Use them to create new meals for instance, make a stir-fry with leftover cooked meats and veggies or have a weekly night where all the leftovers get put out and everyone in the family can eat their favorites again.

You can also bring your own healthy foods to gatherings. Practice mindful eating , chewing slowly and enjoying the flavor of your food. This process will ensure that you not only consume fewer calories, it also eases digestion and helps your brain to catch up with your body.

Try down-sizing your plate, since the same serving of food looks like less food on larger plates, tricking your brain into eating less. Or, is your office having a pizza party and the smell of cheesy goodness is too hard to resist? Pick the slice loaded with veggies, enjoy and then turn away.

Also remember to have protein, fiber and healthy fat at every meal. Not enough protein, for example, can make satiety hard to achieve. However, a cheat meal — not a day! Sometimes giving yourself a little cheat takes the wind out of those cravings and keeps your week on track, so start with one cheat meal a week and gradually scale back.

A study published in the journal Frontiers in Psychology showed that experiencing boredom actually not only increased the amount of snacking, but also the amount of unhealthy eating overall. If you want to break through a weight-loss plateau, jumpstart your metabolism and lose belly fat fast, there is no better type of exercise than high-intensity interval training , such as Tabata training.

Studies show that this type of exercise causes an afterburn effect in your body so you keep burning fat for hours after your workout.

Try doing interval training three to four days a week for between 20 and 40 minutes. Here is an example of a 4-minute Tabata with 40 seconds of high-intensity exercise and then 20 seconds of rest. You would repeat this set 2 to 3 times for a complete workout:.

They can help shape a fitness program to reach your goals while taking into account any special considerations. A certified personal trainer can be a great way to kick-start your healthy lifestyle or help get you over a weight loss plateau. First, when you exercise, you burn through stored glycogen in the muscles for energy.

To achieve genuine fat loss during a workout, 30 to 60 minutes of lower- to moderate-intensity exercise is required. Could lifting weights truly be one of the fastest ways to lose weight? Building muscle helps you lose inches all around, keeps your metabolism going after leaving the gym and will help you look better, too.

Researchers even discovered that weight training could be more beneficial for reducing belly fat than aerobic exercise. Protein is essential for building lean muscle and supporting a healthy metabolism. Because it can sometimes be difficult to get all the protein you need through eating meat, protein powder is a great supplement for fat loss.

You can add it to smoothies, baking or drink it in water or juice. The best protein powders available include collagen protein, protein made from bone broth , organic whey protein, seed protein, pea protein, hemp protein and brown rice protein.

Collagen is the most easily digested protein and can help heal your body in addition to helping your metabolism. A meta-analysis published in the Journal of the American College of Nutrition examined the effect of whey protein, with and without resistance exercise, on body weight and body composition.

Researchers found that adults supplementing with whey experienced significant decreases in body fat and body weight. The results were even more significant among adults who combined whey protein supplementation with resistance exercise.

Quality greens powders contain fat-burning compounds like green tea, green coffee and rhodiola that can boost your energy. They also contain green foods like chlorella, wheatgrass juice and kale that may help improve digestion and bloating.

Try taking one scoop mixed with water before or after exercise. Fish oil is a rich source of omega-3 fatty acids, specifically EPA and DHA. These healthy fats can help reduce inflammation and may work to improve body composition and counteract obesity-related metabolic changes.

Vitamin D is a vitamin and pro-hormone that can help balance hormones, which aids in fat loss. Take 1, milligrams of fish oil daily and 2, I. of vitamin D3.

Probiotics are involved in energy homeostasis, regulation of appetite, dietary intake and storage of lipids. Taking a daily probiotic can support digestion and may also help manage blood sugar, particularly when combined with prebiotics and a high-fiber diet.

Yohimbe or yohimbine is an herbal supplement. Yohimbine may have certain fat-burning abilities and work even better while someone is fasting. Although not every study has shown that yohimbe can have slimming effects, certain other studies have found positive results.

