Weight Loss Supplements

Weight Loss Supplements

Can supplements help with the weight loss process? Let's take a look at common supplements and see what science has to say. 

Green Tea and Weight Loss

• Waist Line Decrease - Individuals drinking more green tea showed a significantly greater decrease in waistline over a 24 week period. (Study link)
• Green Tea and Caffeine - Over the course of 12 weeks, individuals taking both green tea and caffeinehad fat loss rates trending towards statistically significant. (Study link)
• Weight Loss - A meta-analysis of eleven studies revealed that green tea increased weight loss by 1.31kg over a 12 week period. (Study link)

L-Carnitine and Weight Loss

• Body Composition - Two grams of L-Carnitine was administered to 84 subjects over a 30 day period, resulting in an improvement in body composition. (Study link)

CLA and Weight Loss

• Fat Loss - A double blind study involving 60 subjects revealed that CLA dosages above 3.4 grams per day was associated with a decrease in fat mass. (Study link)
• Fat Loss - 157 obese but healthy subjects were given 4.5 grams of CLA for one year resulting in a decrease in body fat levels while experiencing an increase in lean muscle tissue. (Study link)
• Fat Loss - A two year study of 134 overweight subjects given 3.4 grams of CLA revealed a reduction in body fat lass. (Study link)

Whey Protein and Weight Loss

• Increased Protein Intake - Over a 23 week period, overweight subjects using whey protein while bringing protein intake levels up from 12 to 23% experienced a reduction in fat mass by 2.8kg. (Study link)
• Women and Fat Loss - 31 overweight and older females on a calorie restricted diet were administered an additional 50 grams of whey protein a day resulting in enhanced fat loss. (Study link)

HMB and Weight Loss

• Athletes and Fat Loss - 8 athletes were given 3 grams of HMB per day during calorie restriction resulting in a greater amount of fat loss than the placebo group. (Study link)

Weight Loss FAQ

What is the optimal rate of weight loss if I want to maximize muscle tissue retention?

To look your best you need to maximize muscle tissue while reducing fat. Assuming you are utilizing some form of resistance training while dieting, most sources will tell you that any weight loss greater than 1.5 to 2 pounds per week may lead to fat loss and muscle tissue loss.

I don't know how many calories I should eat to lose weight.

Men, start with 2,500 per day. Women, start with 1,800 per day. If after 2 weeks you are not losing an acceptable amount of weight, drop calories by 200-300 per day and give this another 2 weeks.

Why do you lose weight rapidly during the first week of a diet?

When you cut calories you also generally reduce your overall carb intake and sodium intake. When this happens, your body flushes out quite a bit of excess water, resulting in a "week one weight loss surge." Never assume the weight you lose during the first week of a diet will continue. That is unlikely to happen. Weight lost during weeks 2 and 3 of a diet are a better indicator of what to expect at your current calorie intake level.

What diet plan is best for me?

The best diet plan is the one you are most likely to stick with. Pick a plan that motivates you to get started.

Do I have to be perfect, and never eat junk food again?

No. Think about the reasons you gained weight in the first place. If you can address the problems with your diet, and reduce these issues and occurrences by 80%, you should have a rather easy time maintaining your existing weight.

Is eating at night bad?

No. Eating more of your food later in the day does not lead to weight gain. Eating too many calories per day leads to weight gain. It really doesn't matter when you eat, as long as your eating is reasonable.

How many calories are in one pound of fat?

3,500.

Does eating fat make me fat?

Absolutely not. Eating too many calories leads to weight gain.

Why do so many diet plans involve carb reduction?

As a culture we eat a lot of excess carbs. Cookies, chips, sugary drinks. By reducing junk carbs, or going low carb, you make it much more difficult to overeat. Very few of us can overeat protein foods, or fats for that matter. Most of the fats we overeat are contained in carb-heavy junk foods.

Is fruit juice better than soda?

Not generally. Fruit juice is usually fruit with all the good nutrition removed - pulp, skin, etc. All that is left is a high sugar drink, often times with more sugar per ounce that sodas.

If I am very obese should I be performing high intensity cardio?

There is no need to abuse your body with high intensity cardio. Listen to your body and do forms of exercise that make sense. Moving is moving.

What form of cardio is best?

Pick forms of cardio you enjoy. You will be more likely to stick with exercise this way.

Why do most diets fail?

People either quit when they have bad days, or look at dieting as a short term fix rather than a lifestyle change. When you are living a new eating lifestyle it's ok to have bad days, because you go right back to your good habits.

Can you spot reduce fat with exercise?

No. To reduce areas with excess fat you must diet. Exercise will not spot reduce these areas.

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ABOUTME

Ali Al Zeez, Online Fitness Trainer, Blogger.