Are you struggling with your weight loss efforts even after trying multiplying diets and following a healthy lifestyle routine? Has your weight loss plateaued and the scale is not ready to budge? Well, adding some natural dietary supplements to the mix can help you restore your system’s balance that’s holding you back, in turn boosting your weight loss efforts. The Good News about these dietary supplements is that they are natural, safe, and extremely effective.
However, it’s essential to approach any supplement regimen with caution. So, do consult a board-certified physician, like Dr. Lala, before starting any supplement.
Let’s learn about the nine best natural dietary supplements that can aid weight loss, along with the ones that won’t cost you a penny!
1. Apple Cider Vinegar
An ancient folk remedy, Apple cider vinegar has gained a lot of popularity over the past few years for its potential to aid weight loss. The acetic acid in it may help reduce cravings, boost metabolism, and improve digestion. Incorporating a small amount (1-2 tablespoons per day) into your diet or diluting it in water before meals may help you lose body fat.
Caffeine, found in coffee and tea, is a natural stimulant that can enhance metabolism and promote fat burning. It also provides an energy boost, making it a popular choice as a pre-workout supplement. However, moderation is key to avoid the negative side effects of caffeine.
Therefore, to reap the fat-burning benefits of caffeine, without its side effects such as insomnia, consume no more than 400 mg of caffeine per day. This amounts to about 4–5 cups of coffee per day, depending on its strength.
3. Protein Powder
Protein is crucial for muscle building and weight management. Protein powder supplements, derived from sources like whey or plant-based proteins, can be an effective way to increase protein intake. They help control appetite, support muscle growth, and aid in weight maintenance.
Make whey protein shake your quick meal or snack option and strengthen your weight loss efforts.
4. Soluble Fiber
Soluble fiber is a secret weapon against overeating and aids in weight loss. It absorbs water in the digestive tract, swells up, and creates a feeling of fullness. This can lead to reduced calorie intake and support weight loss. It also contributes to overall digestive health and improved metabolic function.
Soluble fiber is found abundantly in foods like oats, flaxseeds, beans, and fruits. For individuals striving to shed excess weight, incorporating soluble fiber-rich foods or supplements into their daily routine can be a game-changer. Fiber supplements are also available for those looking to boost their intake.
Curcumin, the active compound in turmeric responsible for its vibrant golden hue, has garnered attention not only for its culinary uses but also for its potential health benefits, including weight management.
Studies suggest that curcumin may play a role in weight loss and fat reduction by enhancing the body’s fat-burning process. It is also believed to inhibit the growth of fat cells and reduce the formation of new fat tissue, thereby contributing to a decrease in overall body fat. The anti-inflammatory properties of curcumin also play a role, as chronic inflammation is linked to obesity and related metabolic disorders.
So, turn to this kitchen staple to boost your weight loss efforts.
Probiotics, beneficial bacteria found in fermented foods or supplements, play a key role in gut health. They may influence weight by promoting a healthy gut microbiome, which is linked to metabolic processes. Yogurt, kefir, and other fermented foods are natural sources of probiotics. Include them in your diet along with other foods that aid weight loss to support your gut health and weight management journey.
7. Green Tea Extracts
Green tea extracts contain catechins, particularly EGCG, which are believed to enhance metabolism and aid in fat burning. Green tea is a popular beverage, and extracts or supplements offer a concentrated form of its beneficial compounds.
The potential benefits of green tea extracts for weight management lie in their ability to enhance metabolism. EGCG, in particular, may influence the body’s calorie-burning process, promoting fat oxidation and, subsequently, aiding in weight loss. Additionally, green tea extracts may contribute to appetite regulation, further supporting individuals in their weight wellness journey.
Incorporating green tea extracts into your routine can be a convenient way to harness the potential benefits. Whether in the form of supplements or concentrated liquid extracts, these elixirs offer a concentrated dose of green tea’s healthful compounds.
Spirulina, a blue-green algae, is rich in nutrients and may support weight loss. Packed with nutrients, Spirulina contains protein, vitamins, and minerals, contributing to a sense of fullness and providing essential nutrients. Some studies suggest that Spirulina supplementation may enhance the body’s metabolism and promote calorie-burning and weight-loss efforts.
Spirulina is available in various forms, including powder, capsules, and flakes. Adding Spirulina to smoothies, salads, or even as a supplement can be a flavorful and nutrient-packed choice for those seeking natural support on their weight wellness journey.
9. Omega-3 Fatty Acids
Omega-3 fatty acids, found in fatty fish like salmon and in fish oil supplements, offer various health benefits, including potential support for weight loss. They may influence fat metabolism, reduce inflammation, and improve overall metabolic health.
To incorporate omega-3 fatty acids into your diet, consider including fatty fish such as salmon, mackerel, and sardines. For plant-based options, flaxseeds, chia seeds, and walnuts are excellent choices. Omega-3 supplements, including fish oil capsules or algae-based supplements, are also available for those seeking a convenient option.
The Bottom Line
While there are numerous dietary supplements – both natural and synthetic – that can aid weight loss, there is no “magic pill” that can help you shed pounds without putting in the effort of maintaining a healthy lifestyle. It’s essential to approach weight loss as a holistic journey that involves incorporating a balanced meal plan, performing regular physical activity, and making necessary lifestyle adjustments.
So, schedule an appointment with a weight loss physician or healthcare professional for tailored advice based on your health profile. Your physician can review your goals, assess underlying medical conditions, and create a weight loss plan that suits your specific needs.