One study found that yohimbine significantly increased mean weight loss in overweight female patients following a low-energy diet. Taurine is a type of amino acid that is found in the tissues throughout the body.

It can also be produced in small amounts. L-taurine is often added to energy drinks for those looking to take advantage of the potential taurine benefits. It is believed to be associated with a number of health benefits, such as increased fat-burning during exercise and improved heart health.

Want to know how to lose weight fast? One option is trying the ketogenic diet. A ketogenic diet is an extremely low-carb diet in which you drastically reduce or completely eliminate the amount of glucose you eat.

Once glucose has been eliminated from the body and there are no carbs available for your body to use for energy, the body will turn to stored fat instead, putting you into the metabolic state called nutritional ketosis.

By drastically reducing our intake of carbs, our bodies release less insulin. Less insulin in our bloodstreams means glycogen is used by our bodies as energy and not stored — and when that supply is over, it turns to fat next.

A low-carb diet is a diet that limits carbohydrate foods — such as foods with added sugar, grains, starchy vegetables and fruit — and emphasizes foods high in protein and fat.

There are various types of low carb diets in existence, one of which is a high-protein diet. Low-carb diets tend to be either very high in fat or high in protein. If you choose to follow a high-protein diet, which is what the Atkins Diet and the South Beach Diet could both be considered, your diet will be roughly distributed as 30 to 35 percent calories from protein, 20 percent or less from carbohydrates, and about 45 to 50 percent from fat.

Similarly, carb cycling is a type of diet plan that involves eating more carbohydrates on certain days of the week, but doing the opposite on the other days: cutting carbs very low in order to achieve easier weight loss. While there are different levels of vegetarian and vegan diets , most vegetarians steer clear of eating meats, including seafood and poultry.

What do vegans eat? Well, they take it a step further and avoid all products that come from animals, including dairy and eggs. Simply swap out meat, fish, etc. for clean proteins like legumes, lentils, quinoa, etc. several times per week or more.

There are plenty of ways to get protein without consuming too many animal-derived foods, such as from nuts, seeds, beans, ancient grains or plant-based protein powders. A plant-based diet is naturally low in fat and high in fiber.

People who follow a traditional Mediterranean diet know how to lose weight naturally without going to extremes. Made popular by the fortunate folks living in one of the most beautiful regions on Earth, people on the Mediterranean diet enjoy fresh fruits and vegetables, embrace fats like olive oil, and eat high-quality poultry and seafood, all in close-to-natural states.

With the allowance of an occasional glass of red wine or steak, this diet allows you to enjoy food and the occasional indulgence. The Paleo diet continues to be a good option. The Paleo concept of going grain-free can be greatly beneficial, as you strip away nutritionally bankrupt, starchy calories that spike insulin levels and instead usually replacing with more vegetables.

Along with jettisoning grain, sugar a major inflammatory and disease creator is forbidden. Instead, the diet relies on popular anti-inflammatory foods like wild-caught salmon, blueberries, leafy greens and nuts.

Also, let those close to you know of your intentions. One, getting emotional support for your goal is always helpful. Plus, it can help eliminate bad feelings that arise once you start making different choices.

Share a post-workout selfie or join an online community where members cheer each other on. Keeping an exercise or food diary can help you see weaknesses in your routine, push yourself out of a fitness plateau or notice what situations drive you to eat more or exercise less.

Pencil workouts into your daily planner the same way you do dinner with friends or that important business meeting. Opt for shorter bouts of exercise throughout the day instead, which science suggests has a similar benefits to doing longer workouts. Try a quick cardio circuit in the morning, a brisk stroll during your lunch hour and an after-dinner strength session.

First, crank up the music. All you have to do is add your favorite fast-paced jams to a playlist and get moving. Second, consider exercising with a group. Classes also provide an opportunity to try something new in a safe, supportive environment.

Embracing a healthy lifestyle means cutting out some things you might have taken for granted, like after-work happy hours with coworkers or weekend brunches with friends. Instead, suggest fun alternatives, like taking a new exercise class together, going on a hike or checking out a spin class.

