In developed nations like the US and Australia, two-thirds of people are overweight and one-third obese. The situation is also alarming in many developing economies, where now, close to half of the population is overweight. Data shows that non-infectious diseases now dominate. Thus, most people live with one or another kind of chronic ailment like hypertension, diabetes, heart disease, stroke, depression, brain disorders, and many more. What is worrisome is that the incidence of all these ailments is increasing. What is common among all the above disorders, from hypertension to diabetes or heart diseases? The underlying cause of all these disorders is severe metabolic disturbances caused by obesity.
Now researchers know that obesity is not just about having extra body mass. They know that fat cells are not just stores of energy. If fat cells were merely stores of energy, they would have caused minor damage to health like mechanical damage to joints or slightly increased stress on the heart. However, fat tissues appear to be metabolically active, secreting many hormones and enzymes and thus causing widespread harm. Adipokines and other inflammatory enzymes cause prolonged and silent inflammation.
Accumulation of fat tissues in various organs damages their ability to function correctly. Fats may also accumulate in blood vessels and thus blocking them, and much more. When it comes to weight loss, dietary measures and exercise remain the golden standards. However, they may not work for everyone. Not all may be able to stick to dietary measures or exercises. Thus, there are many supplements and pills to support weight loss efforts. These supplements and pills may be used alone or along with lifestyle interventions. They generally work better when combined with lifestyle interventions.
Supplements for weight loss
Natural supplements are safe and suitable for weight loss, and one can also combine multiple supplements for maximum benefit. Supplements can be combined with lifestyle interventions and even medications, and they rarely cause any side effects. Here we look at some of the supplements effective for weight loss.
White kidney bean
These are legumes that are consumed regularly in many cultural groups. However, now studies show that they are also excellent for weight loss. It is vital not to compare white kidney beans with boiled or canned white kidney beans here. They cause weight loss due to some enzymes that are only present in uncooked beans or extract. Cooking destroys those enzymes and thus becomes ineffective. White kidney beans contain enzymes that block amylase activity and thus prevent the digestion of starch. This can have benefits both for weight loss and managing diabetes. It helps due to reduced absorption of calories. It means that a person can enjoy starchy food and still expect to lose some weight. However, it is worth understanding that since these beans interfere with digestion, they may also cause issues like bloating and indigestion.
Vitamin D
It may surprise many that vitamins can also help in weight loss, especially vitamin D. Several clinical studies show that it may positively impact body composition. However, it is worth understanding that it does not cause significant weight loss.
Instead, it helps by boosting energy levels, improving hormonal health, and improving bone mineralization. Vitamin D is also suitable for brain health and may help due to its impact on mood. For example, it reduces the risk of depression and brain fogging in those on a restrictive diet.
Raspberry ketones
Many studies show their efficacy. Raspberry ketones help due to their impact on lipid metabolism. They help mobilize lipid stores, increase their use in energy production, help get a flat tummy faster. They may also promote the production of healthy brown fat tissues and much more. And what is impressive about them is that they are highly safe and do not cause any side effects. However, there are a few things to know, like they are not ketones, and they have nothing to do with the keto diet. Further, it is worth understanding that they are found in many fruits like apples or peaches and not just in raspberries. Finally, users must know that all commercially available supplements use synthetic raspberry ketones, as natural raspberry ketones are highly expensive.
Probiotics
These are beneficial bacteria that are available as supplements. When consumed, they join the population of gut microbes and thus boosting gut microbiota. Many strains of probiotics are used for weight loss like lactobacillus rhamnoses, Bifidobacterium bifidum, and many more. Researchers have not fully understood how probiotics help, but they appear to help in many ways. For example, they promote the digestion of various foods. Another way probiotics help is through the production of beneficial compounds. What is good about probiotics is that they have no know side effects.
Guar gum
It is derived from cluster beans and thus is a natural supplement. It has the ability to absorb lots of water and therefore act as a bulking agent. It also slows down gastric emptying and makes a person feel full faster. Many studies are showing that it works. When using guar gum, it is good to drink lots of water. It may cause side effects like gastric discomfort, bloating, nausea, and cramps.
Green tea extract
Green tea is excellent for weight loss, but not all may love to drink tea. In such cases, one can have all the benefits of green tea by using green tea supplements. Studies show that antioxidants and catechins help alter metabolism and thus promote weight loss. Green tea is one of the most popular weight loss supplements due to its excellent safety profile. In addition, there are no reported side effects of this supplement.
