A study examined the connection between dehydration and obesity and found that people who were not well-hydrated had higher body mass indexes BMIs. Sometimes you may feel hungry when dehydrated, and drinking water can help curb food cravings.

When hungry, have a glass of water and wait for 30 minutes. If you are truly hungry, it won't go away. But if you are feeling thirsty, that water should do the trick. To lose weight, we recommend having a food and weight diary for self-monitoring.

You can use a mobile app, a paper diary, or a dedicated website to keep track of your daily food intake. You can also monitor your progress by keeping a weekly weight log.

Mindful eating has been shown to improve various life factors, including one's relationship with food. Better understanding one's body leads naturally to healthier dietary decisions. People who engage in mindful eating also try to eat slowly and relish their food.

Allowing a meal to last for 20 minutes usually allows your body to register all of the signals for satiety. Drinking sugar-sweetened soda, juice, alcohol, or tea may add up to hundreds of calories daily.

These are called "empty calories" since they supply extra energy content without providing any nutritional value. Unless you consume a smoothie to substitute for a meal, stick to water or unsweetened tea and coffee.

Keeping your kitchen stocked with diet-friendly foods and making a regular meal plan will help your weight loss journey.

If you want to lose weight, clear your kitchen of junk or processed foods and ensure you have the ingredients to prepare simple, healthful meals. This can help you reduce impulsive, unplanned, and irresponsible eating.

Regular exercise is encouraged for both physical and mental health. For weight loss to be effective, increasing physical activity regularly while being disciplined and intentional is often essential.

One hour of moderate-intensity daily activity, like brisk walking, can do the trick. If one hour per day isn't possible, you can aim for at least minutes weekly.

Your diet should be built around healthy meals and snacks. Ensure each meal has 50 percent fruit and vegies, 25 percent protein, 25 percent healthy grains, and 25 to 30 grams of fiber. Consuming too much food, even low-calorie ones, can result in weight gain. So, you should avoid estimating a serving size and instead use measuring cups and serving size guides.

Guessing usually leads to overestimating and ending up eating more than you need. Apart from any of the ten natural supplements on our list, you can suppress your appetite by eating spicy foods, maintaining a high-protein diet, having a regular eating schedule, maintaining a ketogenic diet, and drinking Plenty of water, to mention a few.

Note that there's no one-size-fits-all tactic to weight loss. So, it's wise to prioritize your overall health and well-being. Green tea has appetite-suppressing effects due to its different active compounds, including caffeine, specific catechins, and epigallocatechin gallate EGCG.

These compounds interact with various mechanisms in the body that help regulate appetite. After eating, your intestines usually release a hormone called cholecystokinin CCK , alerting the brain that the body has had enough. When CCK is released, the appetite reduces immediately.

This is why most people use green tea to regulate their appetite. Apple cider vinegar ACV has been suggested to potentially suppress appetite, though the scientific evidence supporting the claim is limited.

Research and anecdotal reports indicate that ACV's components and potential impacts on digestion and blood sugar levels influence appetite and food intake. The answer is yes, although it may not be as much as you'd hope.

Besides, keep in mind that appetite suppressant effects may vary among individuals. Coffee has been shown to curb appetite, impact appetite hormones, and delay stomach emptying, which can help reduce food intake.

Besides, caffeine has been proven to boost fat burning and help lose body weight. Affiliate Disclosure: The links provided may earn us a small commission at no additional cost to you if you choose to purchase the recommended product.

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Weight Management. Top 12 Best Natural Appetite Suppressants. Top 12 Best Natural Appetite Suppressants Updated January 25, Facebook Icon. LinkedIn Icon. Pinterest Icon. Pocket Icon. Illustration of a healthcare provider asking questions on a smart phone.

Virtual weight loss solution. A personalized GLP-1 medication program eg. Wegovy, Ozempic , delivered to you via our partner Korb Health. Customized online program and wellness coaching Prescription medications and supplies shipped to your door Learn more.

