If you want to lose weight, there is no escape: healthy eating and regular exercise are a must. Get more sleep, drink less alcohol, surround yourself with a good support system, and you'll be on your way to long-term success. When used in conjunction with a healthy lifestyle, certain supplements may also help you achieve your goals, according to doctors. What supplements are needed for weight loss?
ContentWhat supplements are needed for weight loss: ProteinTake green tea extractWhat supplements are needed for weight loss: Vitamin DIncrease your fiber intakeWhat supplements are needed for weight loss: Creatine
WomanEL will list the best ones for you so that you can see progress quickly. But remember that whenever you start taking a new supplement, you should do so under the supervision of a physician. This is because supplements can interact with other supplements or medications and make certain medical conditions worse. Your doctor can help you determine if a particular supplement is right for you.
What supplements are needed for weight loss: protein
While it's best to get lean sources of protein from your diet—such as chicken, fish, or beans and legumes—taking protein powder supplements can also help you lose weight, experts say.
“Protein is essential for building and repairing tissue.” including muscles.” That's what Dev Batra, MD, an interventional radiologist at the Texas Vascular Institute, says. “Increasing your protein intake can help you feel fuller longer, reducing your overall calorie intake. It also speeds up your metabolism, helping you burn fat while maintaining muscle mass.”
Take green tea extract
Green tea has many known health benefits, including reducing the risk of chronic diseases such as heart disease, diabetes and some types of cancer. “It can also help you lose weight,” says Batra.
“Green tea is rich in antioxidants and nutrients that have powerful effects on the body. The extract accelerates fat burning and improves physical performance, making it an excellent weight loss supplement,” he tells Best Life.
“Drinking green tea or green tea extract contains components that may help boost your metabolism slightly and promote fat burning.” Megan DeChatlets, a registered dietitian who works with the natural supplement company Hilma, agrees.
A 2013 study published in the Journal of Health Sciences Research found that “drinking four cups of green tea resulted in significant reduction in weight and systolic blood pressure” among patients with diabetes.
What supplements are needed for weight loss: vitamin D
Vitamin D reduces the risk of obesity, Source: freepik .com
Taking a vitamin D supplement also has several benefits: “Its anti-inflammatory, antioxidant, and neuroprotective properties support immune health, muscle function, and brain cell activity,” says the Mayo Clinic.
Batra notes that it can also help with weight loss. “Low vitamin D levels are associated with weight gain and obesity. By ensuring adequate levels of vitamin D through sun exposure, diet or supplements, you can support your body's ability to maintain a healthy weight,” he says.
Increase your fiber intake
High fiber diets have long been linked to weight loss. And some experts say fiber supplements may have similar benefits.
“Fiber supplements, especially those containing soluble fiber sources such as chicory root, can help you feel fuller and therefore reduce your calorie intake. They can also help regulate blood sugar levels,” says DeChatelets. “They also help maintain a balanced gut microbiome. Which is extremely important for maintaining a healthy weight.”
Georgia Close, a board-certified gastroenterologist, says fiber is her top recommendation for overall gut health—more than any other supplement. Scientists are still working to understand the connection between a healthy gut and weight. But current research shows that you can lay the foundation for improved health, as well as weight loss, by promoting good gut health.
What supplements are needed for weight loss: creatine
Many people take creatine supplements to lose weight and increase muscle mass. “Creatine can be a useful supplement for improving body composition. It helps deliver water to the muscles, potentially increasing performance and promoting muscle growth,” says DeChatelets. “This may promote muscle recovery and reduce muscle breakdown. Increasing muscle mass can ultimately lead to improved body composition and fat loss by increasing resting energy expenditure.”
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