And while a pound of fat is still the same as a pound of muscle, because muscle is lean and smooth, you can be shedding inches while remaining the same weight.

To get a more accurate depiction of how your body is changing, use body measurement tape instead to track your size and progress. Changing every part of your lifestyle at once is overwhelming and sets you up for failure.

Decide on making just one healthy change a week to allow yourself time to adapt. A chronic lack of sleep is linked to weight gain, diabetes and more. Plus, sleep is an important time to rebuild muscle from your workout routine and give your brain a chance to process and heal. Some studies suggest that sleep-deprived people are more likely to choose larger portions of snacks than those who sleep at least eight hours at night.

We often eat well and exercise throughout the week only to let weekends get out of control. The best thing to remember is that no one decision will derail your efforts. Squeeze in a minute workout and remind yourself to do more the next time you can. How it works: GLP-1 agonists work by slowing the emptying of the stomach, increasing feelings of fullness, and reducing the secretion of glucagon , a hormone involved in regulating appetite.

Effectiveness: Several studies have found that GLP-1 agonists could be beneficial for weight management. For instance, one study with 1, adults found that taking 2. Another small study found that people taking liraglutide lost an average of Side effects: Common side effects include constipation, nausea, vomiting, diarrhea, dizziness, headaches, increased heart rate, infections, and indigestion.

Though uncommon, severe side effects have also been reported, which may require medical attention. These include kidney problems, thyroid C-cell tumors , gallbladder disease, low blood sugar, and suicidal ideation.

Contraindications: This medication is not recommended for people with multiple endocrine neoplasia MEN syndrome type 2, history of thyroid cancer or pancreatitis, pregnancy, and current use of certain prescription medications. It can also be purchased over the counter as the brand Alli.

After a medical consultation, a doctor can prescribe orlistat. Certain telehealth services may also provide a prescription for this medication. How it works: Orlistat works by blocking the activity of certain enzymes used to break down fats in the digestive tract, which helps to reduce the amount of calories you absorb.

Effectiveness: According to a study of 80 people with obesity, those who took orlistat lost an average of They also experienced significant reductions in body mass index BMI , belly fat, and total and LDL bad cholesterol levels. Side effects: Orlistat often causes digestive issues like loose or oily stools, gas, and frequent bowel movements, making the medication difficult for some people to tolerate.

It could also contribute to nutrient deficiencies, including in fat-soluble vitamins A, D, E, or K. Following a low fat diet is typically recommended while taking this medication to help minimize adverse side effects.

Contraindications: chronic malabsorption, cholestasis a type of liver disease , pregnancy, renal impairment, and current use of certain prescription medications. It requires a prescription from a doctor and is sold under the brand Qsymia. How it works: This medication includes phentermine , a central nervous system stimulant and appetite suppressant with similar mechanisms to amphetamine.

It also includes topiramate , an anticonvulsant that helps reduce appetite and enhance satiety feeling full to promote weight loss. It could also cause increased body temperature, an inability to sweat, and psychiatric or cognitive disturbances.

Contraindications: This medication is not recommended for people with glaucoma eye conditions that can lead to blindness , a history of hyperthyroidism, pregnancy, recent use of monoamine oxidase inhibitors, and current use of certain prescription medications.

This medication, sold under the name Contrave, is an oral medication that combines bupropion, an antidepressant, and naltrexone, which is used to manage opioid or alcohol use disorder. A doctor can determine whether Contrave may be a good option for you and then provide a prescription.

Some online services may also prescribe Contrave following a virtual consultation with a healthcare professional. Over 1 year, participants lost an average of 11—22 lb 5—9 kg.

It might also increase heart rate and blood pressure. Contraindications: This medication is not recommended for people with a history of seizures, end-stage renal disease, pregnancy, and current use of monoamine oxidase inhibitors, opioids, or certain other prescription medications.

