11 Best Supplements and Vitamins for Weight Loss

October 17, 2016

When it comes to weightloss and getting fit, two main players come into the game:

  1. Diet
  2. Exercise

However, a third and most oftenly dismissed component to weightloss is SUPPLEMENTATION.

Can you lose weight without supplements? Sure, you absolutely can. However, it might take you a whole lot longer to release those extra few pounds that keep hanging on. One of the reasons why I love supplements is because they are a lifesaver when you’ve hit a weightloss plateau.

Supplementation also covers all of your bases. You take a multi vitamin to stay well and to supplement your diet right? Well, why not supplement your weightloss regimine too!

Here are the 11 Best Supplements and Vitamins for Weight Loss. Feel free to use code SIA for 40% off each and every one of these! My treat!

Protein Powder

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Protein plays a couple of major roles in weight loss. First, your body burns more calories metabolizing proteins than it does processing carbs or fat. Second, protein helps you build and maintain muscle tissue. Since muscle tissue burns more calories than body fat (even when you’re just sitting around), building and maintaining muscle is key for weight loss.

Whey is perhaps the most effective dietary strategy to aid weight loss because it is the most thermogenic food source you can eat. This means it burns the most calories after you eat it.  Add whey protein to your meals and snacks, and your metabolism will stay high all day

Glutamine

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Glutamine is an amino acid that is essential for your body to build protein, which in turn helps it maintain muscle mass. Since muscle plays an important role in burning calories (see above), a lack of glutamine can keep you from losing weight.

In a study published in 2014, women who took glutamine supplements for four weeks–without changing their diets or exercise routines–lost more weight than women who took only a protein supplement for four weeks. The scientists concluded that glutamine was “safe and effective” for weight loss.

Fish Oil

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Fish oil is made up of omega-3 fatty acids. Omega-3s are well-known for their health benefits, including lowering cholesterol and improving overall heart health.

The words “fatty acid” don’t exactly scream “weight loss”, but omega-3s may help you lose weight by stimulating enzymes that initiate the fat-burning process in cells.

Probiotics

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Probiotic supplementation supports healthy digestion and natural immune function by replacing vital intestinal tract organisms lost to antibiotic use, disease, poor diets, stress, viral or fungal infections, or various other digestive problems.

According to a study published in the British Journal of Nutrition, researchers from Laval University in Quebec instructed 125 overweight men and women to follow a 12-week weight-loss diet, followed by a 12-week maintenance period. Half of the participants also swallowed probiotic pills every day, and the other half got placebo pills.

After the 12-week weight-loss period, the women who took the probiotic pills had lost 9.7 pounds, on average, while the women who took the placebos only lost 5.7 pounds.

CLA

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CLA or Conjugated Linoleic Acid is a naturally occurring free fatty acid found mainly in meat and dairy products, in small amounts. Some of the most popular benefits of using CLA are increased metabolism, muscle growth, enhanced immune system, and lowered insulin resistance.

Carnitine

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Carnitine is an amino acid that is found in the bodies of plants and animals. In humans, it helps in regulating how the body metabolizes fats and carbs.

Without enough carnitine, your body may store fat instead of burning it. Carnitine is found in many supplements taken by weight lifters.

Vitamin B 12

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Vitamin B12 itself won’t cause your body to burn more fat or calories, but having more of it will help you to convert food into energy instead of fat. If you lack energy to do even light exercise, B12 could help get you moving by providing natural energy.

Matcha Green Tea

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Matcha green tea isn’t your typical green tea-it is a high grade and highly concentrated which promotes tons of health benefits far and beyond your regular green tea. The antioxidant levels are off the charts-so much that a 2003 University of Colorado study confirmed that drinking 1 cup of matcha green tea has 137 times the amount of antioxidant EGCG compared to a conventional cup of green tea. Because of this, it is a powerful anti-carcinogen.

As far as weightloss goes, a 1999 study featured in the American Journal of Clinical Nutrition demonstrated that green tea extract rich in catechins has thermogenic properties and promotes fat oxidation beyond that explained by the tea’s caffeine content. It was found that consuming green tea increased thermogenesis (the body’s rate of burning calories) from 8-10% to 35-43% of daily energy expenditure. Another study demonstrated that exercising immediately after drinking matcha green tea resulted in 25% more fat burning during exercise.

Chromium Picolinate

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Chromium is a trace mineral that our bodies need in small amounts but is significantly reduced in the American diet due to the over processing of our foods. Chromium plays a role in the metabolism of fats and carbohydrates and has been studied for its effect on supporting healthy blood sugar levels, curbing crabings, and fighting body fat.

Grape Seed Extract

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Grape seed extract could be a useful weight management supplement, suggests a small study, the first to test the effects of the extract on calorie intake in people. It works by delaying the absorption of food; therefore, it leaves you feeling less hungry than you would normally.

Alpha Lipoic Acid

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ALA is a naturally occuring sulfur-containing antioxidant that has an insulin like effect on the body when consumed. ALA has been shown to increase glucose uptake by acting like insulin and this helps to signal the body to store less fat. It also lowers blood glucose levels which helps drive the fat burning!

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PLEASE NOTE: Following and/or participating in my blog, daily workouts, meal plans, and any tips or advice is solely your decision. I recommend checking with your physician prior to following any of the workouts or meal plans that I share. I am very open in sharing that I am not a health care professional, personal trainer, nutritionist, or counselor. I provide the workouts, meals, and tips that have worked for me based on my personal experiences.

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