There are no shurtcuts or magic supplements for weight loss. Nearly all supplements, in fact, are a complete waste of money. But there are a few things you can supplement with that have been proven to make a marginal difference, when combined with a proper diet.
Note that I’ve listed them in order of how beneficial they are to fat burn.
Omega-3 is probably the single most important, most effective supplement you can take. (There’s not even a close second). I’ve never found a single serious athlete or body-builder who isn’t taking at least 1,200 mg of Omega-3 fish-oil every day. I take 2,400 mg a day, which isn’t uncommon.
The benefits of fish-oil specifically for weight loss have been scientifically proven again and again and again. The list of good things it has been PROVEN to do for your body are a mile long. Net result? Take fish-oil and you could lose as much a 1-2 lbs of body-fat MORE per month than you would otherwise. That may not sound like much, but that’s 10 to 20 lbs over the course of a year!
Buy an Omega-3 supplement with DHA & EPA fatty acids that has a thicker gelatin shell (it digests more slowly and doesn’t give you the fish burps). If you’re not sur what to buy, I like this one (Amazon).
I talk a lot about the extensive benefits of creatine here. Long-story short? You should probably be using it (5 g a day!). It’s cheap, effective, has been studied more than any other supplement in history, and the benefits are off the charts with no significant downside.
Creatine will help keep your metabolism boosted while you drop weight. It does this by preserving muscle mass. (Again, this has been proven again, and again, and again). Normally, weight loss will slow your metabolism over time (there’s nothing you can do to completely prevent that), but supplementing with creatine helps minimize the problem.
It has absolutely no negative side-effects (and no, ladies, it won’t make you “bulky.” If you buy the good stuff, it won’t make you retain water, either). It will, however, increase your overall workout performance by anywhere from 5 to 10 percent!
Buy the micronized stuff from a trusted brand, and take 5 g per day. Just add it to one of your protein shakes. Timing makes no difference and it takes about 2 weeks before it’s really in your system. If you’re not sure what to get, I like this one (Amazon).
Use it. You’ll thank me later.
3) Apple Cider Vinegar
Yup… you read that right. Several recent studies have proven that Apple Cider Vinegar can have a small impact on your body’s ability to burn fat when combined with proper diet and exercise. However, it’s basically useless if you aren’t already eating properly.
The net benefit as it relates to fat burn is definitely no more than a half-pound of overall extra fat-loss per month. So, it’s no miracle supplement. But again, spread over 12 months, is still 6 extra pounds per year!
The more important benefits to ACV are that it helps stabilize blood sugar (which prevents carb cravings and may make you feel more full). It also aids in helping with constipation and digestion (you’ll likely digest your food more slowly, which can help with hunger). This one is inexpensive and has no real downside (other than the nasty taste), so it’s one of those “why not?” things.
- To start, take 1 tsp after every meal. (start with this small dosage to make sure you can tolerate it).
- You can eventually work up to 2 tsp after each meal, but don’t go more than that.
- Dilute the ACV with at least 8 oz of water (to protect the enamel on your teeth). Feel free to mix it with 8 oz of something else if it makes it easier for you to drink.
- Any unpasteurized, unfiltered brand is fine.
- DO NOT TAKE this if you have type-1 diabetes as it may worsen gastroparesis.
If you’re not sure what to buy, I like this one. (Amazon).
While the fat-burn benefits are fairly negligible, the other benefits make this a supplement that’s worth considering.
Known BAD supplements
Don’t bother with “fat burners” and “thermogenics.” Definitely avoid any and all prescription weight loss drugs and stay far away from any supplements or shakes that you buy through an MLM! (The MLM-based products are all over-priced, over-hyped scams).