Science-backed weight loss supplements -
The CDC recommends that people aim for steady, gradual weight loss of around 1—2 pounds per week. This should include 10 portions of fruit and vegetables, good quality protein, and whole grains.
It is also beneficial to exercise for at least 30 minutes every day. Losing weight effectively and avoiding weight regain involves a number of factors. Learn how to lose weight here. Fad diets and rapid weight loss can be unsafe and often lead to people regaining the weight later on.
In this article, learn how to lose weight safely…. People often want to lose weight quickly, but there is a risk of malnourishment, or of giving up and putting on more weight than before. What are the best exercises for weight loss? Find out the best types of exercise for weight loss, according to research, and get other useful tips.
Losing 10 pounds safely is possible in 5—10 weeks or more. Creating a calorie deficit, eating a nutritious diet, and moving more are important factors.
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Medically reviewed by Amy Richter, RD , Nutrition — By Tracey Williams Strudwick — Updated on November 8, Intermittent fasting Tracking diet and exercise Mindful eating Protein with meals Avoid sugar Fiber Gut bacteria balance Sleep Managing stress FAQ Takeaway Many diets, supplements, and meal replacement plans claim to ensure rapid weight loss, but lack any scientific evidence.
Science-backed ways to lose weight. Trying intermittent fasting. Tracking your diet and exercise. Eating mindfully. Eating protein with meals. Cutting back on sugar and refined carbohydrates. Eating plenty of fiber. Balancing gut bacteria. Managing your stress levels.
Frequently asked questions. How we reviewed this article: Sources. Medical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations. We avoid using tertiary references. We link primary sources — including studies, scientific references, and statistics — within each article and also list them in the resources section at the bottom of our articles.
Fatigue, vomiting, and depression have also been reported. Contraindications: This medication is not recommended for people with renal impairment, and those who are pregnant or breastfeeding.
There are several anorectics, or appetite suppressants , available. However, phentermine Adipex-P or Lomaira is the most commonly prescribed. Phentermine is taken orally and requires a prescription from a doctor or other healthcare professional.
How it works: These medications reduce appetite by altering levels of certain neurotransmitters in the brain, which can lead to weight loss. Effectiveness: One study in 3, people compared the effectiveness of several medications for obesity and found that people taking phentermine lost the highest percentage of body weight over 12 weeks.
Those taking phentermine lost an average of 8. However, keep in mind that these medications are only recommended for short-term use, as you can build up a tolerance after several weeks, resulting in decreased effectiveness. Side effects: Potential side effects may include nausea, vomiting, diarrhea, and stomach cramps.
Other severe side effects have been reported and require immediate medical attention, including shortness of breath, chest pain, and swelling of the lower extremities.
Contraindications: This medication is not recommended for people with a history of heart disease, hypertension, hyperthyroidism, glaucoma, diabetes, pregnancy, and certain prescription medications. Most weight loss medications are approved for adults with obesity or overweight and at least one weight-related condition, such as:.
Similarly, setmelanotide Imcivree , is intended to treat obesity caused by certain genetic disorders. Keep in mind that weight loss medications are not suitable for everyone, including people who are pregnant, those with certain health conditions, or individuals taking specific medications.
A healthcare professional can provide guidance on whether you might be a candidate for a prescription, depending on your personal goals, medical history, and health status. Contact a trusted healthcare professional, like your OB-GYN, before taking any weight loss medications or supplements.
Some digital weight loss platforms, including Ro and Calibrate, include GLP-1 medications in their treatment plans for people who meet certain eligibility criteria. You can read our comprehensive reviews of Calibrate and Ro Health to learn more.
Studies also suggest that people with higher body weights are disproportionately more likely to experience disordered eating and eating disorder symptoms.
These behaviors may indicate a disordered relationship with food or an ED. Disordered eating and EDs can affect anyone, regardless of gender identity, race, age, body size, socioeconomic status, or other identities. They can be caused by any combination of biological, social, cultural, and environmental factors — not just by exposure to diet culture.
GLP-1 agonists are currently the most effective anti-obesity medications and are considered safe for long-term use. Currently, only liraglutide Saxenda , semaglutide Wegovy , and tirzepatide Zepbound are approved for weight loss, though some other GLP-1 drugs may be prescribed off-label.
Still, keep in mind that individual results can vary based on many factors, including your diet, health status, and activity level. In addition to maximizing your potential results, it can increase the likelihood of maintaining weight loss in the long term. If considered medically necessary, insurance companies may cover certain prescription weight loss medications.
Some manufacturers also offer savings cards, which can help lower your copay. Ozempic and Wegovy are two different brands of the same drug, semaglutide. However, there are differences in the recommended dosage and how each is administered. Additionally, Wegovy is FDA approved for weight management.
Saxenda liraglutide , Wegovy semaglutide , and tirzepatide Zepbound are three GLP-1 medications recently approved for weight loss. Other GLP-1 medications, such as Ozempic semaglutide , are also sometimes prescribed off-label for weight management.
Prescription medications have strong evidence to support their effectiveness for meaningful weight loss. Additionally, though they can promote weight loss and may even offer other health benefits, note that these medications are not suitable for everyone and can lead to weight regain once you stop taking them.
A doctor or other trusted healthcare professional can help you determine which is right for you and how to incorporate it into a healthy weight management plan. Obesity is a chronic condition, and medications are just one part of a treatment plan to help achieve and maintain weight loss.
