Can supplements help with weight loss? If you have been looking for ways to lose a few pounds, then it is a question that you may have asked yourself. But just like with the best protein powderThe world of supplements can be a minefield, with a wide variety of potions and pills claiming to help you lose unwanted weight.
Although supplements often contain ingredients considered ‘fat burners’ that can help stimulate weight loss a bit more, the jury is out on whether weight loss supplements are worth taking.
In fact, a recent study published in the journal Obesity (opens in a new tab) suggests that supplements do not offer the dramatic weight loss benefits that they often claim and that the old adage of ‘eat healthy foods in smaller portions and move more’ is still the most effective way to reach and maintain an appropriate weight for your height, age, and activity level.
Weight loss supplements can also often induce various side effects, including some that may not be as pleasant. But is it all bad news, or is there some truth behind the idea that supplements may play a role in weight loss? We asked a registered dietitian, but it’s worth noting that she should always consult her doctor before introducing a new supplement to her dietary routine.
Can supplements really help with weight loss?
registered nutritionist richard tucker (opens in a new tab) believes there is some potential for supplements to help with weight loss, citing research in the American journal of clinical nutrition (opens in a new tab) that showed how caffeine (a popular addition to weight-loss supplements) given at two-hour intervals over a 12-hour period could help speed up metabolism by up to 11% over this period.
“However, excessive consumption can force you to become less tolerant to the effects,” he adds.
Richard Tucker, BSc, PGDip, MSc, Senr
Richard Tucker is a registered nutritionist, consultant, and exercise physiologist. He has gained over 12 years of professional experience working with a wide range of clients including many world class rugby teams and individual players, boxers, MMA/UFC fighters, Formula One drivers, tennis players and endurance athletes.
Green tea extract is another weight loss ingredient. “Green tea extract is high in caffeine and polyphenol epigallocatechin gallate (EGCG), which combined with caffeine can increase thermogenesis,” he says. “Simply put, this means your body burns calories to produce heat.”
Soluble fiberAlso found in many weight loss supplements, it is also helpful when it comes to losing weight as it reduces levels of ghrelin, our hunger hormone. Doing so increases feelings of fullness, which helps regulate our appetite and prevents us from reaching for snacks or simply overeating at meal times. Soluble fiber can also be found in foods like oatmeal, apples, and beans.
Tucker adds that yohimbine, which comes from the bark of a specific tree, could be a trigger for weight loss. Although it’s commonly used as an aphrodisiac, it can “prolong the effects of adrenaline and thus further enhance the breakdown of body fat,” she says.
And if you’ve found yourself asking the question’Is protein good for weight loss?‘ you’ll be pleased to know the answer is yes. According to a study published in the journal of physiology (opens in a new tab)This satiating macronutrient has a useful role to play when it comes to helping you shed those stubborn pounds.
Tucker says that protein further increases thermogenesis and reduces appetite by reducing the hunger hormone ghrelin. “A high-protein diet will also help preserve muscle mass,” she says.
However, while specific ingredients may support weight loss, there is in fact very little research to actually support weight loss-enhancing supplements. An evidence-based review published in the Obesity Magazine (opens in a new tab) suggests that conjugated linoleic acid, pyruvate, and Irvingia gabonensis have “some potential benefit for weight loss,” but more research is needed.
Are Weight Loss Supplements Safe?
Although weight-loss supplements are safe to consume, Tuckers says there can be some side effects from consuming too many. These include diarrhea, elevated heart rate, and increased sweating rate, which leads to fluid loss and potentially dehydration.
“My approach will always be a ‘food first’ approach; addressing certain lifestyle factors, such as total energy balance (calories in versus calories out), and focusing on a diet that is manageable and, more importantly, sustainable,” he says. “However, introducing some of these ingredients as part of a sustainable diet may have positive effects on weight loss.”
But, as Tucker explains, you don’t necessarily have to get these ingredients through a supplement.
“A couple of cups of strong coffee or green tea a day is enough and provides more health benefits than just losing weight specifically.”
Dietitian-Approved Weight Loss Strategies
If you hope to lose weight without the use of weight loss supplements, there are several things you can do, as well as various lifestyle adjustments, to help the weight come off steadily.
They may all seem obvious, or they may be advice you’ve heard before, however they tend to be pretty foolproof.
Tucker says it’s important to first focus on the maximum number of calories your body needs to be in a caloric deficit. A calorie deficit is usually the fundamental requirement for weight. If you consistently eat less than you burn, you will be in a calorie deficit and should lose weight.
To get the number of calories your body needs each day, and then the calories you will need to cause weight loss, you can use a online calorie calculator (opens in a new tab). Tracking your food intake each day can be done in an app like MyFitnessPal.
Another way to help lose weight is to increase your NEAT, which stands for thermogenesis activity without exercise. This is the energy we use (and therefore the calories we burn) doing things that aren’t exercising, sleeping, or eating. It could be the energy burned cleaning the house, doing the shopping, or even making the bed.
When it comes to the proper diet for weight loss, Tucker says it’s best to focus on higher protein intake (meat, fish, white meat, eggs) to increase thermogenesis (calorie burning), increase satiety and help preserve and develop lean muscle tissue. Include foods like meat, fish, eggs, tofu, and dairy products.
He also advises 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 losing weight.
“Prioritize getting seven to nine hours of sleep a night,” says Tucker. When we lack sleep, research published by the sleep foundation (opens in a new tab) has shown that there is an increase in our hunger hormones, causing us to eat more. A good consistent sleep pattern can help regulate our appetite, plus it allows us to have enough energy to exercise and move around, which can enhance our weight loss.
This article is for informational purposes only and is not intended to offer medical advice.
