Adding certain supplements to your diet can enhance your weight loss efforts. Both calcium and green tea work with your body to help it get rid of fat. That said, these types of supplements will only work if you're already eating right and exercising. Additionally, they can cause serious health problems in certain people or if they are misused. You should always speak to your doctor before adding any kind of supplements to your diet so he can rule out conditions that may prevent you from being able to use them safely.
Green Tea and Weight Loss
The combination of catechins and caffeine in green tea can enhance exercise-induced weight loss. According to a study published in the February 2009 issue of "The Journal of Nutrition," the catechins in green tea can help you lose a larger percentage of weight than you'd ordinarily lose, especially in the abdominal area. They work by increasing the amount of energy your body needs and making it easier for your body to use fat as energy during exercise.
Calcium and Weight Loss
Calcium induces weight loss by encouraging the body to use fat stores for energy, particularly during sleep and light exercise. Following a high dairy diet can help you lose an additional 10 lbs. over a 24 week period, according to a study published in the April 2004 issue of "Obesity Research." While using calcium supplements also enhances weight loss, you'll get the best results through low-fat dairy products, such as reduced fat milk and cheese.
Dosage
To see positive weight loss results, you should take in 1,200 mg of calcium per day. It's best to divide the daily dosage into three separate servings spread throughout the day. For example, having a glass of skim milk at breakfast, a slice of reduced fat cheese on your sandwich at lunch and a cup of Greek yogurt with berries for dessert after dinner would be an ideal way to divvy up your daily dosage. If you decide to take a calcium supplement, you should do it the same way, taking a 400 mg supplement once at breakfast, once at lunch and once at dinner.
Green tea's weight loss benefits occur with moderate daily intake, roughly 3 to 4 cups a day. It's best to have one of those cups about an hour before you begin exercising. Double-brewing your green tea, which is adding two tea bags to one 8-oz. cup of water, can maximize the benefits.
Adverse Effects
Although both calcium and green tea are relatively safe, they can cause adverse effects, especially if you take too much of them. Green tea can cause abdominal upset, including nausea and vomiting, abdominal pain, bloating and gas. In sensitive individuals, green tea may cause hypertension, irregular heartbeat, anxiety and, rarely, seizures. Green tea supplements are not as effective as actual green tea, and carry a bigger risk of side effects.
Taking in too much calcium through supplements can cause hypercalcemia, especially if this supplement also contains vitamin D. High-dose calcium supplements can lead to kidney stones if you're prone to them. Always ask your doctor before starting supplementation with calcium or green tea to avoid these kinds of problems.
References
- "The Journal of Nutrition"; Green Tea Catechin Consumption Enhances Exercise-Induced Abdominal Fat Loss in Overweight and Obese Adults; Kevin C. Maki, et al.; February 2009
- "Obesity Research"; Calcium and Dairy Acceleration of Weight and Fat Loss during Energy Restriction in Obese Adults; Michael B. Zemel, et al.; April 2004
- University of Washington: Calcium to Treat and Prevent Osteoporosis; 2010
- eMedTV: Green Tea Side Effects; Kristi Monson, PharmD and Arthur Schoenstadt, MD; March 2009
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