by Navigating the world of weight loss supplements can feel overwhelming, but don’t worry — we’ve done the research for you! Whether you’re aiming to shed stubborn pounds or break through a plateau, these six weight loss supplements that works are backed by science and can complement a healthy lifestyle in 2024.
1. Fish Oil
Fish oil is packed with omega-3 fatty acids, known for their anti-inflammatory properties and metabolic benefits. A study in the Journal of the International Society of Sports Nutrition found that fish oil supplementation can help reduce body fat when combined with regular exercise.
Why It Works:
- Boosts fat oxidation during exercise.
- Supports better insulin sensitivity, helping to reduce fat storage.
How to Use: Take 1-2 grams daily with meals.
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2. Green Tea Extract
Green tea extract is celebrated for its metabolism-boosting effects, thanks to its high concentration of EGCG (epigallocatechin gallate). Research published in The American Journal of Clinical Nutrition highlights its ability to increase calorie burning and fat oxidation.
Why It Works:
- Enhances fat-burning processes, especially in the abdominal area.
- Provides a gentle energy boost without the jitters.
How to Use: Take 400–500 mg per day, ideally before workouts.
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3. Vitamin D
Vitamin D isn’t just good for your bones—it plays a critical role in weight regulation. A study in the Journal of Clinical Endocrinology & Metabolism found that people with adequate vitamin D levels were more likely to achieve weight loss success than those deficient in the vitamin.
Why It Works:
- Helps regulate appetite and fat storage.
- May improve mood, reducing emotional eating tendencies.
How to Use: Take 2,000 IU daily with meals for optimal absorption.
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4. Caffeine
Caffeine is a natural stimulant with proven fat-burning benefits. It works by increasing your metabolic rate and enhancing workout performance, as supported by a study in the International Journal of Obesity.
Why It Works:
- Temporarily boosts calorie burning by up to 15%.
- Improves focus and endurance during exercise.
How to Use: Aim for 100–200 mg before workouts, but avoid overconsumption.
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5. Protein Powder
Protein is an essential macronutrient for weight loss. According to a 2023 study published in Nutrition Journal, increasing protein intake helps preserve muscle mass, curb cravings, and boost metabolism.
Why It Works:
- Keeps you fuller for longer, reducing the urge to snack.
- Promotes muscle repair and growth for a toned look.
How to Use: Replace one meal or snack daily with a protein shake.
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6. Vitamin C
Vitamin C doesn’t just ward off colds — it’s essential for fat metabolism. A study in The Journal of the American College of Nutrition revealed that individuals with higher vitamin C levels oxidize 30% more fat during moderate exercise.
Why It Works:
- Aids in the breakdown of stored fat.
- Acts as a powerful antioxidant to reduce stress-related weight gain.
How to Use: Take 500–1,000 mg daily with meals.
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Bonus Pick: Conjugated Linoleic Acid (CLA)
CLA, a fatty acid found in meat and dairy, has been extensively studied for its fat-loss benefits. According to research published in The Journal of Nutritional Biochemistry, CLA supplementation helps reduce body fat while preserving lean muscle mass.
Why It Works:
- Targets stubborn fat in hard-to-lose areas.
- Supports muscle retention for a toned physique.
How to Use: Take 3–6 grams daily with meals.
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Conclusion
When paired with a healthy diet and regular exercise, these weight loss supplements that works — Fish Oil, Green Tea Extract, Vitamin D, Caffeine, Protein Powder, and Vitamin C — can give you the edge you need to meet your 2024 fitness goals. Remember, no supplement replaces a balanced lifestyle, but the right ones can make the journey smoother and more effect
ABC Action News talks to local experts about whether four supplements touted as belly-fat fighting actually work.
Disclaimer:
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