A well-crafted weight loss plan is multifaceted. Its main tenets are rest, diet, strength work, and cardiovascular exercise. Certain supplements may help with weight loss, but none work alone. You have to do the work to reach your goals; no magic powder or pill is going to do it for you. That being said, there are a few bonuses that can help with weight loss. Here are our top five fat loss supplement picks.
Psyllium Seed Husks
The husks, or outer layer of the psyllium plant (a wheat-like plant native to India), are a great source of soluble fiber. Psyllium husk seeds are the active ingredient in Metamucil and other fiber supplements. Soluble fiber helps with regularity and has been shown to assist with regulating blood sugar and cholesterol levels. Taking psyllium husk one or two times a day can help can lead to a feeling of lightness and cleanliness that can be super motivating, especially in the beginning of a weight loss program.
Start with 3 g to 5 g a day.
Valerian Root Extract
Sleep is one of the most underrated components of weight loss. When clients get less than seven hours of sleep a night, their bodies often compensate for missing rest by seeking out extra calories to make energy. In addition, stress levels can be higher when sleep is cut short repeatedly, leading to elevated levels of the stress hormone cortisol, which will tell your body to store fat. If you want to lose weight, you simply must make getting eight hours of shut-eye a priority. Valerian Root Extract is a great natural sedative that will make you feel sleepy in about 30 minutes to an hour after taking it. Unlike other prescription sleep aids, it’s very mild and non-habit-forming.
Start with 300 mg of the root extract to see how you tolerate it.
ALA is a fatty acid that mimics insulin. It pushes sugar in the blood to your muscles instead of your fat stores, encouraging lean muscle growth and fat loss. It is an especially helpful supplement for those with insulin sensitivity who are trying to lose weight.
Take three servings of 100 mg each and make sure to choose the R-ALA, not just ALA, as the former is as much as three times more effective that the latter.
Epigallocatechin Gallate (EGCG)
EGCG is a potent antioxidant found in green tea that also works as a metabolism booster.* A helpful dose is about 200 mg a day. You can meet this number by drinking six cups of green tea a day. Or, if you don”t own a Starbucks franchise, you can take 100 mg of EGCG as a supplement twice a day.
Conjugated Linoleic Acid (CLA)
This supplement can help those who are dedicated to their workouts but are not losing weight as fast as they would like. A fatty acid that can be found in dairy and meat, CLA encourages fat cell death** and increases metabolism. This is a great fat loss supplement with no added stimulants or other scary stuff. Start by taking 3 g of CLA and build up to 5 g as needed.
None of these supplements will work alone without a great training program and a clean diet. But, as part of a holistic fat loss program that includes workouts, great nutrition, and adequate rest, strategic quality supplements can help you get through that last weight loss hurdle. Make sure you check in with your doctor before adding any supplements to your routine.