What Are Natural Appetite Suppressants? Top 3 Best Natural Appetite Suppressants Instant Knockout Cut Hourglass Fit InnoSupps Night Shred Appetite Suppressant, Nighttime Fat Burner. Instant Knockout Cut The Editor's Choice Instant Knockout, crafted for rapid weight loss without sacrificing muscle, caters to fighters facing tight weigh-ins.

Pros USDA-certified organic and non-GMO Powerful appetite suppression No jitters or unwanted side effects Natural ingredients for a clean boost Convenient and easy-to-use capsules Cons May take some time to see results.

Hourglass Fit. Pros: Natural appetite suppressant Supports weight management Formulated for women's bodies Boosts energy levels Contains researched ingredients Cons: May take time to see noticeable results Hourglass Fit utilizes a blend of natural ingredients that work synergistically to help curb cravings and support weight management goals.

InnoSupps Night Shred Appetite Suppressant, Nighttime Fat Burner. Pros The suppressant promotes quality sleep, which is vital to overall well-being.

Third-party labs tested it for purity and potency. It contains CLA and L-carnitine, ingredients vital for fat burning. Vegan-friendly with no cheap fillers or artificial sweeteners Cons It was expensive. NatureWise Pure Garcinia Cambogia for Metabolism Support and Appetite Management, Ct.

Pros It contains no artificial additives, stimulants, chemicals, or fillers. The suppressant drops boost metabolism and promotes weight loss.

Vegan-friendly suppressant Third-party labs tested it for purity and potency. Cons It might cause headaches. Zenwise Health Appetite Suppressant With Green Tea Extract, 60 Ct. Pros Easy to incorporate into your daily routine It also stimulates the brain and memory.

Effective appetite suppressant in supporting weight management Formulated with natural, non-GMO ingredients Cons Some users didn't like the taste. Pros The suppressant improves mood and energy levels.

Vegan-friendly, non-GMO, and gluten-free suppressant It contains high levels of carotenoids, which promote optimal eye health. Cons The effectiveness may vary from one person to another.

NUTRAMODE Premium Green Tea Extract, Natural Appetite Suppressant, 60 Ct. Pros The suppressant has natural brain-boosting properties. Formulated with natural, non-GMO ingredients It supports detoxification processes and healthy fat oxidation. Cons It causes mild side effects, such as jitters.

Nature Berg Green Coffee Bean Extract, Natural Appetite Suppressant, 60 Ct. Pros The suppressant provides an energy boost. It enhances brain and memory function.

It's vegetarian-friendly and non-GMO. Cons It causes mild constipation. Metabolism Booster, Appetite Suppressant, Weight Loss Drops. Pros The suppressant drops boost metabolism and promotes weight loss.

It comes with easy-to-use instructions, making adding to your daily routine easier. Another study, from , found evidence that drinking beverages containing soluble fiber, ECGC, and caffeine can leave people less likely to eat so much at the next meal.

Green tea extract contains caffeine and catechins, which can boost metabolism, burn fat, and aid weight loss. Combining green tea extract with other ingredients may decrease appetite levels and reduce food intake. Conjugated linoleic acid CLA is a type of fat present in some animal fats and as supplements.

Some experiments have suggested CLA supplements might help improve body composition and reduce body fat and obesity, but more studies are needed. Conjugated linoleic acid is a a naturally-occurring trans fat that may help with weight loss.

It may work by changing the way your body metabolizes fat. Garcinia cambogia comes from a fruit of the same name, also known as Garcinia gummi-gutta. The peel of this fruit contains high concentrations of hydroxycitric acid HCA , which may have weight loss properties.

A review of eight trials, with data for participants, suggested that Garcinia supplements could reduce:. However, more studies are needed to confirm the safety and effectiveness of Garcinia HCA supplements for weight management.

