Most people are looking for effective, safe, and natural ways to reduce their excess weight. It's tempting to seek assistance anywhere you can when trying to lose weight. If supplements or herbal therapies come to mind, remember that research has given many of them mixed evaluations. The list below offers a detailed analysis of 13 natural weight-loss aids.
1. Green Tea Extract
Bioactive compounds included in green tea may help break down fat cells and increase metabolism. However, rather than the beverage itself, green tea extracts or supplements have been the subject of weight loss study. Up to 80% of the catechins in green tea are epigallocatechin gallate (EGCG), making it the most significant catechin.
Boosts metabolism: Drinking green tea raises your resting metabolic rate. When paired with a healthy lifestyle, this is known as resting energy expenditure, and it can result in long-term weight loss.
Fat burning: The body's capacity to break down stored fat, especially in the abdominal region, is improved by green tea extract.
Improves exercise performance: EGCG and caffeine act together to increase endurance during exercise, which helps you burn more calories.
- Dosage: 250-500 mg per day of green tea extract (standardized to 50% EGCG).
2. Garcinia Cambogia
One well-liked product for weight loss is garcinia cambogia. It comes from the same-named fruit, also known as Malabar tamarind or Garcinia gummi-gutta. High concentrations of hydroxycitric acid (HCA), the fruit's active component thought to be primarily responsible for its weight reduction advantages, are found in the fruit's peel.
Prevents fat production: HCA inhibits the enzyme that turns extra carbs into fat.
Reduces appetite: Garcinia Cambogia may help lessen emotional eating and decrease general appetite by raising serotonin levels, which will result in a reduction in the number of calories ingested.
Boosts fat metabolism: When combined with a nutritious diet, it can help the body burn fat more effectively.
- Dosage: 500-1000 mg, 30-60 minutes before meals.
3. Conjugated Linoleic Acid (CLA)
CLA is a naturally occurring fatty acid found in meat and dairy products that has been demonstrated to help reduce body fat. Because it encourages the body to burn down fat and prevents it from accumulating, CLA is a popular choice for people attempting to reduce body fat and increase lean muscle mass.
Reduces fat storage: The body stores fat because the enzyme lipoprotein lipase is inhibited by CLA.
Increases fat burning: CLA stimulates the body to burn fat that has been stored as fuel, particularly when exercising.
Maintains muscle mass: Cutting fat is vital to preserving a healthy metabolism, and CLA may be able to aid with this.
- Dosage: 3.2-6.4 grams per day.
4. Caffeine
Caffeine is a common stimulant found in coffee, tea, and other weight-loss medications. It stimulates the central nervous system, which raises energy, alertness, and metabolism. Studies show that coffee can boost fat burning by up to 29% while exercising.
Numerous studies have indicated that lower body fat mass and a lower body mass index (BMI) may be linked to greater blood levels of caffeine. Caffeine's benefits could be much more extensive, as research has indicated that losing weight increases insulin sensitivity and reduces the chance of developing diabetes.
Boosts metabolism: The mechanism by which your body produces heat and burns calories is called thermogenesis, and caffeine enhances it.
Boosts fat oxidation: It causes fat cells to break down more quickly so that energy may be obtained from them.
Enhances physical performance: Exercising with caffeine can help you burn more calories and work out more vigorously.
- Dosage: 100-400 mg per day, depending on tolerance.
5. Glucomannan
The roots of the konjac plant are used to extract glucomannan, a naturally occurring, water-soluble dietary fiber. After absorbing water, it swells in your stomach to give you a feeling of fullness, which encourages you to eat less and burn calories. Studies have shown that glucomannan can aid with modest weight loss when taken before meals.
Supports fullness: Glucomannan makes your stomach swell, which makes you feel full on less calories.
Reduces calorie intake: It makes you feel fuller, which lowers the total amount of calories you eat in a given day.
Supports gut health: Being a fiber, it also helps with digestion and may enhance gut flora, both of which may have further advantages for weight control.
- Dosage: 1 gram, taken 30 minutes before meals, with plenty of water.
6. Apple Cider Vinegar
For thousands of years, people have been aware of the health benefits of apple cider vinegar (ACV), including its ability to aid in weight loss. ACV's acetic acid is believed to improve metabolism, reduce fat storage, and suppress appetite. Some studies suggest that consuming ACV before meals may help control cravings and reduce blood sugar spikes.
Lower blood sugar: ACV can help stabilize blood sugar levels and increase insulin sensitivity, which can assist avoid overindulging.
Reduces appetite: By delaying the passage of food from your stomach, ACV may lessen cravings and hunger.
Burns fat: Research has shown that the acetic acid in ACV increases the expression of genes involved in fat burning.
- Dosage: 1-2 tablespoons diluted in water, taken before meals.
