Losing weight can be a challenge. There’s no shame in looking for some help, be it a person, activity or supplement. If you want to lose weight and do it right, you’ve got to stick to it. When we’re talking about losing weight, we’re typically talking about fat. Before losing the subcutaneous fat, you’re going to have to lose whatever visceral fat you have that surrounds the organs. If you have muscle, that’s something you probably want to keep. Doing this weight loss journey can involve some challenges, especially if you want to lose the right kind of weight. There are some amazing supplements for weight loss.
It’s a little like calories in/calories out.
Losing weight involves dedication, especially in the long-term. Make the right changes to your diet, do some cardiovascular exercise, and take a few supplements. There are plenty of substances, vitamins and supplements you can take that will have one effect or another that can aid in fat loss, but these are some of the best. Here are some amazing supplements for weight loss (many of which you should avoid). Consult with your doctor before taking any of these medications for weight loss.
Garcinia Cambogia
Garcinia cambogia became popular worldwide after being featured on the Dr. Oz show in 2012. It is a small, green fruit, and it’s shaped like a pumpkin.The skin of the fruit contains hydroxycitric acid (HCA). This is the active ingredient in garcinia cambogia extract, which is marketed as a diet pill.
Animal studies show that it can inhibit a fat-producing enzyme in the body and increase levels of serotonin, potentially helping to reduce cravings. One study with 130 people compared garcinia against a dummy pill. There was no difference in weight or body fat percentage between groups. A 2011 review that looked at 12 studies on garcinia cambogia found that, on average, it caused weight loss of about 2 pounds (0.88 kg) over several weeks. There are no reports of serious side effects, but some reports of mild digestive problems.
Hydroxycut
Hydroxycut has been around for more than a decade and is currently one of the most popular weight loss supplements in the world. There are several different types, but the most common one is simply called “Hydroxycut.” It contains several ingredients that are claimed to help with weight loss, including caffeine and a few plant extracts. One study showed that it caused 21 lbs (9.5 kg) of weight loss over a 3 month period. If you are caffeine sensitive, you may experience anxiety, jitteriness, tremors, nausea, diarrhea and irritability.
Caffeine
Caffeine is the most commonly consumed psychoactive substance in the world. It is found naturally in coffee, green tea and dark chocolate, and added to many processed foods and beverages. Caffeine is a well known metabolism booster and is often added to commercial weight loss supplements.
Short-term studies have shown that caffeine can boost metabolism by 3-11%, and increase fat burning by up to 29%. There are also some studies showing that caffeine can cause modest weight loss in humans. In some people, high amounts of caffeine can cause anxiety, insomnia, jitteriness, irritability, nausea, diarrhea and other symptoms. Caffeine is also addictive and can reduce the quality of your sleep. There really is no need to take a supplement or a pill with caffeine in it. The best sources are quality coffee and green tea, which also have antioxidants and other health benefits.
Orlistat
Orlistat is a pharmaceutical drug, sold over-the-counter under the name Alli and under prescription as Xenical. This weight loss pill works by inhibiting the breakdown of fat in the gut, making you take in fewer calories from fat. According to a big review of 11 studies, orlistat can increase weight loss by 6 pounds (2.7 kg) compared to a dummy pill.
Orlistat has been shown to reduce blood pressure slightly, and reduced the risk of developing type 2 diabetes by 37% in one study. This drug has many digestive side effects, including loose, oily stools, flatulence, frequent bowel movements that are hard to control, and others. It may also contribute to deficiency in fat-soluble vitamins, such as vitamins A, D, E and K. It is usually recommended to follow a low-fat diet while taking orlistat, in order to minimize side effects. Interestingly, a low card diet (without drugs) has been shown to be as effective as both orlistat and a low-fat diet combined.
Raspberry Ketones
Raspberry ketone is a substance found in raspberries, which is responsible for their distinct smell. A synthetic version of raspberry ketones is sold as a weight loss supplement. In isolated fat cells from rats, raspberry ketones increase breakdown of fat and increase levels of a hormone called adiponectin, believed to be related to weight loss. There is not a single study on raspberry ketones in humans, but one rat study using massive doses showed that they reduced weight gain. They only side effect from this is that it may cause your burps to smell like raspberries.
