lost an impressive 30 pounds over the past few months, revealing to fans that a combination of intermittent fasting, low-carb eating, and light exercise were all essential parts of her weight loss journey.

Now, the star is opening up about the supplements that have been an integral part of her healthy living plan. Read on to discover the exact supplements Raven-Symoné has taken to help her lose weight and boost her mood, energy, and immune health. And for more on how your favorite stars shape up, check out Gabrielle Union Says She Avoids These Two Foods in New Abs Selfie.

Raven-Symoné is an avid proponent of fasting, incorporating Keto Chow’s Fasting Drops into her routine when she’s on her regular, water-only plan.

“I’m fixin’ up my fasting lunch, breakfast, and dinner,” she explained to her Instagram followers. “I have some water and ice…I’m going to be putting in some fasting drops. This is my sodium and magnesium to really make sure my electrolytes stay up.”

Related: Sign up for our newsletter for the latest celebrity food news.

To keep her energy and mood high during her fasts, Raven-Symoné also relies on Keto Chow’s Electrolyte Drops, “which is sodium, magnesium, potassium, and trace minerals from the Great Salt Lake,” she told her Instagram followers while mixing up some water for an upcoming 36-hour fast.

Related: What Happens to Your Body When You Fast

When Raven-Symoné wants a brain boost, she relies on Bright Minds’ Memory Powder.

“I take a scoop of that every morning…this is to help feed my brain,” she told her followers.

For more great additions to your AM routine, check out The #1 Best Supplement to Take in the Morning, Says Dietitian.

Raven-Symoné says that Happy Saffron Plus supplements have been great for boosting her mood when she’s feeling down.

“These are the things that have saved my entire emotional inner workings…some days I don’t take them and my wife can really tell,” she explained.

Related: The Best Supplements to Take for Stress, According to Dietitians

To help keep her immune system strong, Raven-Symoné supplements with Vitamins K2+D3 from Wellabs, as well as an additional vitamin C supplement later in the day.

“Because of the world we live in right now, you need a lot of vitamin D and a lot of vitamin C to keep things on the up and up,” she told her followers.

For some great additions to your grocery list, check out the Best Supplements To Buy at Costco, Say Experts.

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With summer in full swing, nothing feels more tempting than jumpstarting your weight loss goals and achieving a perfectly flat stomach anyone could get jealous of. While diet and exercise can help shave off stomach flab, taking fat-burning supplements feels like an easy way to reach your goal. But are they even healthy for you to take?

Activated charcoal and probiotics claim to reduce bloating and fight water weight, leading to a slimmer waistline, while enzymes and synbiotics guarantee to burn off fat around your waist. While a ton of these supplements have flooded the market, many of these quick shortcuts to flat bellies hide one common side effect that could get anyone thinking twice before putting these items into their body.

“Among several side effects of fat-burning supplements, the most dangerous one is high blood pressure and heart rate that puts your heart under great stress,” says Amber O’Brien, RD from Mango Clinic. “These supplements work after heating up your body, boosting the metabolism and causing the burning of fat at a higher resting rate to promote weight loss. But unfortunately, in doing so, increased heart rate and blood pressure result in poor blood circulation, which can put your life in danger by increasing the risk of heart attacks and strokes.”

“Fat-burning supplements contain several unregulated ingredients that are fatal for [your] health,” says O’Brien. “Moreover, weight loss supplements can interact with other medications therefore it is highly recommended to consult your doctor before choosing any product from the market.”

All in all, it’s important to note that taking these supplements may help with debloating and weight loss efforts, but they aren’t a magical pill—meaning you need to be careful with your dosage.

“In order to avoid potential side effects, it’s important to consider all the precautions while taking fat-burning supplements,” says O’Brien. “If you have started taking the supplements, do not exceed the recommended dosage mentioned on the label. Besides, do not expect rapid results from these supplements if you are not working on your diet and lifestyle choices.”

Can fat-burning supplements even help with weight loss?

While fat-burning supplements have the potential to cause cardiac damage through raised blood pressure, some supplements can still help you on your weight loss journey.

“I would recommend going for natural fat burners that are very less likely to cause side effects,” says O’Brien.

Items like green tea extract or ginseng can help speed up your metabolism, resulting in a flatter stomach. You can even turn to hibiscus and berberine to supercharge your fat-burning goals. While these natural items pose less of a danger, they can’t beat diet and exercise.

