Do weight loss supplements really work? The market for weight loss products never ceases to come up with new products that we can try. After all, they know that if we really want to lose weight, we will try almost everything that we get advertised with a photo before and after. Take for example the flat belly tea that your favorite Instagram model is trying to sell you. Is it really worth the investment?
ISSA certified personal trainer and strength and conditioning coach Alexander Carrington says that various weight loss supplements are offered to everyone, from casual gym visitors to professional bodybuilders. They come under names such as fat burners, flat belly tea, hydroxy cut, among others. But do they really work?
"Yes, but for the most part, not really," says Carrington.
He explains: “The truth is that they do not really work as well or if it has been shown that they work a little, they are not recommended or are missing long-term studies. People have tried the series of supplements that claim to help you lose weight with mixed anecdotal results. Research on these supplements is currently limited and most do not show much difference between taking it and taking a placebo. "
He also points out that in the few cases where significant weight loss occurs as a result of a supplement, more research is needed into the ingredients and that the products can cause various unwanted side effects.
"The effect that most of them claim is that you get a metabolic boost to help you burn fat faster, reduce appetite, or reduce fat intake," he breaks down. “In the case of flat abdominal teas, what really happens is that you end up eating less when you use them, sometimes much less, making you turn off quickly for a short period of time. However, you do not need the tea to eat less, you could do that yourself. Even if you return to your normal diet, you will probably get heavier again, sometimes more due to excessive eating. "
Carrington notes that these types of supplements usually contain high levels of caffeine, which has been shown to significantly increase fat burning by causing a metabolic boost, while at the same time suppressing your appetite. Although the small amount of caffeine in your coffee cup does not cause serious problems, the high amounts of the stimulant in these products can cause unwanted side effects, he says.
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"Feelings of alertness, nausea, jitters, diarrhea and anxiety are the typical symptoms," he says. "Caffeine consumption has been associated with insomnia and a reduction in sleep quality when taken at night."
Glucomannan is another ingredient that is found in many supplements. It is a dietary fiber that is usually made from the root of the konjac plant and is sold in powder, capsule and tablet forms.
“This also works by suppressing your appetite. You feel full, so you eat less during meals. You must take it before meals. This is quite effective in causing weight loss, but you can also just eat less - that's the end goal. "
It is believed that green tea extract causes increased hormone activity, resulting in fat loss. This is usually a well-tolerated supplement.
“The most common side effects of these supplements are bloating, constipation, digestive disorders, anxiety, irritability, and sleep disorders. Although the consumption of green tea itself is fine, the extract can contain very high doses and in rare cases have caused liver damage, "Carrington warns.
Although the fitness coach understands that many people struggle to reduce their portions alone, he would not recommend weight loss supplements to his customers.
“It's much cheaper to stick to a diet that causes a calorie deficit (that is, you eat a little less than necessary) and do some kind of exercise than trying a weight loss supplement that has not been proven to work can be harmful , or that you just don't feel well, "he reasons. "The long-term alternative to weight loss supplements would be a sustainable diet and lifestyle change."
This change, says Carrington, is not something you need to go to a gym to achieve - you can achieve this at home as long as you exercise regularly, of any kind, that has a power and cardio component.
He adds: “This is the most rewarding way to lose weight, and above all, to keep the weight off and stay healthy.
ISSA certified personal trainer and strength and conditioning coach Alexander Carrington says that various weight loss supplements are offered to everyone, from casual gym visitors to professional bodybuilders. They come under names such as fat burners, flat belly tea, hydroxy cut, among others. But do they really work?
"Yes, but for the most part, not really," says Carrington.
He explains: “The truth is that they do not really work as well or if it has been shown that they work a little, they are not recommended or are missing long-term studies. People have tried the series of supplements that claim to help you lose weight with mixed anecdotal results. Research on these supplements is currently limited and most do not show much difference between taking it and taking a placebo. "
He also points out that in the few cases where significant weight loss occurs as a result of a supplement, more research is needed into the ingredients and that the products can cause various unwanted side effects.
"The effect that most of them claim is that you get a metabolic boost to help you burn fat faster, reduce appetite, or reduce fat intake," he breaks down. “In the case of flat abdominal teas, what really happens is that you end up eating less when you use them, sometimes much less, making you turn off quickly for a short period of time. However, you do not need the tea to eat less, you could do that yourself. Even if you return to your normal diet, you will probably get heavier again, sometimes more due to excessive eating. "
Carrington notes that these types of supplements usually contain high levels of caffeine, which has been shown to significantly increase fat burning by causing a metabolic boost, while at the same time suppressing your appetite. Although the small amount of caffeine in your coffee cup does not cause serious problems, the high amounts of the stimulant in these products can cause unwanted side effects, he says.
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"Feelings of alertness, nausea, jitters, diarrhea and anxiety are the typical symptoms," he says. "Caffeine consumption has been associated with insomnia and a reduction in sleep quality when taken at night."
Glucomannan is another ingredient that is found in many supplements. It is a dietary fiber that is usually made from the root of the konjac plant and is sold in powder, capsule and tablet forms.
“This also works by suppressing your appetite. You feel full, so you eat less during meals. You must take it before meals. This is quite effective in causing weight loss, but you can also just eat less - that's the end goal. "
It is believed that green tea extract causes increased hormone activity, resulting in fat loss. This is usually a well-tolerated supplement.
“The most common side effects of these supplements are bloating, constipation, digestive disorders, anxiety, irritability, and sleep disorders. Although the consumption of green tea itself is fine, the extract can contain very high doses and in rare cases have caused liver damage, "Carrington warns.
Although the fitness coach understands that many people struggle to reduce their portions alone, he would not recommend weight loss supplements to his customers.
“It's much cheaper to stick to a diet that causes a calorie deficit (that is, you eat a little less than necessary) and do some kind of exercise than trying a weight loss supplement that has not been proven to work can be harmful , or that you just don't feel well, "he reasons. "The long-term alternative to weight loss supplements would be a sustainable diet and lifestyle change."
This change, says Carrington, is not something you need to go to a gym to achieve - you can achieve this at home as long as you exercise regularly, of any kind, that has a power and cardio component.
He adds: “This is the most rewarding way to lose weight, and above all, to keep the weight off and stay healthy.
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