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Weight Loss

5 Supplements To Assist Your Weight Loss Journey

March 27, 2024

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I’m an M.D.-turned-entrepreneur and I’m dedicated to helping you build your dream career + lifestyle. Welcome to my blog, where I write (and podcast) about wellness, business + success!
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Despite some marketing claims, there is NO magic pill for weight loss.

But…

Some supplements have scientific evidence suggesting they could support your weight loss journey.

It’s important to note that the research studies on these supplements show they can have weight loss benefits when used IN CONJUNCTION with a healthy diet and regular exercise.

As their name suggests, supplements serve to SUPPLEMENT your existing efforts to lose weight, not replace them.

So, if you feel you’re doing everything right but the pounds are still not dropping off, try one of the following weight loss supplements…


1. Green Tea Extract

You may have heard that drinking green tea can help you lose weight.

While it’s not enough to trigger weight loss alone, it is undoubtedly an excellent supplement to take alongside a healthy diet and fitness regime.

Green tea extract is enriched with antioxidants called catechins that have been scientifically found to contribute to metabolism and fat burning. 

For example, one study published in the “American Journal of Clinical Nutrition” concluded that the catechins in green tea extract can:

  • Contribute to reduction in body weight
  • Help maintain body weight after weight loss.

Aside from catechins, green tea has another fat-burning ingredient – caffeine…

2. Caffeine

There may be some controversy around caffeine, such as its addictive nature. However, research studies show that caffeine (in moderation) may benefit people looking to lose weight.

How?

Firstly, caffeine is a natural stimulant known to increase metabolic rate and enhance fat burning.

Various research, such as this study published in the “American Journal of Clinical Nutrition” shows that caffeine can boost metabolic rate, increase energy expenditure, and promote fat oxidation.

Caffeine is also known for improving physical performance and boosting your workouts by mobilizing fatty acids from the fat tissues, making them available for energy. 

While plenty of research supports this claim, many people I know can attest to this, too.

Several friends of mine claim their morning coffee gives them the kick they need to do their workout. They also say that when they try working out without drinking coffee beforehand, they notice a negative impact on their physical performance.

Of course, though, as caffeine can be addictive, moderation is key. 

So, while drinking a cup of joe in the morning may help you in your weight loss journey, this is not a free ticket to drink 10 cups of coffee a day!


3. Protein Supplements

Many people falsely assume that protein supplements will make you gain weight.

However, protein is ESSENTIAL for your weight loss journey.

Do your meals never make you feel full, or do you find you’re hungry again just 1 hour after dinner?

If so, you probably need to consume more protein. 

Protein promotes feelings of fullness, keeps cravings at bay, and boosts metabolism.

And while protein promotes and preserves lean muscle mass, it does NOT increase fat composition or prevent fat loss.

And when you say you want to lose weight, you mean you want to lose fat, right? 

So protein supplements, like whey protein powder, can support your weight loss journey by keeping you full and reducing cravings while preserving muscle.

Here’s another supplement that can promote feelings of fullness…


4. Fiber Supplements

Like protein, fiber is a friend, not a foe, in the weight loss journey. 

Eating a high-fiber diet can help to reduce your overall food intake by keeping you fuller for longer.

This is why high-fiber diets, such as plant-based diets, are associated with lower body weight.

While you should seek to consume plenty of fiber from fresh fruits, vegetables, and legumes, there are some supplements you can take, too.

Psyllium husk and glucomannan are popular fiber supplements that absorb water and form a gel-like substance in the digestive tract. This slows down the absorption of nutrients and promotes a sense of prolonged fullness. 

5. Omega-3 Fatty Acids

While no supplement is a ‘magic pill,’ omega-3 fatty acids come close due to their impressive array of health benefits.

Omega-3 supplements are excellent for brain health, mood regulation, and cardiovascular health. But did you know they may also help you lose weight by increasing your metabolism?

Along with fatty fish like salmon and mackerel, fish oil supplements have been shown to improve body composition and reduce fat mass.

So, if you’re not a massive fan of fish, taking daily omega-3 supplements could give you a surprising boost in your weight loss journey.

To learn more about how supplements may promote weight loss, watch the full YouTube video.

Here’s where you can listen in (or watch): 

Now that I’ve shared my thoughts, I’d love to hear from you. Have you tried any supplements to help you with your weight loss efforts? 

Drop me a comment below to let me know what worked or didn’t work for you, or find me on Instagram and send me a DM!



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