Advertising
Advertising

7 Best Weight Loss Supplements That Are Healthy and Effective

7 Best Weight Loss Supplements That Are Healthy and Effective

The proceeding article has been written from my own personal experience with weight loss, along with research I’ve personally conducted, and from conversations I’ve held with individuals in the health and wellness space. The below suggestions for supplements are being given under the pretence that you will in fact investigate these substances further to conclude if they make sense for you personally or not.

I’m a huge proponent of research and information, and also suggest you consider a DNA analysis test such as ones available through companies like Ansestory and 23andme. You can download your raw DNA data, and then upload it to FoundMyFitness Genetics – Genome Analysis Tool by Dr. Rhonda Patrick, or Promethease.

The purpose of uploading your raw DNA data is in order to gather information pertaining to supplementation, dietary habits, and albeit lifestyle decisions that will be optimal/in accordance with your genealogy. You can then apply this information in your day to day life in order to become the best version of you!

Before we dive into the list of supplements, ask the following question first:

Do You Need Supplements?

The short answer is not really, however as mentioned above, you may want to consider certain supplements by the mere fact that they are suggestible for your gene type.

An example of this for me personally is a genetic predisposition to Vitamin D deficiency, which came up in my comprehensive DNA report. With this information in mind, I make an active effort to supplement Vitamin D, and get my butt into some sunlight as often as possible!

So in certain cases supplements may not be totally required, but highly advisable.

When I began losing weight several years back, many thoughts ran through my mind, from bogus weight loss supplements, to even considering the quick and easy liposuction of 40-50lbs.

However when I took a moment to listen to my own instinct and intuition, the truth about these ideologies is that they do not solve the root of the problem – lifestyle choices.

My general opinion on supplementation for weight loss is that one need not focus on substances or external things in order to achieve weight loss.

Advertising

When I was losing weight, after having gained it through silly lifestyle choices (to keep things short), my focus was not on supplements but on the consistent effort towards maximal weight loss and fat loss.

In order to maximize weight/fat loss — I’ve discussed many times over the importance of incorporating Intermittent Fasting (Time-Restricted Eating), in conjunction with high activity levels throughout the week.

Simply put, you need to consider how you structure your eating, as well as the amount of exercise, effort, and overall exertion – leading to daily caloric expenditure.

Get yourself in a healthy caloric deficit, not by starving yourself, but by exercising, eating healthy and within a Time-Restricted “eating window”.

7 Supplements To Consider for Weight Loss

1. Caffeine or Green Tea/Extract (Matcha)

This is one of the quickest and most easily accessible supplements for weight loss.

Caffeine can boost the metabolic rate and increase fat burning. However, people become tolerant to the effects, and as such its impact will slowly diminish.

Matcha is derived from the same plant as Green Tea – Camellia sinensis. Matcha tea is low in calories, and high in antioxidants such as Epigallocatechin Gallate (EGCG). Scientists at the University of Colorado found that the EGCG content in matcha is 137 times more than Chinese green tea. These antioxidants can help flush out toxins, boost immunity, and reduce the body’s inflammation, which helps prevent weight gain and accelerates weight loss.

Matcha can boost metabolism and aid in fat burning while also balancing blood glucose levels.

2. Alpha Lipoic Acid (ALA)

Your body naturally produces alpha-lipoic acid, but it’s also found in a variety of foods and as a dietary supplement typically in pill form.

ALA is an organic compound found in all human cells, made inside the mitochondria – where it helps enzymes turn nutrients into energy. Some research suggests that it may play a roll in weight loss, diabetes and more. There have also been antioxidant properties associated with ALA such as the ability to lower blood sugar levels, reduce inflammation, reduce skin ageing, and improve nerve function.

Advertising

You can obtain ALA without supplementation from animal products such as red meat and organ meats, along with plant foods like broccoli, tomatoes, spinach and Brussels sprouts.

Animal studies have indicated that ALA can reduce the activity of the enzyme AMP-activated protein kinase (AMPK), located in your brain’s hypothalamus. Meanwhile, human studies conducted showed that alpha-lipoic acid has only a slight impact on weight loss. An analysis of 12 studies discovered that people who took an alpha-lipoic acid supplement lost an average of 1.52 pounds (0.69 kg) more than those taking a placebo over an average of 14 weeks.

Personally I use ALA on and off when I’m looking to cut weight.

3. Glutamine

Generally speaking, Glutamine is beneficial because it improves the maintenance of muscle mass, which in turn helps burn more fat.

By introducing Glutamine to your diet it will also yield anti-inflammatory benefits and help reduce cravings for high-glycemic carbohydrates.

Foods that are high in glutamine include meat, seafood, milk, nuts, eggs, cabbage and beans.[1]

4. Krill Oil

High in omega-3 fatty acids, which yields various health benefits, including improved heart and brain health, a reduced risk of depression and even healthier skin.

Researchers have suggested that fish oil omega-3s may help people lose weight more easily.

Studies have concluded that while both fish-sourced and krill-sourced omega-3 fats are effective in reducing fat levels, krill is more effective. The mechanisms of how this is so had not been made clear in the study, but suggested long-chain polyunsaturated fatty acids (LCPUFAs) can reduce activity in the endocannabinoid system. The endocannabinoid system consists of a group of neuromodulatory lipids and receptors that influence appetite, pain sensation, mood and memory.

