Can dietary supplements help in the fight against excess weight?

Many who have ever tried to lose weight have wondered: is it possible with the help of a miracle pill? Unfortunately, at this time, scientists have not created such a remedy, but perhaps dietary supplements can have some effect?

A recent study published in the journal Obesity indicates that supplements do not provide significant results in weight loss. The "caloric deficit and physical activity" remain the most effective methods for combating excess pounds.

Furthermore, it should be noted that many weight loss supplements can cause various side effects, some of which can be quite unpleasant. Nevertheless, individual studies show that certain substances may have a supportive effect in the weight loss process. However, these components do not work alone. You will still have to put in the effort at the gym and monitor your diet.

Invisible helpers

First of all, caffeine should be mentioned. For example, a study published in the American Journal of Clinical Nutrition showed that regular caffeine consumption at two-hour intervals over a 12-hour period can boost metabolism by up to 11% during that time. Additionally, there are small studies that claim that consuming caffeine 30 minutes before a workout can accelerate fat burning (although the conclusions of these studies are based on a limited sample).

Another popular substance for weight loss is green tea extract. It is rich in caffeine and the polyphenol epigallocatechin gallate (EGCG), which, when combined with caffeine, can enhance thermogenesis. Simply put, this means that your body will burn calories to produce heat.

Soluble fiber, also present in many weight loss supplements, can be beneficial as it reduces ghrelin levels (the hunger hormone). This substance helps increase the feeling of fullness, aiding in appetite control.

As you can see, these compounds do not contribute to weight loss on their own. They only assist you in your efforts.

Is it safe to consume weight loss supplements?

Although weight loss supplements are considered safe, excessive consumption can lead to some side effects. These include diarrhea, increased heart rate, and excessive sweating, which can cause fluid loss and potential dehydration.

Many experts do not recommend consuming such supplements. It is better to develop a habit of drinking several cups of freshly brewed green tea a day and having coffee before workouts.