Garcinia cambogia contains hydroxycitric acid HCA. HCA has been shown to help increase serotonin levels, which may improve fullness levels. However, some studies show no significant effects from this supplement. Yerba mate is a plant native to South America. Some research has suggested that taking capsules containing a total of 3 g of yerba mate daily for 12 weeks may help reduce body fat and improve the waist-hip ratio of people with obesity.

Moreover, a study of 12 healthy women has indicated that taking 2 g of yerba mate before performing a minute cycling exercise reduced appetite and also boosted metabolism, focus, and energy levels. Yerba mate appears to be safe and does not seem to produce any severe side effects. However, drinking yerba mate very hot and reusing the same leaves may lead to a higher risk of esophageal and other types of cancer.

Yerba mate is a plant known for its energy-boosting properties, and it may also help with appetite reduction and weight loss. Studies suggest that the caffeine in coffee may help promote weight loss by:. It seems that ingesting caffeine 0. Nevertheless, note that a high caffeine intake may raise blood pressure in some people.

The caffeine in coffee may help reduce appetite, delay stomach emptying, and influence appetite hormones, all of which can help you eat less.

Caffeine may also increase fat burn and aid weight loss. The items listed above may offer a natural approach to weight loss alongside dietary measures and exercise.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. VIEW ALL HISTORY. Making a few small changes to your morning routine can help you lose weight and keep it off. This article tells you how. Nutrient-rich superfoods can benefit your health in many ways, including by helping you lose weight.

Here are 20 of the best superfoods for weight…. Men looking to lose weight have a number of dietary patterns to choose from. Here are the 10 best weight loss diet plans for men. Green tea extract is a concentrated supplemental form of green tea.

Here are 10 science-based benefits of green tea extract. And hunger is your body telling you it's ready for fuel. A healthy overall approach to weight management is the way to go. Work with a registered dietitian or registered dietitian nutritionist RD or RDN to determine your unique nutrition and movement needs and goals.

You can even look for RDs with an Obesity and Weight Management credential. This means they've had additional, extensive training and certification in this area. It is vital to note that a sustainable approach to weight management and overall health involves the following:.

A balanced diet rich in the following can help your overall health:. Read on for more information about the uses and safety of appetite-suppressant supplements and foods.

Researchers completed a study of adverse events due to supplements. The reports documented the following in some individuals 25 years and younger:. Moreover, the following supplement categories had a three-fold increase in the risk for severe medical events compared to vitamins:.

Some supplements, nutrients, and foods have been studied for managing appetite or changing body composition. Fiber is a type of complex carbohydrate found commonly in plant-based foods. The human body cannot fully digest or absorb. It's a vital part of a healthy diet and comes in two primary forms:.

Overall, fiber appears to decrease appetite by increasing satiety. Some evidence suggests that psyllium, glucomannan, and agar have the following properties:. Interactions : Fiber can decrease the absorption of certain medications, thereby decreasing how well they work.

Take your medications at least two to three hours apart from fiber supplements. The following includes information on a few different fiber supplements.

Psyllium is a soluble fiber that forms a gel-like substance in the stomach, which creates a sensation of fullness and thereby decreases appetite. Dosage : The daily dose of psyllium is 3 to Side effects : Common side effects of psyllium include stomach discomfort and bloating. Precautions : Do not take psyllium if you have appendicitis or intestinal blockage.

Interactions : Avoid taking the following medications within three hours of taking psyllium. Glucomannan is a soluble fiber found in roots, tubers, and many plant bulbs.

Dosage : The daily dose of glucomannan is 2—3 g by mouth. Side effects : No side effects were noted in the studies.

Agar has been shown to reduce body weight and fat in a week study of 76 people with type 2 diabetes. Dosage : The daily dose of agar is g by mouth.

Side effects : No side effects were noted in the clinical studies. Getting enough protein from your diet is essential to help build and maintain muscle mass.

