Unfortunately, consuming caffeine too often could make your body more tolerant to its effects Simply try drinking a few cups of strong coffee, which is an excellent source of caffeine with many health benefits.
Summary: Caffeine can help you burn fat by boosting your metabolism and helping you burn more fat as fuel. You can get caffeine from natural sources like coffee and green tea.
Green tea extract is simply a concentrated form of green tea. Green tea extract is also rich in caffeine and the polyphenol epigallocatechin gallate EGCG , both of which are compounds that can help you burn fat 12 , In addition, these two compounds complement each other and can help you burn fat through a process called thermogenesis. In simple terms, thermogenesis is a process in which your body burns calories to produce heat 14 , 15 , In another study, scientists compared the effects of a placebo, caffeine and a combination of green tea extract and caffeine on burning fat.
They discovered that the combination of green tea and caffeine burned roughly 65 more calories per day than caffeine alone and 80 more calories than the placebo If you would like to reap the benefits of green tea extract, try taking — mg per day. This will provide the same benefits as drinking 3—5 cups of green tea per day.
Summary: Green tea extract is simply concentrated green tea. It contains epigallocatechin gallate EGCG and caffeine, which can help you burn fat through thermogenesis. Protein is incredibly important for burning fat.
A high protein intake can help you burn fat by boosting your metabolism and curbing your appetite. It also helps your body preserve muscle mass 19 , 20 , For instance, a study in 60 overweight and obese participants found that a high-protein diet was almost twice as effective as a moderate-protein diet at burning fat While you can get all the protein you need from protein-rich foods, many people still struggle to eat enough protein daily.
Options include whey, casein, soy, egg and hemp protein powders. Keep in mind that calories are still important. Protein supplements should simply replace snacks or part of a meal, rather than be added on top of your diet. If you struggle to eat enough protein, try taking 1—2 scoops 25—50 grams of protein powder per day. Summary: Protein supplements are a convenient way to increase your protein intake.
There are two different types of fiber — soluble and insoluble. Soluble fiber absorbs water in your digestive tract and forms a viscous gel-like substance Interestingly, studies have shown that soluble fiber can help you burn fat by curbing your appetite 25 , 26 , It can also help reduce levels of the hunger hormone ghrelin 25 , 26 , In addition, soluble fiber helps slow down the delivery of nutrients to the gut.
When this happens, your body takes more time to digest and absorb nutrients, which can leave you feeling full for longer A cuppa java or tea may do your skinny jeans good. Green tea, specifically, has also been shown to offer promising results on the weight maintenance front.
However, in recent years it has worked its way into the spotlight for it's weight-loss and weight-management properties," says registered dietitian Grace Clark-Hibbs, MDA, RDN. This, in turn, lowers the rate of absorption of fats and sugars and reduces how many calories the body processes. The specific nutrients suspected of carrying out this process are called polyphenols and can also be found in other foods including berries, nuts, and red onions," she continues, pointing to this review on the weight-loss effects of oxidized tea polyphenols.
The health benefits of omega-3 FA are vast and include weight management and obesity prevention according to recent research ," shares Clark-Hibbs. Research suggests that people who incorporate more omega-3 FA into their diet or take a fish oil supplement stay full for longer and are therefore less likely to snack or graze later. Another property of interest is the effect omega-3 FA have on fat metabolism. There is also evidence to show it promotes overall health by decreasing LDL cholesterol and triglycerides 'bad' and increasing HDL cholesterol 'good'.
Loading up on omega-3s in your diet can be a key move to promote good health. Check out the best omega-3 foods to fight inflammation and support heart health. You're still going to have to put in the work to lose weight, but these supplements will help you along.
By Perri O. Perri O. Be sure to ask your doctor about possible interactions with any medications you might be taking. If you experience any side effects after taking a supplement, stop taking it and contact your doctor. Vitamin and mineral supplements may help provide you with the energy necessary to manage stress , keep a positive mood, and reduce fatigue.
Experts agree that the basis for long-term weight loss is following an overall healthy eating pattern, reducing caloric intake, and participating in physical activity. Most of your required vitamins, minerals, and other nutrients should come from food. Supplements can help fill in any gaps in your diet that come from limiting your calorie intake. Make sure to read the label thoroughly to check its active ingredients and to understand the correct dosage.
Also, note the expiration date prior to taking the supplement. Vitamins lose potency over time. You should discard any supplements that are past their expiration date. Jacquelyn has been a writer and research analyst in the health and pharmaceutical space since she graduated with a degree in biology from Cornell University. A native of Long Island, New York, she moved to San Francisco after college, and then took a brief hiatus to travel the world.
In , Jacquelyn relocated from sunny California to sunnier Gainesville, Florida where she owns 7 acres and 58 fruit trees. She loves chocolate, pizza, hiking, yoga, soccer, and Brazilian capoeira.
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