Researchers found that, when parameters associated with obesity were considered, krill oil reduced heart fat levels in rats by 42 percent, compared to 2 percent for fish oils.

Advertising

I personally shifted from Alaskan Wild Salmon fish oils to Krill Oil due to the fact that it’s more potent and overall more effective, though the cost of the supplement is slightly more.

5. Apple Cider Vinegar

Many would note that apple cider vinegar is a low calorie drink; however, my focus on noting this supplement is relating to suppressing fat accumulation which was found in animal studies.

A team of researchers also investigated the effects on obese Japanese in a double-blind trial. Daily intake of apple cider vinegar may be practical in the prevention of metabolic syndrome by reducing obesity.

Additionally, some studies suggest that apple cider vinegar helps stabilise blood sugar levels, and primarily after consuming a high carbohydrate meal.

There’s many other benefits of apple cider vinegar to note, however they don’t directly correlate with weight loss, so for now I’ll leave them unmentioned, but encourage you look further into this powerful supplement.

6. L-Carnitine

This supplement is a bit speculative, and I haven’t had too much personal experience with it, thus it’s towards the bottom of the list.

L-Carnitine plays a crucial role in the production of energy by transporting fatty acids into your cells’ mitochondria – which acts as engines within your cells, burning fats to create usable energy. This helps move more fatty acids into your cells to be burned for energy, so it’s suggested this would increase the ability to burn fat and thus lose weight. However, results of both human and animal studies are mixed in this case.

This is one of those supplements that may work for one person, but not another, and it’s highly discussed and debated in the bodybuilding and fat loss community.

I suggest you look further into L-Carnitine, and perhaps experiment on a trial to see if you notice any improvements in weight loss and fat reduction.

7. Conjugated Linoleic Acid (CLA) [Bonus]

CLA is a naturally occurring fatty acid found in meat and dairy products. This supplement is gaining popularity and has become widely regarded as a contender for the weight-loss miracle pill.

Advertising

Though I personally do not think such a magic pill exists, it’s certainly fun to throw around the term ‘miracle’ and generates a lot of buzz in doing so.

During a trial, one group of overweight women lost 9% body fat in one year’s time without any adjustments in lifestyle or eating habits.

Now, don’t take this as a suggestion to not improve lifestyle, as I introduced this article with the pretence that it’s the most important aspect of losing weight.

In a few small animal studies, CLA has been shown to prevent heart disease and several types of cancer, while appearing to enhance the immune system. Human studies are not as conclusive as they used body fat scales (such as DEXA – Dual-Energy X-Ray Absorptiometry) to measure improvements, which are inherently not that accurate.

This is another one of those supplements I suggest researching further, and trialling in conjunction with lifestyle adjustments to see if it works for you.

The Bottom Line

Once again I can’t stress enough that merely supplementing for weight loss will not yield exponential results – you must exercise, move your body, and I highly advise introducing Intermittent Fasting/Time-Restricted Eating if you haven’t already done so.

Please research more into these supplements to determine if they make sense for you. And I don’t suggest using all at once as you won’t be able to accurately gauge which are most effective – cycle through them by taking one, two, upwards of 3 supplements at any given time. If you want to experiment, then switch after a couple months of use.

I wish you the best of luck with your weight loss journey and if would like to learn more about the above supplements, take a look at my video here:

Featured photo credit: bruce mars via unsplash.com

Reference

More by this author

Adam Evans

BioHacker, competitive athlete, researcher in many fields including health and fitness, science, philosophy, metaphysics, religion.

Why Weight Lifting for Weight Loss Leads to Super Fast Results 12 Stretching Exercises to Increase Your Flexibility 4 Simple Hacks to Lose Fat Fast (And Sustainably) 10 Natural Brain Boosters for Enhancing Memory, Energy and Focus 14 Simple Hacks to Increase Energy No Matter Your Age

Trending in Physical Strength

1 How to Quit Drinking for a Healthier Body and Mind 2 How to Burn Calories Effectively (the Healthy Way) 3 Why Am I Not Losing Weight? 7 Reasons Revealed 4 12 Best At Home Workouts (No Equipment Needed) 5 Why Can’t I Lose Weight? 8 Reasons Why You Aren’t Getting Fit

Read Next

Advertising
Advertising
Advertising

Last Updated on September 18, 2020

7 Simple Rules to Live by to Get in Shape in Two Weeks

7 Simple Rules to Live by to Get in Shape in Two Weeks

Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

1. Exercise Daily

It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

Advertising

If you’re a morning person, check out these morning exercises that will start your day off right.

2. Duration Doesn’t Substitute for Intensity

Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

3. Acknowledge Your Limits

Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

Advertising

Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

4. Eat Healthy, Not Just Food That Looks Healthy

Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

The basic nutritional advice includes:

  • Eat unprocessed foods
  • Eat more veggies
  • Use meat as a side dish, not a main course
  • Eat whole grains, not refined grains[3]

Advertising

Eat whole grains when you want to learn how to get in shape.

    5. Watch Out for Travel

    Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

    This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

    If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

    6. Start Slow

    Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

    If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

    Advertising

    7. Be Careful When Choosing a Workout Partner

    Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

    My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

    If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

    I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

    Final Thoughts

    Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

    Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

    More Tips on Getting in Shape

    Featured photo credit: Alexander Redl via unsplash.com

    Reference

    Read Next