Setmelanotide, sold as Imcivree, is in a class of medications known as melanocortin 4 MC4 receptor agonists. How it works: People with specific genetic mutations may experience insufficient activation of the MC4 receptor in the brain, which could contribute to obesity.

Setmelanotide works by increasing the activation of this receptor, leading to reduced hunger, decreased calorie intake, and increased metabolism , all of which could promote weight loss.

Participants also experienced a significant reduction in hunger with no serious treatment-related adverse events reported. Another small study in children, adolescents, and adults found that setmelanotide significantly improved quality of life as early as 5 weeks after starting treatment, which could be related to reduced hunger and body weight.

Side effects: Some of the most common side effects of setmelanotide include injection site reactions, hyperpigmentation , nausea, headache, diarrhea, and stomach or back pain. 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.

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However, in subgroup analyses, calcium did reduce body weight in some groups, including children, adolescents, adult men, premenopausal women, women older than 60, and people with normal BMI [ 74 ].

Overall, the results from clinical trials do not support a clear link between higher calcium intakes and lower body weight, prevention of weight gain, or weight loss.

High intakes of calcium can cause constipation and might interfere with the absorption of iron and zinc, although this effect is not well established. High intakes of calcium from supplements, but not foods, have been associated with an increased risk of kidney stones [ 56 , ].

Capsaicinoids give chili peppers their characteristic pungent flavor. Capsaicin is the most abundant and well-studied capsaicinoid [ 78 ]. Capsaicin and other capsaicinoids have been proposed to have anti-obesity effects via their ability to increase energy expenditure and lipid oxidation, attenuate postprandial insulin response, increase satiety, and reduce appetite and energy intake [ ].

Other research suggests that capsaicin increases satiety by inducing gastrointestinal distress e. Most research on capsaicin and other capsaicinoids focuses on their effects on energy intake and appetite, rather than body weight.

A meta-analysis of eight randomized, placebo-controlled clinical trials evaluated the effects of capsaicinoids on ad libitum energy intake in a total of participants who had a normal body weight or were moderately overweight [ 78 ].

Doses of capsaicinoids ranged from 0. Overall, consuming capsaicinoids significantly reduced energy intake by a mean of 74 kcal per meal; body weight was not assessed, so the impact of this calorie reduction on weight loss cannot be quantified.

The authors noted that the results suggest that at least 2 mg capsaicinoids are needed to reduce calorie intake but that the studies were very heterogeneous. However, the calorie reductions did not significantly affect body weight at either 6 weeks or 12 weeks.

It might also increase serum insulin and reduce high-density lipoprotein HDL cholesterol levels. Otherwise, capsaicin and other capsaicinoids appear to be safe.

Research is underway to reduce the pungency and chili taste associated with capsaicin while retaining its potential biological effects [ 81 ]. Carnitine is the generic term for several compounds, including L-carnitine itself, several acylcarnitines e.

It is composed of the amino acids lysine and methionine [ 84 ]. Carnitine is naturally present in animal products such as meat, fish, poultry, and milk and dairy products; small amounts are present in some plant foods.

Humans synthesize carnitine from its constituent amino acids, so dietary carnitine intake is not necessary. Almost all cells of the body contain carnitine, which transports fatty acids into the mitochondria and acts as a cofactor for fatty acid beta-oxidation [ 85 ].

Because of these effects, carnitine has been proposed as a weight-loss agent. A systematic review and meta-analysis combined the results from nine carnitine supplementation clinical trials in adults including the two described above that assessed weight loss [ 85 ].

The trials included a total of participants. In eight trials, the daily carnitine doses ranged from 1. Overall, study participants who received carnitine supplements lost an average of 1. Additional research on carnitine for weight loss is warranted. Rarer side effects include muscle weakness in patients with uremia and seizures in those with seizure disorders.

Some research indicates that intestinal bacteria metabolize carnitine to form trimethylamine N-oxide TMAO , a substance that might increase the risk of cardiovascular disease [ 91 ]. This effect appears to be more pronounced in people who consume meat than in vegans or vegetarians.