“However, remember that the most effective and healthier way to burn fat is to perform exercises that target fat and avoid foods that are high in calorie count,” O’Brien continued. “If you’re looking for shortcuts to lose your fat, even supplements can’t work effectively if you are not working out and choosing the right diet plan.”

When it comes to slimming down, don’t rely on any shortcuts. With the help of diet and exercise, you can achieve every body sculpting goal you put your mind to (like following these 20 Healthy Eating Habits to Lose Weight Right Now). If you opt to include some fat-burning supplements in your diet, make sure to keep a keen eye on their side effects and avoid putting your heart at risk for the sake of your stomach.

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When people try to lose weight, it’s not just trimming off a few pounds they’re usually after—achieving a flat belly is often part of the finished product they’re aiming for. While exercising and eating a healthy, portion-controlled meal plan are essential for achieving both weight loss and a leaner midsection, many people also turn to flat belly supplements in the hope they’ll help them shed weight and slim their waistline faster. However, it’s not just a whittled waistline you may experience when you take flat belly supplements. Before you pop a pill to trim down your midsection, read on to discover the side effects of taking flat belly supplements, according to science. And for some supplements that are definitely worth taking, check out The One Vitamin Doctors Are Urging Everyone to Take Right Now.

Green tea, an ingredient found in numerous flat belly supplements, may promote greater mental wellbeing as well as weight loss, according to recent research. According to a 2020 study published in Plant Foods in Human Nutrition, L-theanine (L-THE), an amino acid found in green tea, has been found to reduce symptoms of anxiety and stress, while a 2014 review published in the Canadian Pharmacists Journal found that individuals who took green tea over a 12-week period lost more weight than a control group.

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If you’re taking krill oil to flatten your belly, you may find yourself enjoying some unexpected benefits for your cardiovascular health, as well. According to a 2014 study published in the journal Nutrition Research, 12-week supplementation with krill oil among a group of 300 people who typically ate little fish resulted in lower levels of serum triglycerides—a type of fat in the bloodstream that can influence a person’s risk of cardiovascular events—but didn’t increase their levels of LDL or “bad” cholesterol.

Psyllium husk-based flat belly supplements may do more than just regulate your digestion—there’s evidence that they may support your gut health, as well. A small 2019 study published in the International Journal of Molecular Sciences found that psyllium husk supplementation had particularly pronounced benefits on the gut microbiome of constipated participants.

Whether you’ve been diagnosed with hypertension or just want to get your blood pressure into a healthier range, flat belly supplements containing hibiscus may be able to help. A 2019 study published in the Journal of Advanced Pharmaceutical Technology & Research found that, among a group of 46 study subjects with hypertension, those given hibiscus sabdariffa supplementation reduced both their average systolic and diastolic blood pressure by “significantly higher” percentages than those in the control group. For more simple ways to get your blood pressure into healthier territory, check out the 20 Healthiest Foods That Lower Blood Pressure.

Ginger has long been touted as potentially beneficial for individuals trying to shed a few pounds, and it may even have benefits that extend beyond your weight. According to a small 2011 study published in Cancer Prevention Research, among a study population of just 33 participants, those who took daily ginger supplements over a 28-day period reduced their levels of Prostaglandin E2 (PGE2), a marker of inflammation associated with colorectal cancer, by an average of 28%.

Similarly, a 2016 study published in Oncotarget found that dandelion root, another common ingredient in flat belly supplements, was found to prompt cell death in colorectal cancer cells, as well. And for some more additions to your diet that may have a protective effect, This One Food May Lower Your Colorectal Cancer Risk, New Study Says.

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Whether you’re trying to shed a few pounds by ramping up your exercise routine or counting calories, losing weight is no easy feat. For many people, the difficulty associated with dropping pounds makes it tempting to try alternative means of losing weight, like taking dietary supplements or relying on alternative therapies that claim to make slimming down easier. The only problem? According to a new study, they simply don’t work.

New research published in the June 23, 2021 volume of the journal Obesity reveals that many popular weight loss supplements and therapies do precious little to aid weight loss. To come to this conclusion, researchers from Dartmouth-Hitchcock, the Geisel School of Medicine at Dartmouth, and The Dartmouth Institute for Health Policy and Clinical Practice conducted a systematic review of 315 randomized controlled trials that aimed to determine the relative efficacy of various dietary supplements and alternative therapies for weight loss.

