Losing weight is not easy and if you’re looking to see overnight results… think again. Losing weight begins with dedication, a good training regime and a top diet, but there are ways you can boost your weight loss- starting with these top 5 supplements for weight loss.
1. Whey Protein
Protein! Most people associate protein with big cuts of meaty steak and men with big muscles but did you know an increase in protein in the diet has been proven to increase weight loss and fullness?
Whey protein is the most popular consumed supplement and great source of protein that is actually a by product within the cheese making process. There’s a reason whey protein is the most popular dietary supplement on the market, where it fast absorbing properties and high amino acid content has various benefits for the body. Apart from increasing the rate of recovery and contributing to the maintenance and growth of lean muscle mass, whey protein has also been associated to increasing satiety and weight loss.
Whey protein is the number one supplement to be incorporated as part of your diet for weight loss- try consuming a scoop of impact diet whey with milk, low fat yogurt or water first thing in the morning, after a workout or before bed.
2. L Carnitine
What actually is L-carnitine? L Carnitine is a natural chemical that is created in the liver and kidneys from the amino acids lysine and methionine. Okay… but why is it so special?
L carnitine has a range of benefits in the body with the number one being aiding weight loss. L-carnitine acts by transferring long-chain fatty acids, into mitochondria, where they can be oxidized to produce energy… this acts to make our body burn our stubborn fat stores for energy!
Not only this but recent scientific data has indicated that L-carnitine plays a role in preventing cellular damage from exercise stress and supplementation can actually have beneficial effects in training, competition and recovery from exercise.
Aid your weight loss diet and training regime by taking 2 capsules of L carnitine before meals.
BCAA stands for branched chain amino acids. If you haven’t heard of amino acids before- they are the building blocks of proteins. Branched chain amino acids are unlike others and they must be consumed in the diet. BCAA’s are some of the only amino acids directly related to muscle recovery that can be used a good source of energy in the body- they include leucine, isoleucine and valine.
Supplementing with BCAA’s has been shown to help regulate the body’s insulin levels (Shah 2012) and play a large role in several different metabolic reactions, whereby in a scientific review by Layman (2003) there was emerging evidence to show that the metabolic roles of leucine can increase weight loss.
To aid weight loss, supplement with BCAA’s first thing in the morning, before and after a workout.
4. Green Tea Extract
We’re always drinking cups of tea. Well drinking a cuppa here and there actually has its health benefits- especially if your drinking green tea. Regular consumption of green tea has been proven by tons of scientific studies to have many health benefits with just one of them being weight loss.
How can green tea help you lose weight?
Green tea has been labelled a metabolic booster… but it’s not quite that simple. Green tea contains chemical compounds called polyphenols- catechins to be precise. These catechins can undergo a series of metabolic reactions in the body, whereby they actually have antioxidant properties.
So by consuming green tea extract as part of your balanced dietary regime with a good training regime can act to aid and accelerate your weight loss.
5. Omega 3
Last but by no means least is Omega-3. If you haven’t heard of omega-3 before… you should have! Omega-3 is an essential fatty acid we get from nuts, seeds and certain types of fish such as salmon, sardines and mackerel!
In omega-3 we have two essential fatty acids DHA and EPA- notice the word “essential”- this means we must consume these fatty acids through the diet to live and function because our bodies cannot produce them! In the UK it’s advised we consume at least one portion of fatty fish a week- but like many recommendations… this rarely happens.
Omega-3 is has been shown in various studies to have major health benefits including reducing the prevalence of cardiovascular disease, high blood pressure and type 2 diabetes. If your exercising the demand for fatty acids is already increased, but supplementing with long chain omega-3 fatty acids can also contribute to weight loss.