The implications of this effect are not well understood and require more research. Chitosan is a manufactured polysaccharide that is commercially prepared from the exoskeletons of crustaceans.

It is purported to promote weight loss by binding to some dietary fat in the digestive tract, preventing its absorption [ 16 , 41 ]. Chitosan might also decrease cholesterol absorption [ 16 ]. Chitosan capsules taken before meals total of 2. However, the amount of fat that the chitosan trapped would result in a loss of only 1 lb body fat over about 7 months.

Chitosan had no significant effect on fecal fat excretion in the women compared to the control group. At the end of the study, those in the treatment group lost a mean of 1 kg body weight compared to a mean weight gain of 1.

In this study, chitosan treatment reduced body weight mean weight loss about 2. The authors of a Cochrane Review that included 13 trials examining the effect of chitosan on body weight found that chitosan, when taken for 4 weeks to 6 months, reduced body weight by a mean of 1.

They concluded that chitosan appears to be more effective than placebo for short-term weight loss, but most studies have been of poor quality. The authors also noted that results from high-quality trials indicate that chitosan has minimal effects on body weight, and these effects are probably clinically insignificant.

The adverse effects of chitosan are minor and primarily involve the gastrointestinal tract. They include flatulence, bloating, mild nausea, constipation, indigestion, and heartburn [ 93 , 95 , 96 ].

Because chitosan is derived from shellfish, people who are allergic to shellfish could theoretically be allergic to chitosan [ 97 ]. The trivalent form of chromium chromium III is an essential trace mineral that potentiates the action of insulin. Dietary supplements commonly contain chromium in the form of chromium picolinate, which consists of chromium and picolinic acid, although they might also contain other forms, including chromium nicotinate and chromium yeast [ 99 ].

Poor chromium status might contribute to impaired glucose tolerance and type 2 diabetes [ 98 ]. Researchers have hypothesized that chromium supplements increase lean muscle mass and promote fat loss, but study results have been equivocal [ 41 , ].

Some research indicates that these supplements might also reduce food intake, hunger levels, and fat cravings [ ], although data on these effects are sparse.

Several studies have evaluated the effects of chromium supplements, usually in the form of chromium picolinate, on weight loss. Six of the trials included resistance or weight training, and three did not. Chromium picolinate supplementation reduced body weight by 1. Also in , a systematic review and meta-analysis of 11 randomized controlled trials including most of the trials evaluated in the Cochrane Review examined the effects of chromium supplementation in a total of individuals with overweight or obesity [ 99 ].

The authors concluded that daily doses of to 1, mcg chromium for 8 to 26 weeks reduce body weight by 0. Like the authors of the Cochrane Review, these authors noted that the effect is small and of "uncertain" clinical relevance.

Similar findings were reported from an earlier meta-analysis of 12 trials [ ]. Trivalent chromium appears to be well tolerated. Adverse effects from clinical trials include watery stools, headache, weakness, nausea, vomiting, constipation, vertigo, and urticaria hives [ 99 , ].

Chromium does not have an established UL because few serious adverse effects have been linked to high intakes [ 98 ]. Hexavalent chromium chromium VI is toxic and not found in food or dietary supplements. Forskolin is a compound isolated from the roots of Coleus forskohlii , a plant that grows in subtropical areas, such as India and Thailand.

Forskolin is purported to promote weight loss by enhancing lipolysis and reducing appetite [ , ], possibly by stimulating cyclic adenosine monophosphate cAMP production.

This increased cAMP production, in turn, is thought to activate lipase and promote the release of fatty acids from adipose tissue [ 16 ]. Although animal studies indicate that forskolin reduces food intake [ , ], research in humans is very limited and inconclusive.

