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If you have been trying to lose weight and burn fat by following all of the conventional, healthy methods — like eating protein-rich foods, quitting processed foods cold turkey, and exercising — but are still coming up short, it may be time to try something new.
Supplements are amazing at lending a helping hand when ordinary diet and fitness routines aren’t enough to get you over that fat-burning hurdle. And anti-inflammatory supplements that promote better gut health are especially important for your overall health.
There are a number of ways to burn fat — but all of them take time, patience, and commitment. According to Healthline, some of your first methods of attack should include strength training (because cardio alone won’t burn fat as effectively), getting a quality seven to nine hours of sleep each night, and incorporating healthy fats from sources like olive oil, coconut oil, and avocados into your diet.
Weight-loss dietary supplements mainly work by reducing the absorption of fat from foods, curbing your appetite, and/or speeding your metabolism. Unfortunately, many brands make wild claims they can’t keep and there are far too many weight-loss supplements that are filled with caffeine.
It’s important to note that there is very little (or no) scientific evidence that backs claims made by some of the more popular, trendy supplements you’ll find on the market. But these four supplements can help — and are safe to take (with that said, it’s always recommended that you check with your doctor before starting a supplement regimen).
1. Probiotics
The job of a probiotic is to balance the bacteria in our guts and introduce “good” bacteria that can help destroy “bad” bacteria that leads to inflammation and has been linked to obesity, cardiovascular disease, and diabetes.
There are several different strains of good bacteria, and all work in different ways to fight inflammation. The best probiotic supplements, according to Dr. Josh Axe, DNM, CNS, DC, founder of Ancient Nutrition and DrAxe.com, is one that incorporates a strain called L. gasseri — so it’s actually important to read labels.
“L. gasseri, in particular, has been associated with reductions in body weight and belly fat, with one study showing that participants taking L. gasseri lost 8.5 percent of their belly fat after just 12 weeks,” Axe told Reader’s Digest.
2. Green Tea Extract
There are few beverages as healthy as green tea, so it isn’t shocking that green tea extract would have numerous health benefits, including an antioxidant called EGCG that studies have found can help burn fat. Be aware though that some brands of green tea extract contain caffeine — this supplement is best to take in the morning.
3. Fish Oil
The omega-3 fatty acids found in foods like salmon and sardines are incredibly healthy for your body and brain. And studies have found that a fish oil supplement, which contains omega-3 fatty acids, can contribute to fat loss.
According to one study’s findings: “6 wk of supplementation with FO significantly increased lean mass and decreased fat mass. These changes were significantly correlated with a reduction in salivary cortisol following FO treatment.”
4. Vitamin B-12
Vitamin B-12 is found in meats, eggs, and dairy foods — and if you are vegan or not getting enough of these foods, you could be missing out on a critical vitamin that keeps your energy levels high and your weight in check.
According to the Biostation: “B12 deficiency can lead to long-term weight control problems. When the body’s natural balance is disrupted, it typically responds by slowing down your metabolism, conserving fat stores, and burning fewer calories throughout the day.”
Stay safe by taking a B-12 supplement each morning — you may even want to experiment with monthly B-12 injections for an additional metabolism and energy boost.
