Weight Loss Supplements: Do They Really Work?
With all the new weight loss shots we hear about today, many people wonder if there are natural ways to lose weight instead. Every day we see commercials with fit people telling us they have a special pill that helped them lose weight fast.
There's a word called "nutraceuticals" that simply means supplements made from natural food sources. Today we're going to look at some of these natural supplements and find out what real science tells us about them.
How These Supplements Work
Most weight loss supplements work in similar ways. They might help your body absorb less sugar and fat from food, help control blood sugar better, speed up how fast your body burns calories, break down fat, or make you feel less hungry.
The Truth About Supplement Research
Here's something very important you need to know: the research on these supplements is all over the place. One study might say that green coffee extract works great for weight loss, while another study says it doesn't work at all. If you decide to try weight loss supplements, understand that what works for your friend might not work for you at all.
These supplements might help people who want to lose about 15 pounds or less. Most studies show that people lose around 5 pounds when they work.
Two Supplements That Show Promise
African Mango caught researchers' attention in one study where people lost up to 22 pounds. People also saw their waist size get smaller and their cholesterol levels improve. Scientists think African Mango works like fiber, making your stomach empty more slowly so you feel full longer after eating.
Psyllium is a type of fiber that turns into a gel in your stomach. This slows down how fast your stomach empties, making you feel full and less hungry. It also slows down how fast your body absorbs sugar from food. People in studies lost up to about 8 pounds using this supplement.
The Most Important Truth
Here's what supplement companies don't want you to know: taking a pill by itself won't help you lose weight if you don't change anything else about your life. You absolutely must add physical activity to your routine. If you can spend just 30 minutes moving your body three or four times each week, you'll see great benefits. Don't forget that lifting weights helps you keep your muscle while you lose fat.
You also need to cut down on junk food. These are foods that come in packages with lots of ingredients you can't pronounce. If you can reduce the junk food you eat each day, you'll be well on your way to losing weight.
The Bottom Line
Natural weight loss supplements might help some people lose a small amount of weight, but they're not magic pills. The research is mixed, and what works for one person might not work for another. The most effective approach to weight loss is still eating less processed food and moving your body regularly. Supplements might give you a small boost, but they can't replace good habits.
Sources:
Comparative effects of nutraceuticals on body weight in adults with overweight or obesity: A systematic review and network meta-analysis of 111 randomized clinical trials. Hossein Shahinfar et al. Pharmacological Research. Volume 196, October 2023. https://bit.ly/4ohSO1y
Dietary supplements for obesity. Gabriele Bonetti. J PREV MED HYG 2022; 63(SUPPL. 3): E160-E168 https://bit.ly/4oepQ2x
This article is for educational purposes only. Always talk with your healthcare provider before starting any new supplements.
Stay Healthy, Stay Strong
Dr. Leon Katz
https://drkatzweightloss.com
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