Do supplements help you lose weight? That’s a question you may have found yourself pondering if you’re looking for ways to lose a few pounds. can be a minefield, with a huge range of potions and pills all claiming to help you shed unwanted pounds.
Supplements often contain ingredients considered “fat burners” that may help promote weight loss a little more, but there is some debate as to whether supplements for weight loss are worth taking. has a judge.
Indeed, a recent study published in the journal Obesity (opens in new tab) Supplements don’t provide the dramatic weight-loss benefits they often claim, and the old adage of “eat smaller portions of healthy food, move more” doesn’t help you reach the right weight for your height. suggest that it is the most effective way to maintain a healthy lifestyle regardless of age and activity level.
In many cases, supplements for weight loss can also induce various side effects, some of which are not very pleasant. We asked a registered dietitian, but be aware that you should always consult your doctor before introducing any new supplement into your dietary routine.
Do Supplements Really Help Weight Loss?
Registered Dietitian Richard Tucker (opens in new tab) Citing a study in the American Journal of Clinical Nutrition, we believe the supplement may help with weight loss. (opens in new tab) This showed how caffeine (a common addition to weight loss supplements) administered at two-hour intervals over a period of 12 hours helped speed up metabolism by up to 11% during this period. .
“However, overdosing can reduce your tolerance to the effects,” he adds.
Richard Tucker, BSc, PGDip, MSc, SENr
Richard Tucker is a registered dietitian, consultant, and exercise physiologist. He has over 12 years of professional experience working with a variety of clients including many world class rugby teams and individual players, boxers, MMA/UFC fighters, Formula One drivers, tennis players and endurance athletes. I have accumulated a lot of experience.
Green tea extract is another weight loss ingredient. “Green tea extract is high in caffeine, and the polyphenol epigallocatechin gallate (EGCG) combined with caffeine can increase thermogenesis,” he says. It means your body burns calories to create heat.”
Soluble fiber, which is also found in many weight loss supplements, can also help you lose weight because it lowers levels of the hunger hormone ghrelin. Soluble fiber is also found in foods such as oats, apples and beans.
Tucker adds that yohimbine, derived from the bark of certain trees, may be a weight loss trigger. , he says.
If you’ve ever wondered, “Is protein good for weight loss?”, you’ll be happy to know that the answer is yes. According to a study published in the Journal of Physiology (opens in new tab)this satiating macronutrient plays a helpful role when it comes to helping shift stubborn pounds.
Tucker says protein further increases thermogenesis and reduces appetite by decreasing the hunger hormone ghrelin. say.
However, while certain ingredients can support weight loss, very little research has actually supported supplements that actually promote weight loss. (opens in new tab) It suggests that conjugated linoleic acid, pyruvate and Irvingia gabonensis have “some potential benefits for weight loss,” but more research is needed.
Are supplements for weight loss safe?
Although weight loss supplements are safe to take, Tuckers says taking too much or too much can have side effects. increase, leading to fluid loss and possible dehydration.
“My approach has always been a ‘food first’ approach. It addresses specific lifestyle factors such as total energy balance (calories in and calories out) and focuses on sustainable diets that are manageable and most important,” he says. “However, introducing some of these ingredients as part of a sustainable diet may have a positive effect on further weight loss.
But as Tucker explains, you don’t necessarily have to source these ingredients from supplements.
“Drinking two cups of strong coffee or green tea a day is enough to not only help you lose weight, but also provide additional health benefits.”
Dietitian-Approved Weight Loss Strategy
If you want to lose weight without using weight loss supplements, as well as various lifestyle adjustments, there are a few things you can do to help you lose weight steadily.
They all seem obvious, or they may be hints you’ve heard before, but they tend to be pretty silly.
Tucker says it’s important to first look at the maximum amount of calories your body needs to be in a calorie deficit. If you eat less than you consume, you will be in a calorie deficit and need to lose weight.
You can use an online calorie calculator to calculate how many calories your body needs each day and how many calories you need to lose weight. (opens in new tab)You can track your daily food intake with apps like MyFitnessPal.
Another way to aid weight loss is to increase NEAT, which represents non-exercise activity thermogenesis. This is the energy (that is, calories burned) that you use to do things other than exercise, sleep, and eat. Energy can be expended when cleaning the house, shopping, and making beds.
When it comes to proper diet for weight loss, Tucker recommends eating more protein (meat, fish, white meat, eggs) is best. organization. Includes foods such as meat, fish, eggs, tofu, and dairy products.
He also recommends increasing the amount of soluble and insoluble fiber in your diet, from fruits and vegetables. Finally, sleep is one of the most important factors when it comes to weight loss.
“I make it a priority to have seven to nine hours a night,” says Tucker.When you’re sleep deprived, a study published by the Sleep Foundation (opens in new tab) It has been shown that our hunger hormones rise, making us eat more. A consistently good sleep pattern can help regulate appetite. Plus, it can help you lose weight by ensuring you have enough energy to exercise and move around.
This article is for informational purposes only and does not provide medical advice.