Among these studies, just 16 found there to be any differences between the weight of individuals in the control population and those provided weight-loss supplementation or alternative therapies; among those who did lose weight using supplements or alternative therapies, the weight loss ranged between one and 11 pounds.

The supplements and therapies studied that were determined to have little efficacy at increasing weight loss included acupuncture, calcium and vitamin D, chitosan, chocolate/cocoa, chromium, ephedra or caffeine, garcinia, green tea, guar gum, conjugated linoleic acid, mind-body therapy, Phaseolus, phenylporpylamine, and pyruvate.

RELATED: The 50 Worst Ways to Lose Weight

“The dietary supplement industry is a Wild West of herbs and over-the-counter pills that have a lot of claims and little to no evidence supporting those claims,” study co-author Scott Kahan, MD, MPH, director of the National Center for Weight and Wellness in Washington, D.C., said in a statement. “We all want a magic pill, but dietary supplements aren’t the magic pills that they are marketed to be.”

In addition to not boosting weight loss, study co-author Srividya Kidambi, MD, MS, an associate professor and chief of the division of endocrinology and molecular medicine at the Medical College of Wisconsin/Froedtert Hospital in Milwaukee, cautioned that the use of these supplements and therapies may actually leave users in worse health than before they started taking them.

“If supplements take the place of diet, regular exercise and behavior changes, they will harm you in the long run,” Kidambi explained, additionally noting that some supplements purchased through online retailers may contain ingredients that are not approved for use in the U.S. and may be harmful to consumers. In fact, since 2009, the U.S. Food & Drug Administration (FDA) has issued public health alerts for over 100 weight loss supplements due to counterfeiting, potentially harmful ingredients, undeclared drugs in their formulation, and other health and safety concerns.

If you want to lose weight in a healthy and sustainable way, check out these 15 Underrated Weight Loss Tips That Actually Work, and for more health and weight loss news delivered to your inbox, sign up for our newsletter!

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Weight-loss supplements that promise fast results are far from new—the first diet pills were sold in the late 1800s—but just as those over-the-counter medications proved worthless, today’s batch doesn’t seem much better, according to a new study in the journal Diabetes, Obesity, and Metabolism.

Researchers reviewed 54 randomized, placebo-controlled trials of herbal and dietary supplements, with over 4,000 participants represented. These included:

• Green tea
• White kidney bean
• Ephedra
• Yerba mate
• Licorice root
• Garcinia Cambogia
• Mangosteen
• East Indian globe thistle

Only white kidney bean supplements showed a statistically significant amount of weight loss compared to a placebo, but even with this one, the difference was so modes (about three pounds) that it’s not worth recommending as an option, says lead researcher Erica Bessell, PhD, of the Boden Collaboration for Obesity, Nutrition, Exercise and Eating Disorders at the University of Sydney in Australia.

That’s particularly true given that people fluctuate in weight throughout the day, especially on weekends, one 2014 study found. The average is about five pounds of fluctuation, so “losing” three pounds with a supplement is not very notable, Bessell says.

“Unlike pharmaceutical drugs, which require rigorous testing and clinical evidence that demonstrates their safety and effectiveness, over-the-counter herbal and dietary supplements are not required to prove they work,” she notes. “In our research, it appeared that most supplements seem safe based on short-term usage, but they don’t provide any meaningful weight loss.”

In another analysis, the researchers looked at 67 other randomized trials representing about 5,000 participants that involved non-herbal options such as conjugated linoleic acid, chitosan, and glucomannan—these are complex sugars and soluble fiber that manufacturers claim will promote feelings of fullness and even block the absorption of fat or carbohydrates.

Like the white kidney bean supplement, these all showed some weight loss in comparison to the placebo, but not enough to be recommended to those trying to lose extra pounds.

“These supplements might seem like a quick-fix solution to weight problems,” says Bessell, and that can be especially true with bold promises and plenty of marketing, including supposed “before and after” photos of satisfied customers. But, she adds, there’s little data about long-term effectiveness.

That means you might lose a bit of weight—if you’re lucky—but in terms of significant weight loss that stays gone? There’s simply not enough evidence to back up those claims.

For more, be sure to check out Surprising Side Effects of Taking Vitamin D Supplements, Says Science.

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I’ve partnered with Illuminate Labs to bring you this post. All opinions are my own. 

Did you know that only one out of five herbal supplements contain the listed ingredients, according to an investigation done by New York State? If most manufacturers won’t even bother to get the ingredients listed on the label right, they certainly aren’t bothering with thorough testing for contaminants. Consumer safety is a huge issue with dietary supplements in the U.S., because the market is essentially unregulated. 