Uses : Protein consumption, such as whey protein , has had the following effects. Dosage : The International Society of Sports Nutrition recommends that exercising individuals consume at least 1. Average adults need around 0. Precautions : Caution should be taken if you have kidney or liver problems.

Consult your healthcare provider or registered dietitian to determine the appropriate protein intake if you have kidney or liver problems. Calcium and vitamin D are essential for the following:. Getting calcium from foods is generally better than getting it from supplements. Good food sources of calcium include the following:.

Uses : One study examined the effect of milligrams mg of elemental calcium and vitamin D , using international units IU of vitamin D3, on people with the following characteristics. Calcium and vitamin D supplementation for 12 weeks helped with fat loss.

Moreover, researchers suggested that vitamin D deficiency increased appetite. Dosage : The recommended daily amounts of calcium are as follows. Interactions : Calcium can interfere with the absorption of certain antibiotics, such as the following. Medications used for an underactive thyroid, such as Synthroid levothyroxine , also interact with calcium.

Consult your pharmacist about the appropriate timing of taking your medications and supplements. Vitamin D is best absorbed when taken with a healthy fat.

Dosage : The recommended daily amounts of vitamin D are as follows. Interactions : Certain medications, such as Alli orlistat , can block the absorption of fat-soluble vitamins like vitamin D. Getting enough vitamin D is important, particularly during darker months or at higher latitudes.

Probiotics are the beneficial gut bacteria or yeast. Prebiotics are nondigestible fibers that support the growth of those microorganisms. Synbiotics refer to the combination of both probiotics and prebiotics. Uses : Supplementation with synbiotics for three months increased the abundance of beneficial gut bacteria in people who are overweight or obese.

Inulin , a type of fiber extracted from chicory, is a prebiotic that had the following effects in people with type 2 diabetes:.

However, the effects of inulin on weight and satiety in people who are overweight or have obesity but do not have diabetes are unclear. Dosage : The following dosages have been used in clinical studies.

Side effects : Some side effects of probiotics and prebiotics include the following. Precautions : Some probiotics have caused infections in people with a compromised immune system. Before taking probiotics, talk with your healthcare provider if you have a weakened immune system.

Probiotics and prebiotics are safe during and after pregnancy and lactation. Interactions : Antibiotics can decrease the effects of probiotics. As such, take probiotics at least two hours before or after antibiotics.

Green tea contains the catechin potent antioxidant epigallocatechingallate EGCG and caffeine. Uses : Green tea has been shown to have the following effects.

The caffeine in green tea has been proposed to contribute to the following:. Dosage : Green tea extract doses range from to mg per day by mouth. As green tea contains caffeine, it is advised that you limit your caffeine intake to no more than about mg if you are pregnant or breastfeeding.

Side effects : No side effects were reported in the studies. Precautions : Green tea may increase the risk of congenital disabilities caused by folic acid deficiency. Tea can also decrease iron absorption. You may want to avoid drinking it with your meals.

Liver problems have been reported with using green tea extract in pill form. If you have liver disease, consult a healthcare provider before taking products with green tea extract. Interactions : Green tea and EGCG have decreased intestinal absorption—and thus, the therapeutic effects of—some of the following drugs.

Animal studies indicate that green tea extract and EGCG increase the extent of absorption of the following drugs:. However, human studies are needed to confirm these results.

ALA is an antioxidant fatty acid that helps the body make energy from sugars. Uses : Preliminary evidence suggests ALA had the following effects. Dosage : The dose of ALA ranges from to 2, mg per day by mouth. Side effects : Some of the side effects of ALA are as follows.

Precautions should be taken in the following instances. Interactions : ALA may interact with the following medications.

Conjugated linoleic acid CLA is a polyunsaturated fatty acid found in the following foods:. Uses : A review suggested CLA had the following effects. While the effect of CLA on appetite is unclear, a review of a group of studies indicated that taking 3.

Overall, early evidence suggests that CLA could be used for treating obesity in addition to dietary modification. However, further research in humans is needed to confirm the results.