Green Coffee Beans
Green coffee beans are simply normal coffee beans that haven’t been roasted. They contain two substances believed to help with weight loss, caffeine and chlorogenic acid. Caffeine can increase fat burning, and chlorogenic acid can slow the breakdown of carbohydrates in the gut. Several human studies have shown that green coffee bean extract can help people lose weight.
A review of 3 studies found that the supplement made people lose 5.4 more pounds (2.5 kg) than placebo, a dummy pill. Green coffee bean extract may help lower blood sugar levels, and reduce blood pressure. It is also high in antioxidants. It can cause the same side effects as caffeine. The chlorogenic acid in it may also cause diarrhea, and some people may be allergic to green coffee beans.
Glucomannan
Glucomannan is a type of fiber found in the roots of the elephant yam, also called konjac. Glucomannan absorbs water and becomes gel-like. It “sits” in your gut and promotes a feeling of fullness, helping you eat fewer calories. Three human studies showed that glucomannan, combined with a healthy diet, can help people lose 8-10 pounds (3.6-4.5 kg) of weight in 5 weeks.
Glucomannan is a fiber that can feed the friendly bacteria in the intestine. It can also lower blood sugar, blood cholesterol and triglycerides, and it is very effective against constipation. However, glucomannan can cause bloating, flatulence and soft stools, and it can interfere with some oral medications if taken at the same time. It is important to take glucomannan about a half an hour before meals, with a glass of water. If you would like to try it, there are plenty of places to find this fiber online.
Meratrim
Meratrim is a relative newcomer on the diet pill market. It is a combination of two plant extracts that may change the metabolism of fat cells. It is claimed to make it harder for fat cells to multiply, decrease the amount of fat that they pick up from the bloodstream, and help them burn stored fat. So far, only one study has been done on Meratrim. A total of 100 obese people were placed on a strict 2000 calorie diet, with either Meratrim or a dummy pill. After 8 weeks, the Meratrim group had lost 11 pounds (5.2 kg) of weight and 4.7 inches (11.9 cm) off their waistlines. They also had improved quality of life and reduced blood sugar, cholesterol and triglycerides. No side effects have yet been reported from Meratrim, so don’t worry too much when taking this supplement.
Green Tea Extract
Green tea extract is a popular ingredient in many weight loss supplements. This is because numerous studies have shown the main antioxidant in it, EGCG, to aid fat burning. Green tea extract is believed to increase the activity of norepinephrine, a hormone that helps you burn fat.
Many human studies have shown that green tea extract can increase fat burning and cause fat loss, especially in the belly area. Green tea extract is generally well tolerated. It does contain some caffeine, and may cause symptoms in people who are caffeine sensitive. Additionally, all of the health benefits of drinking green tea should apply to green tea extract as well.
Conjugated Linoleic Acid (Amazing Weight Loss Supplements)
Conjugated linoleic acid, or CLA, has been a popular fat loss supplement for years. It is one of the “healthier” trans fats, and is found naturally in some fatty animal foods like cheese and butter. CLA may reduce appetite, boost metabolism and stimulate the breakdown of body fat.
In a major review of 18 different studies, CLA caused weight loss of about 0.2 pounds (0.1 kg) per week, for up to 6 months. According to another review study from 2012, CLA can make you lose about 3 lbs (1.3 kg) of weight, compared to a dummy pill. CLA can cause various digestive side effects, and may have harmful effects over the long term, potentially contributing to fatty liver, insulin resistance and increased inflammation.
Forskolin
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Forskolin is an extract from a plant in the mint family, claimed to be effective for losing weight. It is believed to raise levels of a compound inside cells called cAMP, which may stimulate fat burning. One study in 30 overweight and obese men showed that forskolin reduced body fat and increased muscle mass, while having no effect on body weight. Another study in 23 overweight women found no effects. There is very limited data on the safety of this supplement, or the risk of side effects.
Bitter Orange (Synephrine)
A type of orange called bitter orange contains the compound synephrine. Synephrine is related to ephedrine, which used to be a popular ingredient in various weight loss pill formulations. However, ephedrine has since been banned as a weight loss ingredient by the FDA because of serious side effects.
Synephrine shares similar mechanisms with ephedrine, but is less potent. It can reduce appetite and significantly increase fat burning. Very few studies have been done on synephrine, but ephedrine has been shown to cause significant short-term weight loss in many studies. Like ephedrine, synephrine may have serious side effects related to the heart. It may also be addictive.
