If you want to lose weight and feel slim and trim, the only long-term strategy is to reduce calories and increase exercise. The good news is that there are several weight loss supplements that can complement your efforts. 

In This Healthy Insight:

1. Causes of Weight Gain
2. Herbs for Weight Loss
3. Foods to Jumpstart Your Weight Loss!
4. Vitamins for Healthy Weight
5. Minerals that Support Weight Maintenance
6. Other Weight Loss Supplement

Causes of Weight Gain

1. Thyroid issues
2. Lack of sleep
3. Sedentary lifestyle
4. Aging
5. Stress and anxiety
6. Low mood
7. Consuming too many calories
8. Menopause
9. Blood sugar issues
10. Water retention
11. Medication
12. Heart or kidney issues

Herbs for Weight Loss

• Apple Cider Vinegar
• Green Tea
• Garcinia Cambogia
• Gymnema Sylvestre
• Ginger
• Green Coffee Bean
• Cinnamon
• Black Pepper

Apple cider vinegar

A number of studies have mixed results, but apple cider vinegar continues to be a dieter’s favorite. Two recent studies suggest that drinking apple cider vinegar before or during a meal has an impact on blood sugar levels. Blood sugar levels are important for helping to manage cravings and portion control, leading to the consumption of fewer calories.

Green tea

For 4,000 years it’s been used for good health and its popularity continues to grow. Green tea has a long list of benefits including the potential to curb appetite and benefit metabolism, especially when standardized to maximize its polyphenols. 

Garcinia Cambogia

Native to Southeast Asia, this pumpkin-shaped fruit has a tropical, sweet flavor. In recent years it’s become popular for increasing metabolism and suppressing appetite due to its hydroxycitric acid (HCA) content which is thought to inhibit fatty acid metabolism.

Gymnema Sylvestre

Native to India and Southeast Asia, gymnema sylvestre has been used for centuries in Ayruvedic medicine. Herbalists today prize it for helping to maintain healthy blood sugar levels. Scientists now know that gymnema sylestre contains a compound called gymnemic acid, which can help reduce the perceived sweetness of foods to ward off sugar cravings. In fact, one of its common names, gumar, actually means “sweet destroyer.”

Ginger

From the flowering plant Zingiber officinale, ginger is well-known for soothing tummies after meals as it is thought to decrease fat absorption. Lesser known is its potential to create feelings of fullness and help metabolize food.  

Green Coffee Bean

Found in many weight loss supplements, green coffee bean is made from beans that haven’t yet been roasted. They are high in chlorogenic acid, which is thought to aid in weight loss, especially belly fat.

Cinnamon

From the inner bark of the cinnamomum tree, cinnamon delivers antioxidants for various health benefits and is especially popular for maintaining blood sugar levels, easing gas and encouraging proper digestion. Some herbalists believe it can keep you feeling full longer, so you reduce your intake and calories.

Black Pepper

Contains a powerful compound called piperine, with potential weight-lowering effects as it works to inhibit the formation of new fat.

Foods to Jumpstart Your Weight Loss!

Reach for protein, non-starchy vegetables, and fiber-rich foods to fill you up and reduce cravings.

Protein Sources Include:

• Beef
• Chicken
• Salmon
• Eggs
• Nuts
• Dairy

Protein is especially important for breakfast which has been shown to have a lasting effect reducing calorie intake during the day. For snacks, reach for 1/4 cup nuts, Greek yogurt or cottage cheese.

Non-Starchy Vegetables Include:

They’re nutrient-rich with a high-water content to fill you up.

Vitamins for Healthy Weight

Vitamin B and Weight Loss

The B vitamins include B1, B2, B3, B5, B6, B7, B8, B9, B12. These vitamins are important for healthy metabolism. B vitamins help your body process carbs, proteins and fats and convert food into energy. Each B vitamin has both specific and overlapping duties related to heart, nerves, appetite, growth, vision, skin, blood sugar levels, immune system, red blood cells, and more. B complexes contain most or all of the B vitamins and are widely available.

Vitamin D and Weight Loss

It appears that overweight individuals have lower vitamin D levels which could be due to diet, consuming fewer foods with vitamin D, and behavioral issues, spending less time in the sun. 

Minerals that Support Weight Maintenance

Chromium Picolinate

An important trace mineral that is involved in sugar and fat metabolism, chromium also works to improve body composition, foster fat loss and limit fat storage while enhancing energy. This one’s a weight loss winner!

Magnesium and weight loss

Magnesium is involved in blood sugar, an aspect of weight management often overlooked. It also plays a role in easing stress and anxiety which can lead to overeating and problems sleeping. Finally, magnesium may enhance the benefits of exercise, so if you’re working out, magnesium can help you make the most of it!

Other Weight Loss Tips

• Reduce Sugar & Refined Carbs
  Processed foods like white rice, bread, and pasta give you an energy spike that quickly drops. Swap out sugary drinks with herbal teas and smoothies using water instead of fruit juice.
  
• Get A Good Night’s Sleep
  Have you ever noticed when you haven’t slept well, you’re craving donuts and other unhealthy foods? Lack of sleep throws your hormones out of whack and is one of the strongest risk factors for weight gain. Aim for at least 7 hours nightly.
  
• Drink Water Before Meals
  Drinking a full eight ounces of water 30 minutes before a meal fills you up and can increase weight loss over time. Staying hydrated also fosters good digestion so you’re less likely to feel bloated and backed up.
  
• Try Apple Cider Vinegar for Weight Loss Support
  Used for thousands of years for various health issues, apple cider vinegar has been the go-to dieter’s aid in modern times and is enjoying a huge resurgence.