Dosage : The dose used in clinical trials ranges from 1. Side effects : Most reported side effects were gastrointestinal side effects.

Precautions : Caution should be taken in people with the following conditions or characteristics. Interactions : Until more research is done on the drug interactions with CLA, it is unclear how CLA interacts with prescription and nonprescription medications.

Uses : Besides other amino acids in whey protein, tyrosine has had the following effects. However, outcomes from the study above are limited because it was conducted in only eight females with obesity.

Further studies with a larger sample size and a more diverse population are needed. Dosage : The specific amount of tyrosine was not explicitly stated in the study, but the dose of the whey protein powder was 45 g dissolved in milliliters mL of semi-skim milk.

More specifically, mL of the drink was given by mouth three times every five minutes. Interactions : Caution should be taken if you take the following medications. Uses : Bitter orange Citrus aurantium contains a chemical compound called p-synephrine, which is known to have the following effects.

Despite its popular use as an over-the-counter weight loss product, the quality of evidence is low to support the use of bitter orange for appetite control and weight loss in humans. Dosage : The commonly used doses of p-synephrine range from 25 to mg per day by mouth.

Precautions : Some studies have shown that bitter orange increased blood pressure and heart rate with long-term use i.

Eur J Clin Pharmacol. Abdelkawy KS, Abdelaziz RM, Abdelmageed AM, Donia AM, El-Khodary NM. Effects of green tea extract on atorvastatin pharmacokinetics in healthy volunteers.

Eur J Drug Metab Pharmacokinet. Misaka S, Ono Y, Uchida A, et al. Impact of green tea catechin ingestion on the pharmacokinetics of lisinopril in healthy volunteers. Clin Transl Sci. Tan CSS, Lee SWH. Warfarin and food, herbal or dietary supplement interactions: A systematic review.

Br J Clin Pharmacol. Albassam AA, Markowitz JS. An appraisal of drug-drug interactions with green tea Camellia sinensis. Planta Med. Kucukgoncu S, Zhou E, Lucas KB, Tek C.

Alpha-lipoic acid ALA as a supplementation for weight loss: results from a meta-analysis of randomized controlled trials.

Obes Rev. Alpha-lipoic acid. Tang L, Li XL, Deng ZX, et al. J Nutr Biochem. Bessell E, Maunder A, Lauche R, Adams J, Sainsbury A, Fuller NR. Efficacy of dietary supplements containing isolated organic compounds for weight loss: A systematic review and meta-analysis of randomised placebo-controlled trials.

Int J Obes Lond. Ibrahim KS, El-Sayed EM. Dietary conjugated linoleic acid and medium-chain triglycerides for obesity management. J Biosci. Jaudszus A, Mainz JG, Pittag S, et al. Effects of a dietary intervention with conjugated linoleic acid on immunological and metabolic parameters in children and adolescents with allergic asthma--a placebo-controlled pilot trial.

Lipids Health Dis. Published Feb 3. Mądry E, Malesza IJ, Subramaniapillai M, et al. Body fat changes and liver safety in obese and overweight women supplemented with conjugated linoleic acid: A week randomised, double-blind, placebo-controlled trial.

Published Jun Rigamonti AE, Leoncini R, De Col A, et al. The appetite-suppressant and GLPstimulating effects of whey proteins in obese subjects are associated with increased circulating levels of specific amino acids. Published Mar Agnieszka W, Paweł P, Małgorzata K.

How to optimize the effectiveness and safety of Parkinson's disease therapy? Curr Neuropharmacol. Krishnamurthy HK, Reddy S, Jayaraman V, et al. Effect of micronutrients on thyroid parameters. J Thyroid Res. Published Sep Andersen G, Marcinek P, Sulzinger N, Schieberle P, Krautwurst D.

Food sources and biomolecular targets of tyramine. Nutr Rev. Astell KJ, Mathai ML, Su XQ. A review on botanical species and chemical compounds with appetite suppressing properties for body weight control.

