Weight-loss aids should speed up your fat loss more than diet and exercise alone to help you achieve your personal fitness goals. In addition, you want a supplement that works with your body to prevent storing new fat. These natural weight-loss supplements include caffeine, green tea and foods with omega-3 fatty acids.
Caffeine
Caffeine acts as an energy stimulant, a strength and intensity booster and a hunger suppressant, according to the "Muscle & Fitness" article Supplements 101. Its direct effect on weight loss is to increase the release of fatty acids from fat cells in the body. Caffeine is not for everyone and should not be taken by those who have or are at risk for heart disease. For weight loss, take 100 to 300 mgs. two or three times daily. This is the equivalent to one to three cups of coffee.
Green Tea
Green tea contains many beneficial antioxidants, but the most notable for dieters is EGCG, or epgallocatechin gallate. This natural compound speeds up metabolism by increasing the activity of the neuro-hormone norepinephrine, which boosts the release of fatty acids from body fat stores. Green tea extract contains a high percentage of EGCG. Take an extract containing 300 mgs. EGCG per serving up to three times daily, says "Homemade Supplement Secrets" author Jeff Anderson.
Fucoxanthin
Fucoxanthin is a brown seaweed extract related to the carotenoid family of antioxidants, which includes the vitamin A precursor known as beta carotene. Fucoxanthin induces thermogenesis, or fat burning, without any stimulant effects. For those who cannot take caffeine, fucoxanthin would make a synergistic partner to green tea extract. Take 200 mgs. of fucaxanthin three times daily.
Omega-3
Omega-3 comes from fish oil and it speeds up fat burning while inhibiting body fat storage, according to "Five Fat Fighters" by Matthew Kadey. The active fat-burning ingredient in omega-3 is a fatty acid called DHA, or docosahexaenoic acid. The most common source of omega-3 is fish meat or oil. Take one to two grams of fish oil with three daily meals. You can also get vegetarian DHA supplements, derived from algae.
L-Carnitine
Carnitine is an amino acid that acts as a co-factor in the production of cellular energy, according to Stoppani. It transports fatty acids into the mitochondria, or power plants of the cell, thereby increasing fat burning. Carnitine may have beneficial effects on exercise performance, so you should take it before and/or after workouts. Take one to three grams of L-carnitine up to three times daily.
CLA
CLA, or conjugated linoleic acid, comes from dairy products and meats, as well as sunflower and safflower oils. However, the effective supplemental dose is nearly impossible to obtain from ingesting these foods. In addition to burning fat, CLA also prevents body fat accrual and boosts lean muscle mass, says Anderson. Increasing lean mass is important because muscle is metabolically active, burning calories even when you are at rest. Take one to two grams three times daily.
References
- "Muscle & Fitness Presents 2010 Edition: The Ultimate Supplement Handbook"; Jim Stoppani; January 2010
- "Homemade Supplement Secrets"; Jeff Anderson; 2008
- "Life Extension Magazine"; Safely Burn Away Body Fat; Julius Goepp; March 2008
- "Muscle & Fitness Presents 2010 Edition"; The Ultimate Supplement Handbook;" Five Fat Fighters; Matthew Kadey; January 2010
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