Although supplements aren't necessary for fat loss, they can be an effective addition to your current dietary and exercise program. Supplements can boost your metabolism and increase the availability of stored body fat as energy. Evidence indicates that certain supplements are more beneficial for fat loss than others. Consult your health care provider before taking weight loss supplements.
Yohimbine enhances the ability of the hormone norepinephrine to attach to beta receptors on your fat cells, which sets off a cascade of events that lead to the breakdown of fat cells. In fact, scientists at the Institute of Sports Medicine in Serbia discovered that soccer players consuming 20 mg of yohimbine twice daily for 21 days experienced significant decreases in body fat compared with those ingesting a placebo. The findings were reported in the October-December 2006 issue of "Research in Sports Medicine."
Fenugreek is an herb that has been used for increasing insulin secretion and regulating blood sugar levels. It might also boost your weight loss, according to a study conducted by researchers at the University of Mary Hardin-Baylor. Subjects received 500 mg of Fenugreek or a placebo daily for eight weeks while performing resistance training. At the end of the study, which was published in the October 2010 issue of the "Journal of the International Society of Sports Nutrition," scientists observed that those in the Fenugreek group lowered their body fat compared with those in the placebo group. Moreover, Fenugreek was shown to have no adverse effects on kidney or liver function.
Conjugated linoleic acid, or CLA, is a natural omega-6 fatty acid found in grass-feed beef and full-fat dairy products. CLA is usually taken in supplement form to receive the proper dosage for fat loss results. Researchers at the University of Copenhagen in Denmark discovered that postmenopausal women consuming 5.5 g of CLA daily for 16 weeks reduced their fat mass compared with those taking olive oil, according to a study reported in the July 2009 issue of the "Journal of Nutrition."
Whey protein is one of the two main proteins found in milk that might enhance weight loss. Researchers at the Minnesota Applied Research Center assigned subjects to a calorie-reduced diet with whey protein or a control beverage twice daily for 12 weeks. Scientists reported in the March 2008 issue of "Nutrition & Metabolism" that those in the whey protein group experienced decreases in body fat compared with those in the control group.
- "Research in Sports Medicine"; Yohimbine: The Effects On Body Composition and Exercise Performance in Soccer Players; S.M. Ostojic; Oct-Dec 2006
- "Journal of the International Society of Sports Nutrition"; The Effects of a Commercially Available Botanical Supplement on Strength, Body Composition, Power Output, and Hormonal Profiles in Resistance-Trained Males; C. Poole et al.; October 2010
- "Journal of Nutrition"; Conjugated Linoleic Acids Reduce Body Fat in Healthy Postmenopausal Women; M. Raff et al.; July 2009
- "Nutrition & Metabolism"; A Whey-Protein Supplement Increases Fat Loss and Spares Lean Muscle in Obese Subjects: a Randomized Human Clinical Study; J.L. Frestedt et al.; March 2008