Maintaining a normal weight and body composition is essential for physical and mental health. With countless weight loss solutions (and gimmicks) on the market, it can be challenging to determine which supplements help with weight loss. In this article, we will explore the top supplements that can support your weight loss journey and guide you in choosing the right one for your needs. Remember, supplements should be used in addition to a healthy, high-protein diet and strength and conditioning program, not as a replacement.





The Role of Diet and Exercise in Weight Loss



Before diving into supplements, it's crucial to understand no weight loss supplement is so good that it can offset the effects of a poor diet and sedentary lifestyle. Weight loss supplements should only be used in addition to a high-protein diet, a consistent strength training program, and a lifestyle that includes enough sleep every night.



I would almost always recommend starting with The Foundational 5, my list of the five most "foundational" supplements, before using weight loss-specific supplements as well. The Foundational 5 ensures you get enough of the essential micronutrients necessary for a healthy metabolism.



With that said, once you're doing everything else right, the weight loss supplements below can undoubtedly add to the effects of your program and get you leaner faster than you otherwise would.



Which supplements help with weight loss?



The following are some of the most research-supported and readily accessible weight loss supplements available.



1. Green Tea Extract



Green tea extract is a popular supplement derived from the Camellia sinensis plant. It is rich in antioxidants called catechins, which have been shown to boost metabolism and increase fat oxidation.Dulloo, A. G., Duret, C., Rohrer, D., Girardier, L., Mensi, N., Fathi, M., ... & Vandermander, J. (1999). Efficacy of a green tea extract rich in catechin polyphenols and caffeine in increasing 24-h energy expenditure and fat oxidation in humans. The American journal of clinical nutrition, 70(6), 1040-1045. Green tea extract can help you lose weight more effectively by stimulating your body's ability to burn fat.



In a study conducted by Dulloo et al., participants who consumed green tea extract rich in catechins and caffeine experienced a significant increase in their 24-hour energy expenditure and fat oxidation compared to those who consumed a placebo. This led to an average increase of 4% in total energy expenditure and a 12% increase in fat oxidation. These results suggest that green tea extract can aid weight loss by boosting metabolism and promoting fat burning.



Another study found that participants who consumed a green tea-caffeine mixture for 12 weeks experienced greater weight loss and weight maintenance than those who consumed a placebo. The green tea group lost an average of 2.9 kg more than the placebo group, indicating that green tea extract can be a valuable addition to a weight loss plan.Westerterp-Plantenga, M. S., Lejeune, M. P., & Kovacs, E. M. (2005). Body weight loss and weight maintenance in relation to habitual caffeine intake and green tea supplementation. Obesity research, 13(7), 1195-1204.



2. Glucomannan



Glucomannan is a natural dietary fiber derived from the root of the konjac plant. It works by expanding in your stomach, creating a feeling of fullness, which can help you eat less and reduce overall calorie intake.Keithley, J., & Swanson, B. (2005). Glucomannan and obesity: a critical review. Alternative therapies in health and medicine, 11(6), 30-34. Studies have shown that glucomannan, when combined with a healthy diet, can contribute to weight loss.Walsh, D. E., Yaghoubian, V., & Behforooz, A. (1984). Effect of glucomannan on obese patients: a clinical study. International journal of obesity, 8(4), 289-293.



Obese participants were given either 1 gram of glucomannan or a placebo three times a day, one hour before meals,