Plant Foods Hum Nutr. Koncz D, Tóth B, Bahar MA, Roza O, Csupor D. The safety and efficacy of citrus aurantium bitter orange extracts and p-synephrine: A systematic review and meta-analysis. Stohs SJ. Safety, efficacy, and mechanistic studies regarding citrus aurantium bitter orange extract and p-synephrine.

Phytother Res. Bitter orange. Costache II, Miron A, Hăncianu M, Aursulesei V, Costache AD, Aprotosoaie AC. Pharmacokinetic interactions between cardiovascular medicines and plant products. Cardiovasc Ther. Published Sep 2. Jeyaprakash N, Maeder S, Janka H, Stute P.

A systematic review of the impact of 7-keto-DHEA on body weight. Arch Gynecol Obstet. Klinge CM, Clark BJ, Prough RA. Dehydroepiandrosterone research: Past, current, and future.

Vitam Horm. National Institutes of Health Office of Dietary Supplements. Dietary supplements for weight loss. Haidar SA, de Vries NK, Karavetian M, El-Rassi R. Stress, anxiety, and weight gain among university and college students: A systematic review.

J Acad Nutr Diet. By Trang Tran, PharmD Trang Tran, PharmD, is a pharmacist who is passionate about integrative health. Use limited data to select advertising. Create profiles for personalised advertising. Use profiles to select personalised advertising. Create profiles to personalise content.

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Develop and improve services. Use limited data to select content. List of Partners vendors. Dietary Supplements. By Trang Tran, PharmD. Medically reviewed by Suzanne Fisher, RD. Table of Contents View All.

Table of Contents. Weight Management. Available Supplements. Lean Protein. Calcium and Vitamin D. Probiotics and Synbiotics. Green Tea Extract. Bitter Orange. Frequently Asked Questions. Warning for Weight Loss Supplements Researchers completed a study of adverse events due to supplements. The reports documented the following in some individuals 25 years and younger: Hospitalization Disability Death Moreover, the following supplement categories had a three-fold increase in the risk for severe medical events compared to vitamins: Muscle building Energy Weight loss In general, their use is not advisable.

DHEA vs. Frequently Asked Questions Are natural appetite suppressants safe? Ephedra is associated with the following reported side effects: Nausea Vomiting Psychiatric symptoms anxiety and mood changes Hypertension high blood pressure Palpitations irregular heart rate Stroke Seizures Heart attack Death With the removal of ephedra from the market, bitter orange is commonly used as a substitute for ephedra due to the structural similarity between p-synephrine and ephedrine, the main component in the herb ephedra.

What are the best ways to manage weight? Can lowering stress help manage weight? Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles.

Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Comfort eating due to stress , anger, or sadness is different from physical hunger.

Research has linked stress with an increased desire to eat, binge eating, and eating non-nutritious food. Mindfulness practices and mindful eating may reduce stress-related binge eating and comfort eating, according to one review. Regular sleep, social contact, and time spent relaxing can also help tackle stress.

The brain is a major player in deciding what and when a person eats. If a person pays attention to the food they are eating instead of watching TV during a meal, they may consume less. Research published in the journal Appetite found that eating a huge meal in the dark led people to consume 36 percent more.

Paying attention to food during meals can help a person reduce overeating. Another article showed that mindfulness might reduce binge eating and comfort eating, which are two significant factors that influence obesity.

The National Institute of Health recommend using mind and body-based techniques, such as meditation and yoga , to curb appetite. If a person wants to suppress their appetite, they can try drinking water, tea, or coffee.

Chewing gum may also help. A key aspect of feeling full is eating balanced meals high in fiber, protein, and healthy fats. This will prevent someone from getting hungry again quickly. If a person is fasting, they can try drinking water, going for a walk, or doing a meditation.

