Generally diet and exercise are the top two components we think of in the weight loss equation.
But, how much do you think about supplementation in regards to weight loss?
Did you know that some of the essential nutrients that your body needs for proper function can’t be found in adequate amounts in your food supply?
So then, how can you fully fuel your body for both optimal function and aid it in shedding excess inches and pounds?
Here are 4 of the best supplements to aid you in your weight loss efforts!
Omega-3 fatty acids…just hearing that in conjunction with weight loss can cause some eyebrows to raise in question.
We’ve become almost fearful of the word fat in today’s society. But, fat isn’t all bad. In fact, there are fats that our bodies must have in order to function properly.
These needed fats are called omega-3 fatty acids.
Though they are essential for many functions, your body can’t make these fats on its own. We consume them through foods and supplementation.
Omega-3 has long been used as a supplement to aid in weight loss for the following reasons:
Your basal metabolic rate tells you the number of calories your body needs to function daily. The higher this rate is, the easier it is to lose weight.
Omega-3 can provide a big boost in this area!
In fact, one study found that with just 3 grams of omega 3 taken daily, metabolic rates in older women were increased by 14%. This would equate to an extra 187 calories burned each day.
Burning calories does not necessarily mean that you are burning fat. But, omega-3 fatty acids can actually help with both.
A study published in the International Journal of Obesity found that with at least 1.8 grams of omega-3 taken daily, individuals burned 25% more fat than those in the study who did not take omega-3.
Omega-3 has been known to suppress appetite and reduce hunger.
And, if you’ve ever tried to lose weight, then you are no stranger to the fact that controlling hunger and appetite plays a huge role in your success.
One study found that omega-3 proved very helpful in obese individuals trying to lose weight as it increased their leptin levels.
Leptin is a hormone that sends signals to parts of your brain communicating feelings of fullness and reduced appetite.
Enhances Effects of Exercise
Omega-3 has been known to increase your body’s ability to burn fat and calories during sweat sessions!
For women in particular, omega-3 supplementation has been known to increase caloric burn by 10% and fat burn by up to 27% during exercise.
Never heard of curcumin? What about turmeric?
Curcumin is a chemical that is naturally found in turmeric, a popular Indian spice. And, those native to India have long boasted of the benefits of the spice.
But it only makes up 3% of turmeric.
In other words, even if curried chicken is your go-to or favorite recipe, supplementation is still necessary to gain the intended benefits of curcumin.
So, what are those benefits in relation to weight loss?
Obesity is considered to be a low-grade inflammatory disease. This is thought to be caused through overeating.
Overeating triggers an overactive response from your immune system which in turn causes excess inflammation.
Curcumin has been shown to decrease the inflammatory markers that are classically elevated in obese individuals.
Some studies have shown curcumin to be just as powerful as some anti-inflammatory drugs…sans the typical drug side effects.
One hormone in your body that helps to regulate your metabolism is called adiponectin.
Research reviewing multiple studies of more than 1,600 individuals showed that adiponectin levels were increased with curcumin supplementation, thus aiding in metabolism regulation.
Weight Loss, Reduced BMI
Continuing with that same research we just mentioned, possibly an even bigger (if you’re trying to decrease the size of your waistline) benefit of curcumin supplementation was found in the fact that it reduced weight, inches (in the waist), and overall BMI in those 1,600 individuals!
And, for those who’ve been trying to lose weight but feel like your wheels are spinning…like you just can’t gain any traction in your weight loss efforts, curcumin may give your body the boost it needs.
In a study specific to those struggling to lose weight, those who began supplementing with curcumin and piperine (a component of black pepper that aids in curcumin absorption) noticed a significant loss in both weight and inches (signifying a loss of body fat).
A healthy liver is essential for weight loss as it helps your body metabolize fat.
Curcumin can help to detoxify your liver, removing harmful substances that accumulate over time and cause it to not function optimally.
Thermogenesis is essentially where your body burns fat to keep your temperature regulated.
Curcumin has been known to increase the rate at which your body burns fat in that process, which in turn boosts weight loss.
Collagen is a protein in the body, the most abundant one actually. Your muscles, ligaments, tendons, and even your skin are all primarily made of collagen.
But as you age, your body produces less and less of this protein.
As those levels decline, you notice it in sagging skin, a greater appearance of cellulite, achy or swollen joints, lower energy, and a decline in muscle mass.
So, in regards to weight loss, how can adding collagen to your day aid in those efforts?
Collagen can help you defeat those nagging cravings that seem to creep up to sabotage your weight loss efforts.
Collagen suppresses appetite by decreasing the hormones that are responsible for telling your brain that you are hungry.
Studies have found that collagen proteins helped to keep individuals satiated longer than other varieties of protein like whey and soy.
In a clinical trial, collagen proved 40% more filling (satiating) than other types of protein.
When you experience feelings of fullness, you are less likely to overeat both during that specific meal and for upcoming meals as well.
Increases Lean Muscle Mass
When it comes to weight loss, muscle is highly beneficial.
Muscle is more efficient at burning calories than fat. A higher amount of lean muscle mass, means a higher number of calories that your body naturally can burn.
Up to 10% of your body’s muscle mass is made of collagen.
Supplementing depleting levels of collagen, combined with strength training, has been proven to increase muscle mass, even in the elderly!
A slow metabolism makes it increasingly difficult to lose weight.
Thankfully, like the other two supplements that we’ve discussed here, collagen also aids in increasing your metabolism.
Collagen contains high levels of glycine, which aids in the formation of muscle tissue.
So, those boosts in muscle mass that we just mentioned above, they translate to a boost in metabolism to aid in your weight loss efforts!
This is my favorite collagen because it contains a complete profile of collagen types since it comes from grass-fed beef bones (whole food source) vs the isolated collagen supplements most people use.
Greens don’t just come on your plate.
Greens as a supplement refer to algaes and grasses, fruits, and vegetables that are distilled and compacted. They contain essential nutrients, vitamins, minerals, digestive enzymes, and probiotics.
For many individuals, getting healthy and needful amounts of these vitamins and nutrients is a challenge.
Greens supplements can provide a solution to that challenge, and weight loss is one of the benefits that follow.
Greens work to increase your body’s metabolism through their high fiber content.
Fiber increases the activity of your metabolism, helping you to burn more fat.
Studies also have shown that fiber can reduce your risk of diabetes and metabolic syndrome, both of which contribute to the body’s storage of fat in your abdomen.
Contains Digestive Enzymes
Digestive enzymes help your body break down food so that the proteins from that food can be properly absorbed.
This helps your body to then use these proteins to build up your lean muscle, which in turn helps your body burn more fat and increase your metabolism.
Boost Liver Health
Your liver is the main fat burning organ in your body.
It produces a substance called bile, which is essential in breaking down fat. If your liver doesn’t produce enough bile, fats aren’t properly broken down, then they can’t be used as energy and instead are stored throughout your body (like your rear, waistline, hips, arms, etc.).
When your liver isn’t healthy, simply put…you will gain weight/fat.
Greens are packed with superfoods that aid in keeping your liver healthy so that it can properly metabolize fat and keep it from accumulating throughout your body.
The modern diet, even a fairly healthy one, simply does not provide everything we need to fully power our bodies and keep them working for us optimally.
Supplements, like the ones mentioned here, help to not only fill in those gaps, but can provide a much needed boost to specific needs like weight loss.
And as one final “bonus” weight loss supplement…
Recent studies show how swallowing this herbal blend before bed dramatically shrunk fat tissue and reversed key signs of premature biological aging during sleep.
Thousands have reported losing 1-2 lbs per night without changing their diet or exercise habits.