If you’re looking to take control of your health this new year by looking after your fitness, exercising more and losing some weight - you’re not alone. According to YouGov’s surveys, the most popular resolutions in the past have been focused on exercising more and improving diet. In 2019, 44% of the people who made New Year Resolutions included wanting to lose weight, and other popular resolutions included exercising more and eating healthier.
There are many different solutions presented to us on how to lose weight, including natural supplements. But what is the science behind these solutions? The best supplements work to reduce your appetite, reduce the absorption of fats and carbs or increase fat burning. This in tandem with a healthy diet and regular exercise can really show results.
Remember to consult with your GP before taking any new supplements to ensure it’s the right thing for your health and body. And don’t forget that maintaining a healthy diet and regular fitness regime is equally, if not more, important than taking supplements for achieving your weight loss goals.
It is true, however, that there have been a number of natural supplements that have been scientifically proven to help aid weight loss, by either helping to make you feel fuller for longer, reducing the absorption of fats and carbs from your foods and increasing the amount of fat that is burned. Some supplements can even provide a combination of these weight loss mechanisms. So let’s have a look at 8 natural supplements that may help boost your weight loss:
1. Garcinia and Glucomannan Plus
Garcinia is a small green fruit shaped like a pumpkin which contains the active ingredient, hydroxycitric acid (HCA). Studies have shown that HCA can inhibit a fat producing enzyme called Citrate Lyase. It has also been shown to increase levels of serotonin, potentially helping to reduce cravings and feel less hungry, which can lead to weight loss. There has been evidence to suggest that Garcinia can help generate weight loss in the short term, though the effects are small and we still need to produce long-term studies.
Glucomannan is made from the root of the konjac plant and acts to create a feeling of fullness by “spongeing up” water and reducing the absorption of carbs. A study in 2018 showed that taking combination of Garcinia and Glucomannan produced weight loss and reduced fat mass of overweight individuals whilst increasing metabolism.
2. Green Coffee Bean Metaboliser
Several studies have shown that taking green coffee bean extract may help people lose weight. It contains powerful natural metabolism boosters such as antioxidants and a chemical called chlorogenic acid which helps the body to naturally burn more fat. This is shown in a 2016 study which found that people taking green coffee bean extract lost the equivalent of 10% of their body weight over a 22 week period.
3. Thermogenic Metaboliser (containing red raspberry ketones)
This is a superblend of 11 natural herbal fat burners to stimulate the metabolism and increase energy levels, including Glucomannan and Red Raspberry extract, containing ketones. Raspberry Ketones help burn body fat by increasing lipolysis, the breakdown of fat, by increasing levels of the hormone norepinephrine which breaks down fat stores in the body leading to weight loss. It also helps increase the rate at which calories are burned.
4. Japanese Matcha Green Tea
This is an antioxidant rich green tea which works as a fat blocker. The antioxidant EGCG, which can be found in Matcha Green Tea, has been shown to boost metabolism and stop the growth of fat by increasing levels of norepinephrine, which breaks down fat stores, especially in the belly area. A 2005 study found that participants who drank matcha tea increased thermogenesis and dropped almost twice as much weight as participants who didn’t.
5. Apple Cider Vinegar
This is rich in antioxidants, fibre and Vitamin C and has long been known as a thermogenic product. Thermogenesis is the process of helping to burn body fat in order to generate body heat. Studies have found that the acetic acid in apple cider vinegar slows the digestion of carbs, helping to curb appetite and increases the feeling of fullness. In fact, a study found that a group of people taking apple cider vinegar lost an average of 8 lbs over 12 weeks.
6 & 7. Vanilla & Chocolate Protein Slim Shake
All the above may give your metabolism a bit of a nudge and help you on your way to losing a few pounds but cutting carbs and protein is one of the best ways to lose weight. The Naturality Lab’s nutritious and tasty protein powder milkshakes are fortified with vitamins, minerals and dietary fibre to support protein intake and help you feel fuller for longer, which is especially important in the early stages of weight loss when cravings can be at their worst. At just over 90 calories per serving, they are ideal as a healthy, tasty and light meal protein boost. A 12 week study in 2008 showed that subjects taking a protein shake on a calorie restricted diet lost significantly more body fat whilst preserving their lean muscle compared to the control group.
8. Organic Greens Super Shake
One of the dangers of being on a weight loss journey is making sure you’re getting enough nutrients to keep you healthy and well. The Naturality Lab’s Organic Greens Super Shake is a nutrient rich energy drink containing a carefully mixed blend of 35 fruits, vegetables, sprouts and mushrooms to make sure you are getting your healthy greens at only 54 calories per serving, perfect for that 3pm slump.
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