Green coffee beans
These are regular, unroasted coffee beans. It appears that roasting reduces the content of various antioxidants, beneficial bioactive compounds, and even caffeine. It means that green coffee is more effective for weight loss than regular coffee or roasted beans. Green coffee beans modify appetite, modulate glucose metabolism, and influence fat metabolism. In addition, green coffee supplements are sympathomimetics and thus improve focus and motivation. Though it is a highly safe supplement, it may cause side effects like headaches and palpitation, especially when taken at higher dosages.
Glucomannan
It is a dietary fiber supplement derived from a plant called konjac. Like all other dietary fibers, it helps feel full faster, helps regularize intestinal function, and promotes gastric emptying. In addition, many clinical studies are showing that its regular and prolonged use may help with weight loss. Glucomannan is also good for gut microbiota, reducing cholesterol, and may positively impact metabolic health. A high glucomannan intake may cause flatulence, diarrhea, and abdominal discomfort.
Garcinia cambogia
It is one of the most potent natural supplements that work due to its hydroxycitric acid content. Here, it is vital to understand that it is not essentially natural if a supplement mentions hydroxycitric acid.
Therefore, always look for Garcinia Cambogia and not hydroxycitric acid when buying supplements. Natural supplements also have other bioactive compounds, antioxidants, and other health benefits. One should avoid using Garcinia Cambogia for more than three months. There are some concerns regarding liver toxicity on prolonged use. Additionally, it may cause some gastrointestinal discomfort, nausea, mood issues, etc. Although these disorders are rare, one should discontinue their use if any adverse effects occur.
Chromium
It is a micronutrient needed by the human body in minute amounts. However, studies show many health benefits when used as a supplement. For example, it is an excellent insulin sensitizer. Similarly, it seems to promote lean muscle mass, reduce food intake, control cravings, and much more. When used in recommended dosages, it is not likely to cause any side effects. It is good to combine with other health supplements.
Coleus forskohlin
It is one of the coleus plant species that is native to India. In recent years its use in the west has been increasing due to its ability to help with weight loss. It seems to promote lipolysis and reduce appetite. It works due to its content of an organic compound called forskolin. It is highly safe and is suitable for regular use.
Bitter orange (Citrus aurantium L.)
It is a natural source of a stimulant called synephrine, which is a sympathomimetic. It is one of the most potent natural supplements that act on the nervous system and thus reduce food cravings. It also boosts metabolism and therefore has a thermogenic effect. At high doses, it may cause nervousness and tachycardia.
Cambria Fimbriata
It is a cactus that is native to the Indian subcontinent. However, studies show that it is one of the best natural appetite suppressants. Researchers are still unsure how it works, but they know that it helps weight loss through appetite modulation. Cambria Fimbriata is also used as a food product in parts of India. It means that it is a highly safe food supplement.
Weight loss pills
There are many weight loss pills, and they primarily work by reducing food cravings, appetite and may also stimulate metabolism. In addition, some of them work by interfering with specific digestive processes and thus reducing the absorption of fats or carbs from foods.
Qsymia (phentermine and topiramate)
It is a potent appetite suppressant and is a combination drug. Phentermine is a sympathomimetic, whereas topiramate is an anticonvulsant. They work by influencing various brain centers and their impact on the digestive tract. However, one should note that it is a prescription drug, and one should only use it under medical supervision. One should also avoid using this pill with alcohol.
Orlistat or Xenical
It is one of the most popular and safe weight loss pills. It can be safely combined with other medications and supplements. It mainly works by reducing the digestion of fats and their absorption. In addition, it blocks the lipase enzyme. Since it works by reducing the absorption of fats, it works better when taken before a meal. Generally, it is good to take this pill about an hour before a meal. Since it interferes with the metabolism of fats, it may reduce the absorption of fat-soluble vitamins like A, E, D, and K. Hence when using this pill for more than three months, it is good to supplement these vitamins.
Liraglutide or Victoza
It is an anti-diabetic medication. In fact, most anti-diabetic medications can help in weight loss. Thus, doctors may also use one of the more common drugs, metformin, for weight loss. However, new studies show that liraglutide may be safer and more effective for weight loss than other anti-diabetic medications.
Final thoughts
The three-dimensional approach to weight loss is dietary measures, exercise, and supplementation, and it will work for most individuals. Here it is vital to understand that diet and exercise are the primary ways of weight loss, and supplements help get better results. When using weight loss pills and supplements, it is good to know that one can safely combine multiple supplements for better results. However, some individuals struggle to lose body weight even with significant efforts. In such individuals, weight loss pills may be an option. These are medical drugs that work, but they might also cause side effects
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