What Does “Essentially Unregulated” Mean?

The Food and Drug Administration (FDA) requires supplement manufacturers to have accurate labels on their products, but doesn’t have the budget to enforce this before a product hits the market (like they do with pharmaceutical drugs). Supplement manufacturers in the U.S. can go into business with no clearance by any regulatory agency, and can only be fined once damage has already been done. Clearly this isn’t a system designed to protect consumers.

The craziest part is, there aren’t even any set limits for toxic contaminants like lead or mercury! This means that a U.S. supplement manufacturer could produce a product with mercury levels well beyond what’s established to be safe, and not be breaking any rules.

How Do I Know Which Supplements Are Safe?

As a consumer reading this, you’re probably thinking: “If I do want to buy supplements, how do I know which ones to take to prevent the potential health issues associated with unregulated products?” We all know that dietary and herbal supplements can have powerful positive health effects, but the risk/reward ratio simply isn’t favorable if the products may cause harm with toxic contaminants. 

The answer is simple: the only way to truly know if a supplement is safe is if the manufacturer will share the test results with you. Ideally these results should come from a third-party laboratory. The third-party (meaning an institution separate from the manufacturing company) has no economic bias to report false results like a manufacturer might with internal testing. Since the third-party institution makes money from reporting accurate test results, it’s much less likely that there will be any falsification of results.

My Recommendation for Safe, Third-Party Tested Supplements

Currently there’s only one company on the market which takes this type of testing very seriously. The company is called Illuminate Labs and they not only contract a third-party, non-profit lab to test all of their finished products, but they go as far as publishing the test results right on each of their product pages so consumers can view the results themselves. They also publish a host of medical studies on each product page showing that the herb is effective for what’s indicated on the label claim.

This company manufactures herbal supplements only. Their product line consists of herbal extracts of Panax Ginseng, Ceylon Cinnamon, Ginkgo Biloba and Ashwagandha. 

Panax Ginseng has been used for thousands of years in Asia as a general tonic and mild stimulant. Recent medical studies have shown it to exert positive short-term effects on mental performance.

Ceylon Cinnamon is a different type of cinnamon than what you buy in the store, which is typically Cassia Cinnamon. Cassia, the cheaper type, is high in a toxic compound called coumarin. As concluded in this study, “the levels of coumarins in Cinnamomum Cassia appear to be very high and pose health risks if consumed regularly in higher quantities.” Ceylon cinnamon in extract form, like the supplement sold by Illuminate Labs, is more potent and therapeutic than the spice alone. It has been proven in medical research to help aid healthy glucose and cholesterol function. 

Ginkgo Biloba can aid with memory & cognitive function, especially in older adults. One particularly interesting study published in the Journal of Alzheimer’s Disease in 2015 concluded that, at 240mg/day ginkgo biloba extract “is able to stabilize or slow decline in cognition, function, behavior, and global change at 22-26 weeks in cognitive impairment and dementia, especially for patients with neuropsychiatric symptoms.”

Ashwagandha is the most popular anti-anxiety herb on the market. It’s an adaptogen which helps the body cope with stress. Numerous scientific studies have shown ashwagandha extract to be effective against stress, with this meta-study from 2014 concluding that “intervention resulted in greater score improvements (significantly in most cases) than placebo in outcomes on anxiety or stress scales.” 

Illuminate Labs uses the European Union contamination limits for dietary supplements as their benchmark since the U.S. doesn’t have any. Their third-party lab partner uses High-Performance Liquid Chromatography (HPLC) to test Illuminate Labs products for potency, which is the most expensive and accurate method of verifying the strength of an herbal extract. They take their third-party testing so seriously that they won’t sell products which don’t meet the testing limits — in fact, they’re not selling their own ashwagandha from the first round of manufacturing because it didn’t meet third-party testing for potency! It will be re-added once the next batch passes testing.

Should I Be Worried If I’ve Taken Untested Supplements for Years?

You’re likely to be fine, since the quantity of supplements by weight is quite low relative to other foods and food products you ingest. The dose makes the poison, and there is a tiny amount  of heavy metals in many foods and drinks. If you’re concerned, you can see a doctor and get a heavy metals panel done. But the key takeaway here is to take supplements which have been third-party tested. If you’re spending money on products to improve your health or well-being, you might as well ensure that those products won’t actively harm you! 

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