Instead, they should be used only as directed and paired with a balanced diet, healthy lifestyle, and regular physical activity for best results. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.
VIEW ALL HISTORY. This article tells you all you need to know about GLP-1 agonists like Wegovy, including whether they are safe and effective for weight loss. Alli diet pills are the over-the-counter version of a weight loss drug called orlistat. This article looks at whether they are actually worth taking….
Plenity, a new hydrogel capsule that expands in the stomach to make a person feel full with less food, has been approved for use by the FDA to help…. Many people store fat in the belly, and losing fat from this area can be hard.
Here are 18 effective tips to lose belly fat, based on studies. Though fad diets typically promise quick and easy weight loss, they seldom live up to the hype.
However, these 8 fad diets actually work. If losing weight is your goal, this article covers 18 foods that may help support a healthy and sustainable weight loss journey, according to science.
Sabudana, also known as tapioca pearls or sago, is a high-carbohydrate food. Overall effectiveness: According to the NIH, CLA might help you lose a "very small amount" of weight as well as body fat.
Side effects: CLA can cause some digestive side effects like constipation and diarrhea, and if taken over the long-term, Sopczak says it may increase your risk of fatty liver disease and insulin resistance. How it works: Guar gum, a type of fiber extracted from guar beans, may help you feel fuller longer, thereby reducing how much you eat, says Sopczak.
What the research says: A review of 20 trials found taking a guar gum supplement resulted in less than 1 pound of weight loss — and that the risk of adverse events like abdominal pain, diarrhea, gas, and cramps outweighed any potential benefits.
Overall effectiveness: The NIH has concluded that taking guar gum "probably doesn't" help you lose weight. Guar gum may help to control appetite, but this same effect could potentially be achieved without unpleasant side effects simply by eating more foods high in soluble fiber such as oats, barley, apples, and oranges.
Side effects: Guar gum may cause gastrointestinal symptoms or trigger an allergic reaction in some people, says Sopczak.
How it works: Extract from the bitter orange fruit contains synephrine, a compound with stimulant effects believed to reduce appetite and increase fat burning. What the research says: A review of 23 studies totaling about participants found nine of the studies showed that synephrine may cause an increase in metabolic rate, suggesting it may be beneficial in weight management.
However, researchers said well-controlled, longer-term studies involving only bitter orange extract are needed since about two-thirds of subjects also consumed caffeine, which may have impacted results. Overall effectiveness: While bitter orange extract may slightly suppress appetite and increase how many calories you burn, the NIH says the word is still out on whether it can actually help you lose weight.
Research on the potentially harmful effects of bitter orange is inconclusive — some studies found bitter orange raised heart rate and blood pressure , while others found it didn't have cardiovascular effects at common doses up to milligrams.
How it works: The active ingredient in ephedra, an herb that comes from an evergreen shrub, is a known stimulant that may increase your metabolic rate, thus helping you to burn more calories and ultimately lose weight. What the research says: A review of nine studies totaling overweight or obese participants found products containing ephedrine were associated with around 4.
Overall effectiveness: Researchers have struggled to discern the effectiveness of ephedra since there aren't any long-term studies and most studies have also included caffeine , which is known to support weight loss.
Ultimately, the risks of these supplements seem to far outweigh the potential benefits. Side effects: The FDA banned this highly controversial supplement in because it can increase heart rate and blood pressure , and in rare cases, cause heart attack , stroke , or even death.
How it works: Chitosan is a sugar mainly derived from the outer skeletons of crustaceans. According to Sopczak, it is said to turn into a gel-like substance in the stomach which then binds to fat in the intestines , but evidence of this is inconclusive.
What the research says: A review of 14 trials totaling 1, overweight or obese subjects found chitosan supplements slightly reduced body weight — by about 2. Overall effectiveness: According to the NIH , chitosan does not bind to nearly enough fat to result in significant weight loss.
Side effects: Chitosan is generally considered safe , but Sopczak says possible side effects include upset stomach, nausea, bloating, and constipation.
How it works: The mineral chromium is believed to increase lean muscle mass while reducing body fat. It also helps insulin perform properly , which Sopczak says helps the body process carbs, fat, and protein more effectively.
What the research says: A review of nine trials with a total of participants found overweight and obese adults who took chromium picolinate a supplemental form of chromium lost an average of about 2. Researchers determined this amount of weight loss was of "debatable clinical relevance" and that more "reliable evidence" is needed to verify the efficacy of these supplements.
Overall effectiveness: The NIH says chromium may help you lose a "very small amount" of body weight and fat. Less than 2. Side effects: In supplement form, high doses of chromium can interfere with insulin and other diabetes medications.
This supplement should also be avoided by those with kidney or liver problems , or with anemia. Kidney damage, worsened depression or anxiety, and irregular heartbeat have been reported in rare cases.
People with liver or kidney problems , or people with anemia, should not take chromium without first talking to their doctor. While there's a chance some of these supplements — like green coffee extract, CLA, and chromium — may help support your weight loss efforts, Kumar says there still aren't enough randomized controlled trials to prove they result in significant, sustained weight loss on their own.
Experts agree none of these products will work miracles without healthy changes to your diet and exercise habits. Because of the potential for interactions with medications and side effects, you should always talk to your health care provider before trying any of these supplements.
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