Knowing about natural fat loss supplements can make the difference between reducing your waist size and only reducing your wallet size. Research by dietitian Lauren Kelley states that one out of three people will be on a diet at any given time, with only one out of 20 achieving their goal weights. To avoid adding to these statistics, there are a few things to know about fat loss supplements that could save you time and money. Please consult your health-care provider prior to using this information.
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The Dietary Supplement Health and Education Act defines "natural" as anything that doesnt have added color, artificial flavor or is not synthetically produced. The U.S. Food and Drug Administration defines dietary supplements as any combination of the following: A vitamin, mineral, an herb or botanical, an amino acid or a concentrate, metabolite or extract This is an important distinction to make when shopping for a fat burning supplement. Many fat burning products may be better classified as pharmaceuticals than vitamins, herbs or botanicals. You want the natural kind because they are often safer, more effective long term and have healthful benefits.
Made from the leaves of the camellia sinensis plant, green tea reduces the oxidation process, which helps to preserve high amounts of polyphenols called catechins. Because of these catechins, green tea has the ability to stimulate fat loss during exercise and when sedentary. Green tea also contains caffeine, which is shown to increase energy expenditure after consumption. Green tea extract is available in capsules or as fresh tea bags.
Not all fats are equal; some are good, some bad. The kinds you want are those found in salmon, mackerel and other oily fish. Specifically, omega 3 is an anti-inflammatory that enhances health. This fat also has beneficial effects on weight loss and body composition. Participants in a study published in the "American Journal of Clinical Nutrition" lost more body fat by consuming either one oily fish meal per day or using omega 3 capsules than those who did not.
Using any or all of these natural fat loss supplements along with a healthy diet and regular exercise, can lead to dramatic fat loss and body re-composition. Direct benefits of losing weight and staying healthy include a reduced risk of cardiovascular disease, diabetes and other obesity-related issues. Indirect benefits may include increased confidence, a sense of well-being and increased energy.
While fat burning supplements may lead to great fat loss, caution must be exercised. It may be tempting to think that if a little gets you results then more will get even greater results, which is not the case. Too much caffeine, for example, may cause headaches, addiction and shakes if taken in too high a dosage. Follow all label instructions.
Protein and Fat
There are many kinds of fat burning supplements that act on the body in different ways. Following are the top three that are readily available, affordable and highly effective.
Increasing your protein intake should be at the top of your list, and here’s why. A study published in the "Journal of Nutrition & Metabolism" in 2008 found that subjects who ate 125g protein per day lost 3.3kg more body fat than those who followed a diet that was low in protein. Increasing dietary protein is effective because it helps to retain muscle mass, which requires more energy to sustain than fat.
Dietary supplements may not be risk-free to certain populations. Some supplements may interact with prescription medications, which could be life-threatening. Check with your doctor or health-care provider before purchasing or using any supplements.
- Festedt, J. et al, (2008) A whey-protein supplement increases fat loss and spares lean muscle in obese subjects: a randomized human clinical study. Journal of Nutrition & Metabolism. 5, 8. pp. 1-7.
- Shimmotoyodome, A. et al. (2005) Exercise and Green Tea Extract Stimulate Fat Oxidation and Prevent Obesity. Medicine & Science in Sports & Exercise. 1,1. pp. 1884-1891.
- Graham, H. (2004) Green tea composition, consumption and polyphenol chemistry. Preventative Medicine. 21,3. pp. 334-350.
- Food & Drug Administration. (1994) Dietary Supplement Health and Education Act (DSHEA)
- Ryan, E. et al. (2009) Acute Effects of a thermogenic nutritional supplement on energy expenditure and cardiovascular function at rest, during low-intensity exercise, and recovery from exercise. Journal of Strength and Conditioning
- McArdle, W. et al. (2009) Exercise Physiology: energy, nutrition & human performance.
- Mori, T. et al. (1999) Dietary fish as a major component of a weight-loss diet: effect on serum lipids, glucose, and insulin metabolism in overweight hypertensive subjects. American Journal of Clinical Nutrition
- Kelley, L. (2008) Fad diets: stop the yo-yo madness. USA Triathlon Life