Prescription Medications
Additionally, there are many prescription weight loss pills that have been shown to be effective. The most common ones are Contrave, Phentermine, and Qsymia. According to a recent 2014 review study, even prescription weight loss pills don’t work as well as you would hope. On average, they may help you lose up to 3-9% of body weight compared to a dummy pill.
Keep in mind that this is only when combined with a healthy weight loss diet. They are ineffective on their own, and hardly a solution to obesity. Not to mention their many side effects. Other prescription drugs including Adderall, Ritalin and Vyvanse inhibit appetite, especially in recreational doses, and as such are considered weight loss supplements. Although, I wouldn’t recommend using any of these drugs without a prescription, period.
Chromium Picolinate (Amazing Weight Loss Supplements)
Chromium is a mineral that enhances insulin, a hormone that’s important for turning food into energy. Your body also needs it to store carbohydrates, fats, and proteins. There are claims that chromium supplements can lower your appetite, help you burn more calories, cut your body fat, and it can also boost your muscle mass. However, a review of 24 studies that checked the effects of 200 to 1,000 micrograms of chromium a day found that there aren’t any significant benefits. Natural Medicines says that chromium is “possibly ineffective” for weight loss.
At less than 35 micrograms a day, chromium supplements are typically safe for adults. Higher doses can cause insomnia, irritability, problems thinking and brain fog, and headaches. Also, some people have developed kidney damage when taking chromium. You shouldn’t use it if you have kidney problems.
Chitosan (Amazing Weight Loss Supplements)
This is a sugar that comes from the hard outer layers of lobsters, crabs, and shrimp. Enthusiasts say it can block fats and cholesterol from getting absorbed by your body. Does it help you lose weight? Natural Medicines, an independent group that analyzes research on supplements, says there isn’t enough reliable evidence to rate it. The National Center for Complementary and Integrative Health states that chitosan has not been shown to be effective for weight loss. Chitosan usually causes no side effects, but some people get an upset stomach or constipation. If you are allergic to shellfish, you should not take chitosan, because it is made from shellfish.
Guar Gum
This comes from the seed of the guar plant. Like other dietary fibers, it may prevent fats from being absorbed into your body and helps you feel full. Guar gum has been studied much more than other fibers for weight loss, and most researchers say it’s not effective. Natural Medicines agrees and rates guar gum as “possibly ineffective.” Side effects may include upset stomach, gas and diarrhea. This is the stuff they typically put in certain brands of ice cream to make it more thick and creamy, along with xanthan gum.
Hoodia (Amazing Weight Loss Supplements)
This is a plant that grows in the Kalahari Desert in Africa. According to the National Center for Complementary and Alternative Medicine, the stem of the root was traditionally used by Bushmen to cut their hunger and thirst during long hunts. It’s now marketed as an appetite suppressant. Hoodia contains P57, an ingredient that’s said to curb appetite by helping you feel full, but there’s no credible evidence that it’s safe or effective. Natural Medicines says it lacks evidence to rate whether hoodia works.
7-Keto-DHEA (Amazing Weight Loss Supplements)
This is found naturally in your body. It may help you lose pounds by boosting your metabolism so you burn more calories throughout the day. In a couple of small studies, people who took 7-keto-DHEA — along with moderate exercise and a reduced-calorie diet — lost significantly more weight than those who were given a placebo (a dummy pill). However, Natural Medicines says there still isn’t enough reliable evidence to rate how well it works.
Ephedra (Amazing Weight Loss Supplements)
This is an herb that’s also known as ma huang. This is a different plant from a related species that grows in North America. Ephedra contains the stimulant ephedrine. It is very closely related to these man-made compounds found in some drugs: pseudoephedrine and phenylpropanolamine.
The FDA banned supplements with ephedra after the herb was linked to serious side effects, including: heart attack, arrhythmia, stroke, psychosis, seizures and death.The FDA’s ban doesn’t apply to traditional Chinese herbal remedies or to products such as herbal teas.According to the FDA, there is little evidence that the herb helps except for short-term weight loss. The agency says the health risks outweigh any benefits. Natural Medicines says ephedra is “likely unsafe.”
You’ll also want to look into B vitamins, vitamin D, iron and magesium for weight loss as well!
