Although exercise and a reduced-calorie diet are effective ways to lose weight, speeding up your metabolism can also be helpful, as this increases your daily energy expenditure. Increased energy expenditure translates to burning more calories throughout the day, which can help reduce your weight. Some supplements can help you increase your metabolic rate, but you should consult a doctor before taking any products or starting a diet.
Caffeine
Caffeine is highly accessible and less expensive, but it can be effective for speeding up your metabolism and a number of other benefits. The October 2010 issue of "Nutrition" explains that caffeine can increase your energy expenditure, make exercise seem as though it is less strenuous and may enhance your exercise performance.
Carnitine
Carnitine, also known as L-carnitine, is an amino acid that is found naturally in beef and other meat products. Carnitine helps regulate your metabolism, and research published in the June 2007 issue of "The Journal of Physiology" indicates that carnitine also significantly promotes increased fat oxidation, or fat burning, during exercise.
Calcium and Vitamin D
Calcium and vitamin D are essential nutrients that are often combined to promote bone health. Additionally, using the supplements together may help speed up your metabolism. A study from the June 2011 issue of "Clinical Nutrition" found that calcium and vitamin D promoted increased thermogenesis, which produces energy expenditure, and increased fat metabolism.
Arginine
Arginine is an amino acid that may promote improvements in exercise performance, but it can be used as a dietary aid. Research published in the July 2010 edition of "Amino Acids" explains that arginine helps speed up metabolism, increase energy expenditure and reduce body fat.
References
- "Nutrition"; Caffeine - Not Just a Stimulant; M.J. Glade; October 2010
- National Institutes of Health Office of Dietary Supplements; Dietary Supplement Fact Sheet: Carnitine; June 2006
- "The Journal of Physiology"; New Insights Concerning the Role of Carnitine in the Regulation of Fuel Metabolism in Skeletal Muscle; F.B. Stephens, D. Constantin-Teodosiu, P.L. Greenhaff; June 2007
- "Clinical Nutrition"; Diet Induced Thermogenesis, Fat Oxidation and Food Intake Following Sequential Meals: Influence of Calcium and Vitamin D; W. Chan She Ping-Delfos, M. Soares; June 2011
- "Amino Acids"; Beneficial Effects of L-Arginine on Reducing Obesity: Potential Mechanisms and Important Implications for Human Health; J.R. McKnight et al.; July 2010
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