Compared to placebo, Coleus forskohlii extract had no effect on body weight, appetite, caloric intake, or macronutrient intake. In a study in mice, Coleus forskohlii extract caused dose-dependent hepatotoxicity, but pure forskolin did not have this effect, suggesting that other component s of Coleus forskohlii extract might be responsible for the hepatotoxicity [ ].

Forskolin has not been evaluated in longer term trials. Additional research is needed to better understand the safety and side effects of both short- and long-term use. Conjugated linoleic acid CLA is a mixture of linoleic acid isomers containing conjugated double bonds that is present mainly in dairy products and beef.

The various isomeric forms of CLA include c9,tCLA and t10,cCLA, and it is available in dietary supplements as a triacylglycerol or as a free fatty acid [ ]. Researchers have suggested that CLA enhances weight loss by increasing lipolysis and fatty acid oxidation in skeletal muscle, reducing lipogenesis, and promoting apoptosis in adipose tissue [ 17 , ].

Although CLA appears to reduce body fat mass in animals [ 17 ], results from human studies suggest that its effects are small and of questionable clinical relevance [ ].

One double-blind, placebo-controlled trial evaluated the effects of CLA supplementation as a mixture of c9,tCLA and t10,cCLA in male and female volunteers who were overweight BMI 25—30 consuming an ad libitum diet [ ]. Participants received CLA as a free fatty acid 3.

At the end of the study, body fat mass dropped by significant amounts with both forms of CLA compared with placebo; reductions, on average, were 6. Supplementation with CLA as a free fatty acid but not as a triacylglycerol also increased lean body mass compared with placebo.

In another double-blind crossover trial, daily supplementation with CLA oil 6. These findings are similar to those from a randomized, double-blind, placebo- controlled trial in 63 adults with overweight or obesity BMI 24—35 that found statistically significant, but small, reductions in mean weight 0.

In contrast, those in the placebo group did not lose a significant amount of body weight 0. However, 3. The authors of a systematic review and meta-analysis of seven randomized controlled trials concluded that taking 2. However, the authors noted that the "magnitude of these effects is small, and the clinical relevance is uncertain.

CLA appears to be well tolerated. Most reported adverse effects are minor, consisting mainly of gastrointestinal disturbances, such as abdominal discomfort and pain, constipation, diarrhea, loose stools, nausea, vomiting, and dyspepsia [ 3 , , , , , ].

CLA might also increase some markers of oxidative stress and decrease breastmilk fat levels, but additional research is needed to confirm these effects [ ]. CLA has been linked to hepatitis in three case reports [ ].

However, whether CLA caused this toxicity cannot be definitively established because the products were not analyzed to rule out the presence of a contaminant.

CLA might adversely affect lipid profiles, although results from studies are inconsistent. Some research indicates that CLA has no major effect on lipid profiles, but other research shows that certain CLA isomers might decrease HDL cholesterol and increase lipoprotein a levels [ , , , ].

The CLA isomer t10,cCLA has also been reported to increase insulin resistance and glycemia in men with obesity and metabolic syndrome [ , ].

Fucoxanthin is a carotenoid in brown seaweed and other algae. Results from laboratory and animal studies suggest that fucoxanthin might promote weight loss by increasing resting energy expenditure and fatty acid oxidation as well as by suppressing adipocyte differentiation and lipid accumulation [ , ].

Only one clinical trial has been conducted on the possible weight-loss effects of fucoxanthin. This week trial used Xanthigen, a dietary supplement containing brown seaweed extract and pomegranate-seed oil [ ]. Compared to the placebo group, those receiving Xanthigen lost significantly more body weight by the end of the trial mean loss of 6.

The safety of fucoxanthin has not been thoroughly evaluated in humans. Although participants using Xanthigen in the clinical trial described above reported no adverse effects [ ], further investigation of the safety and potential side effects of fucoxanthin at various levels of intake is required.

Garcinia cambogia is a fruit-bearing tree that grows throughout Asia, Africa, and the Polynesian islands [ ]. The pulp and rind of its fruit contain high amounts of hydroxycitric acid HCA , a compound that has been proposed to inhibit lipogenesis, increase hepatic glycogen synthesis, suppress food intake, and reduce weight gain [ 6 , 15 , , , ].

