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My Top 5 Supplements for Natural Weight Loss

It's 2024, and we are no longer participating in the "new year, new me" challenges, only to fail by the second week. I understand that weight loss is a common goal for many people this year, especially after indulging during the holidays. I want to let you know that it is possible to lose that stubborn weight; you just need to commit to yourself.


So, hear me out before considering mommy makeovers, tummy tucks, BBLs, and ozempic. You can achieve weight loss naturally. I'm not just talking about exercise and restrictive eating. I'm talking about using easy-to-acquire herbs and supplements that can assist us in achieving the weight loss we desire. This is not a quick fix (as nothing ever is without a detrimental outcome). However, following this approach will help you achieve the desired results safely and in the long term.


Let's discuss five natural medicines that have shown effectiveness in aiding weight loss by boosting metabolism, reducing cravings, and supporting healthy glucose metabolism. These are all essential things to work on to improve weight loss, by the way.



 

But first, It would be beneficial to at least understand that there are other root causes of weight gain that you probably didn't know about. Please inform yourself before making any changes to your regimen. I made it easy for you by putting it in a lengthy but necessary video (don't worry, I'll make them shorter from now on).



After watching this video, you should better understand the various factors that can cause weight gain. So now, let's explore my top 5 selected supplements for losing stubborn body fat. Also, there are more that could have made the list, but I honestly did not feel like typing additional detail for them, so I included them as notable mentions.

 


1. Green Tea Extract (GTE)

Top of the list is Green tea extract; why? Because it's the easiest to acquire, most of you have heard of it before, and you probably won't have any side effects from it….well, unless you are sensitive to caffeine. If you want to know the science, this extract contains a group of antioxidants called catechins, most notably epigallocatechin gallate (EGCG), shown to possibly increase thermogenesis, which is how your body burns calories.


In short, if you want to burn more calories than you see, take GTE.


Historically used dose: 1500 mg of green tea extract standardized to 80 to 90% polyphenols and 35 to 55% EGCG to increase thermogenesis (the body's ability to burn energy).


2. MCT Oil

MCT oil is one of my favorite recommendations for weight loss because it's simple and doesn't require much effort. Derived from coconut oil, MCT has been shown to increase feelings of fullness and boost metabolism, helping to control intake and improve satisfaction to reduce overeating.


If overeating has you beat, take a couple of tablespoons of MCT.


Historically used dose: 1-2 tablespoons of MCT oil daily.


3. 5-HTP

Mood can affect your weight. If you have a mood dysfunction, it can cause you to eat more while others may eat less. In most cases, individuals tend to indulge in excessive eating. 5-HTP is a natural amino acid and neurotransmitter that regulates appetite and improves mood by increasing serotonin production. We need our serotonin to be balanced to keep our intakes and emotions in check. When your serotonin is balanced, you may reduce calorie intake and have fewer carb cravings.


Historically used dose: 50-100mg 20 minutes before meals


4. Chromium

Chromium is an essential mineral that plays a role in how your body handles sugar. It is crucial for weight loss because it may help improve insulin sensitivity and regulate blood sugar levels. When your body is better at using sugar for energy, it's less likely to store it as abdominal fat.


Historically used dose: 200-400mcg of chromium daily.


5. Conjugated Linolenic Acid (CLA)

Conjugated linolenic acid (CLA) is a popular weight-loss supplement. It works by increasing fat breakdown, improving metabolism, preserving muscle mass, and regulating appetite. I give this 2 thumbs up because may also support the control of diabetes too.


Historically used dose: 3.4mg of CLA daily to help reduce body fat composition.


Notable mentions

The supplements and herbs mentioned above are my preferred choices. I base my preference on their accessibility and the quality of the available supplements. However, other supplements have also been shown to aid weight loss. So make sure you do your research on the following to figure out which regimen will work for you and your situation:


  • Caralluma fimbriata: 500mg 30-45 minutes before meals, twice daily (breakfast and dinner), to help reduce cravings and support portion control.

  • Irvingia gabonensis: 150mg twice daily.

  • Conjugated Linolenic Acid (CLA): 3.4mg daily to reduce body fat composition. CLA is found in grass-fed beef and dairy products. For a vegan alternative, you can find CLA in plant-based sources such as algae oil and safflower oil.

  • Indian Sphaeranthus and Mangosteen Extract Combination: Take 400mg each morning and evening on an empty stomach to support metabolism.

  • Hydroxycitrate: 1500mg three times daily. Hydroxycitrate is derived from the Garcinia cambogia fruit.

  • PGX: 1.5 to 5g before meals.

  • Soluble Fiber: 2-4 capsules before or with each meal and with 8 ounces of water. Plant-based food sources of soluble fiber include oats, legumes, fruits (such as apples and oranges), and vegetables (such as Brussels sprouts and carrots).

  • Resveratrol: 125-250mg daily to help with glucose metabolism in cells. Resveratrol is found in grapes, berries, and peanuts.


Weight Loss Takes Work

Incorporating natural remedies into your weight loss journey can boost your efforts, but only if you put effort in. These considerations are not magic solutions for weight loss and must be part of an intentional plan that includes proper intake, regular exercise, and other lifestyle modifications.


As mentioned before, it is always best to consider the possible root causes of your weight gain before starting anything new. If you don't, it will be like working backward, which may take longer to achieve results.


When starting a weight loss journey, it's important to consider the mind and spirit, not just the body. Taking care of your mental and spiritual well-being can involve mindfulness, meditation, journaling, praying, or more conversations with the Higher Power. These practices contribute to a healthier spiritual life and help you develop healthier relationships with food, manage stress and emotional eating, and cultivate self-compassion and self-awareness.


Remember, weight loss is about more than just physical changes. When you shed the physical weight, you also let go of emotional burdens and excess spiritual weight. Combining a mental and spiritual approach with physical efforts can improve your well-being and achieve lasting change.



 


Disclaimer: The information provided in this blog post is for educational purposes only and should not be considered as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or qualified healthcare provider with any questions you may have regarding a medical condition or before making any changes to your diet, exercise, or health regimen. Weight loss results may vary based on individual characteristics and adherence to the suggested approaches. The author and publisher of this blog post are not responsible for any adverse effects or consequences resulting from the use or misuse of the information provided.

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