Keeping oneself busy and distracted can also help. Restricting food consumption too much can lead to a relapse of overeating. Instead, eating a good amount of the right foods can reduce hunger and food cravings throughout the day. A person can suppress their appetite by including more protein, fat, and fiber in their meals.

Stocking up on vegetables and pulses can make a person feel fuller for longer. It might also help to try different spices, such as ginger and cayenne pepper, and drink tea to beat unwanted food cravings. Many people wish to lose weight but find that trying one diet after another does not seem to work.

Should they eat less food? Eat different food…. Losing belly fat is a common goal. In this article, we look at some natural ways of achieving it. Various diet and exercise adjustments can help.

Find out how to lose weight that is due to medication using 10 methods. We also discuss why some medications sometimes cause weight gain. Researchers say bariatric surgery can help with weight loss, but it can also help improve cognitive functions including memory.

Researchers say running can help with weight loss but only in the short term. This form of exercise does have other health benefits from maintaining….

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Medical News Today. They also did not gain weight, while those in the placebo group did. A review noted that taking Caralluma fimbriata extract may reduce waist circumference but does not appear to affect body weight or BMI.

Possible adverse effects include constipation, diarrhea, nausea, and rashes. Caralluma fimbriata is an herb that may help decrease appetite levels.

Combined with exercise and a calorie-controlled diet, it may help promote weight loss. Green tea extract may be effective for weight loss , among other health benefits. Caffeine is a stimulant that increases fat burning and suppresses appetite, while green tea catechins — particularly epigallocatechin gallate EGCG — may boost metabolism and reduce fat.

Another study, from , found evidence that drinking beverages containing soluble fiber, ECGC, and caffeine can leave people less likely to eat so much at the next meal. Green tea extract contains caffeine and catechins, which can boost metabolism, burn fat, and aid weight loss.

Combining green tea extract with other ingredients may decrease appetite levels and reduce food intake.

Conjugated linoleic acid CLA is a type of fat present in some animal fats and as supplements. Some experiments have suggested CLA supplements might help improve body composition and reduce body fat and obesity, but more studies are needed.

Conjugated linoleic acid is a a naturally-occurring trans fat that may help with weight loss. It may work by changing the way your body metabolizes fat.

Garcinia cambogia comes from a fruit of the same name, also known as Garcinia gummi-gutta. The peel of this fruit contains high concentrations of hydroxycitric acid HCA , which may have weight loss properties.

A review of eight trials, with data for participants, suggested that Garcinia supplements could reduce:. However, more studies are needed to confirm the safety and effectiveness of Garcinia HCA supplements for weight management.

Garcinia cambogia contains hydroxycitric acid HCA. HCA has been shown to help increase serotonin levels, which may improve fullness levels. However, some studies show no significant effects from this supplement. Yerba mate is a plant native to South America. Some research has suggested that taking capsules containing a total of 3 g of yerba mate daily for 12 weeks may help reduce body fat and improve the waist-hip ratio of people with obesity.

Moreover, a study of 12 healthy women has indicated that taking 2 g of yerba mate before performing a minute cycling exercise reduced appetite and also boosted metabolism, focus, and energy levels.

Yerba mate appears to be safe and does not seem to produce any severe side effects. However, drinking yerba mate very hot and reusing the same leaves may lead to a higher risk of esophageal and other types of cancer. Yerba mate is a plant known for its energy-boosting properties, and it may also help with appetite reduction and weight loss.

Studies suggest that the caffeine in coffee may help promote weight loss by:. It seems that ingesting caffeine 0. Nevertheless, note that a high caffeine intake may raise blood pressure in some people. The caffeine in coffee may help reduce appetite, delay stomach emptying, and influence appetite hormones, all of which can help you eat less.

Caffeine may also increase fat burn and aid weight loss. The items listed above may offer a natural approach to weight loss alongside dietary measures and exercise.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

VIEW ALL HISTORY. Making a few small changes to your morning routine can help you lose weight and keep it off.