Studies in rats have found that Garcinia cambogia suppresses food intake and inhibits weight gain [ 3 ]. In humans, however, the evidence on whether Garcinia cambogia or HCA is effective for weight loss is conflicting, and any effects it has appear to be small [ 6 , 17 , ].

In one randomized, placebo-controlled trial, 89 women who were mildly overweight mean BMI Women receiving Garcinia cambogia lost significantly more weight 3. However, Garcinia cambogia did not alter appetite, and the study produced no evidence that the supplement affected feelings of satiety.

Participants in both groups lost weight, but the between-group weight-loss differences were not statistically significant. HCA also had no effect on body fat loss.

A review and meta-analysis of 12 randomized controlled trials with a total of participants examined the effects of Garcinia cambogia on weight loss [ ]. Therefore, the effect of Garcinia cambogia on body weight remains uncertain.

The reported adverse effects of Garcinia cambogia and HCA are generally mild and include headache, nausea, upper respiratory tract symptoms, and gastrointestinal symptoms [ , , ]. However, dietary supplements containing Garcinia cambogia have been implicated in three cases of mania, which might have been caused by the serotonergic activity of HCA [ ].

Symptoms included grandiosity an unrealistic sense of superiority , irritability, pressured speech, and decreased need for sleep. Reports have also described 10 cases of liver toxicity, resulting in one death and two liver transplants, in people taking products containing Garcinia cambogia [ 43 , ].

In most of these cases, the products contained other botanical ingredients and minerals as well, so the toxicity cannot be definitively attributed to Garcinia cambogia.

Because all clinical trials of Garcinia cambogia and HCA have been short, its long-term safety is unknown. Glucomannan is a soluble dietary fiber derived from konjac root Amorphophallus konjac that can absorb up to 50 times its weight in water [ 16 ].

Like guar gum, glucomannan has been proposed to increase feelings of satiety and fullness and prolong gastric emptying by absorbing water in the gastrointestinal tract [ 16 , , ].

It might also reduce fat and protein absorption in the gut [ 16 ]. Glucomannan appears to have beneficial effects on blood lipids and glucose levels [ ], but its effects on weight loss are inconsistent.

At the end of the study, glucomannan produced significantly greater weight loss mean loss of 2. In another study conducted in the United States, supplementation with glucomannan 3.

Eight weeks of glucomannan supplementation 1. The authors of a systematic review of six randomized controlled trials with a total of participants concluded that 1. Similarly, a meta-analysis of eight trials that included participants found that glucomannan did not significantly affect weight loss compared to placebo [ ].

The authors of an older meta-analysis of 14 studies designed primarily to investigate glucomannan's effect on lipid and blood glucose levels concluded that 1. Little is known about the long-term safety of glucomannan. Glucomannan appears to be well tolerated for short-term use, with minor adverse effects, including belching, bloating, loose stools, flatulence, diarrhea, constipation, and abdominal discomfort [ , , , ].

The use of tablet forms of glucomannan was reported to be associated with seven cases of esophageal obstruction in — in Australia [ 99 ]. Users should therefore be cautious when taking glucomannan tablets. Powdered and capsule forms have not been associated with this effect [ ].

The seeds or beans of the coffee plant Coffea arabica, Coffea canephora, Coffea robusta are green until they are roasted. Compared to roasted beans, green coffee beans have higher levels of chlorogenic acid.

Green coffee extract, probably because of its chlorogenic acid content, inhibits fat accumulation in mice and humans by regulating adipogenesis. Green coffee extract also modulates glucose metabolism [ ], perhaps by reducing glucose absorption in the gut [ ].

Green coffee beans contain caffeine see section on caffeine above [ ], although decaffeinated forms are available [ 16 ]. In mice, green coffee bean extract in combination with a high-fat diet significantly reduced body weight gain and fat mass [ , ].