7. Forekiin
Forskolin is the active component of the roots of the Coleus forskohlii plant. By encouraging fat cells to release their stored fat, it is believed to help people lose weight. Forskolin may also help enhance lean body mass by promoting the development of muscle tissue.
Breaks down fat: Forskolin raises cAMP levels, a chemical that encourages fat to be released from fat cells.
Preserve lean muscle mass: This is crucial for long-term weight control since it aids in the preservation of muscle mass while encouraging fat reduction.
Boosts metabolism: Forskolin makes your body burn calories more quickly.
- Dosage: 250 mg of 10% forskolin extract twice daily.
8. Cayenne Pepper (Capsaicin)
Capsaicin, the primary component of cayenne pepper, is what gives the spice its strong, fiery flavor. The active component in a lot of arthritic and muscular pain medications is capsaicin. According to certain studies, capsaicin functions as a thermogenic substance, meaning it can generate heat to increase metabolism and aid in fat burning. It can also reduce appetite, which allows you to consume less calories throughout the day.
Boosts thermogenesis: Capsaicin causes the body to produce more heat, which raises the rate at which calories are burned.
Suppresses appetite: Enhancing sensations of fullness following meals, can lower appetite and calorie consumption.
Fat burning: Capsaicin increases the body's oxidation of fat, particularly when exercising.
- Dosage: 2 mg of capsaicin or 1 gram of cayenne pepper per day.
9. Green Coffee Bean Extract
In a nutshell, green coffee beans are regular coffee beans without roasting. They include higher levels of a chemical called chlorogenic acid, which may help lower blood sugar and reduce fat absorption. Studies have shown that green coffee bean extract may help reduce body fat and weight, particularly when combined with a healthy diet and regular exercise.
Reduces fat absorption: Chlorogenic acid prevents the stomach from absorbing fat and carbohydrates, which might help people lose weight.
Improves metabolism: By increasing metabolism, green coffee bean extract may enhance fat burning.
Stabilizes blood sugar: It aids in blood sugar regulation, which might lessen cravings for sweet meals.
- Dosage: 200-400 mg, 30 minutes before meals.
10. Protein Powder
Protein is essential for weight loss since it helps burn fat while maintaining muscular mass. With the help of protein powder supplements, especially whey and plant-based proteins, which can enhance fat loss, boost metabolism, and curb hunger, you can meet your daily protein goals.
Reduces appetite: Consuming protein makes one feel fuller and less hungry, which results in consuming fewer calories.
Boosts metabolism: When digesting protein, your body expends more calories than when digesting fats or carbs because protein has a larger thermic impact.
Preserve muscle mass: Protein contributes to the maintenance of lean muscle tissue, which is necessary to maintain a healthy metabolism when losing weight.
- Dosage: 20-30 grams of protein powder per serving.
11. Chromium Picolinate
According to some hypotheses, chromium may aid in weight reduction and the development of lean muscle since it is involved in lipid metabolism and insulin usage. It can reduce cravings for sugary foods and help regulate blood sugar levels. It enhances the effectiveness of insulin, perhaps reducing the body's propensity to retain fat.
Reduces sugar cravings: By stabilizing blood sugar levels, chromium helps cut down on the chance of overindulging in sweets or overeating.
Improves fat metabolism: By assisting the body to use fat reserves rather than carbs as a source of energy.
Supports insulin sensitivity: Chromium can help the body retain less fat by enhancing insulin activity.
- Dosage: 200-1000 mcg per day.
12. Berberine
The chemical berberine is found in two plants: barberry and goldenseal. Despite its well-established ability to lower blood sugar, a recent study suggests that it may also help people lose weight. Berberine stimulates the enzyme AMP-activated protein kinase (AMPK), which is necessary for fat metabolism.
Reduces fat storage: Berberine decreases fat accumulation in the liver by stimulating the breakdown of fat through AMPK activation.
Improves insulin sensitivity: Berberine can help avoid insulin surges that result in fat accumulation by lowering blood sugar levels.
Boosts metabolism: By raising the activity of fat-burning enzymes, it improves the burning of fat.
- Dosage: 500 mg, two to three times daily.
13. Probiotics
Probiotics are beneficial microbes that support gut health and may help with weight loss. Numerous probiotic strains, including Bifidobacterium breve and Lactobacillus gasseri, have been shown to decrease body fat, particularly in the stomach area. Because probiotics improve digestion and reduce inflammation, they may help with healthy weight management.
Improves Digestion: By supporting healthy gut flora, probiotics can enhance nutritional absorption and digestion.
Reduces fat storage: Some probiotic strains may lessen the gut's absorption of fat and encourage the burning of fat.
Regulates appetite: By influencing hormones that govern feelings of fullness and hunger, probiotics can help prevent overindulgence in food.
- Dosage: 1-10 billion CFUs daily, depending on the strain.
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