Only a few clinical trials have examined the effects of green coffee bean extract on weight loss in humans, and all were of poor methodological quality. The researchers concluded that green coffee bean extract has a moderate but significant effect on body weight mean weight loss of 2. The authors of another small clinical trial claimed to show a benefit of green coffee bean extract for weight loss [ ], but the study was strongly criticized by the FTC for having several critical flaws in its design [ , ].

Two of the three study authors subsequently retracted the journal publication. Green coffee bean extract appears to be well tolerated, but its safety has not been rigorously studied. Reported adverse effects include headaches and urinary tract infections [ ].

The caffeine naturally present in green coffee beans acts as a stimulant and can cause adverse effects, depending on the dose and whether it is combined with other stimulants see section on caffeine above. Green tea Camellia sinensis is a popular beverage consumed worldwide that has several purported health benefits [ ].

Green tea is present in some dietary supplements, frequently in the form of green tea extract. The active components of green tea that are associated with weight loss are caffeine see section on caffeine above and catechins, primarily epigallocatechin gallate EGCG , which is a flavonoid [ 41 , ].

A typical brewed cup of green tea has about — mg catechins [ ] and 45 mg caffeine. It has been suggested that green tea and its components might reduce body weight by increasing energy expenditure and fat oxidation, reducing lipogenesis, and decreasing fat absorption [ 41 , ].

Green tea might also decrease carbohydrate digestion and absorption [ ]. Available green tea extracts cover the range from minimally processed tea leaves to highly processed, manufactured concentrates of single constituents, such as EGCG.

The authors of a meta-analysis of six randomized controlled trials with a total of 98 participants found that caffeine alone or in combination with catechins significantly increases energy expenditure in a dose-dependent fashion compared with placebo [ ].

This effect might be important for maintaining weight loss by helping counteract the decrease in metabolic rate that can occur during weight loss. Catechins combined with caffeine also significantly increase fat oxidation, but caffeine alone does not. Other human research indicates that EGCG alone does not increase resting metabolic rate, fat oxidation, or the thermic effect of feeding the increase in metabolic rate associated with the digestion and absorption of food [ , ].

Taken together, these findings suggest that green tea catechins and caffeine might act synergistically [ 41 , , ]. Several human studies have examined the effects of green tea catechins on weight loss and weight maintenance. A Cochrane Review analyzed the results from 14 randomized controlled trials of green tea preparations in a total of 1, participants with overweight or obesity [ ].

The trials lasted from 12 to 13 weeks, and doses of green tea catechins ranged from to 1, mg; in 10 of the 14 trials, the green tea preparations contained caffeine. Green tea supplementation reduced body weight by a mean of 0. However, when the authors analyzed the six studies that were conducted outside of Japan where study methodologies were less heterogeneous than in the Japanese studies , they found no statistically significant difference in weight loss for green tea compared to placebo.

The authors reported that green tea catechins combined with caffeine over a median of 12 weeks modestly yet significantly reduced body weight by a mean of 1.

Only two studies in this meta-analysis examined the effects of green tea catechins alone. Their results suggest that green tea catechins alone do not affect body weight or other anthropometric measurements.

A meta-analysis of 11 randomized controlled trials found that people who took EGCG combined with caffeine for 12—13 weeks lost a mean of 1. In , EFSA examined health claims related to green tea and concluded that "a cause and effect relationship has not been established between the consumption of catechins including EGCG from green tea … and contribution to the maintenance or achievement of a normal body weight" [ ].

Taken together, the findings of these studies suggest that if green tea is an effective weight-loss aid, any effect it has is small and not likely to be clinically relevant [ , ].

No adverse effects have been reported from the consumption of green tea as a beverage [ ]. For green tea extract, most reported adverse effects are mild to moderate, and they include nausea, constipation, abdominal discomfort, and increased blood pressure [ ].

Toxicology studies in rats and mice show that green tea extract does not cause cancer but does cause nonneoplastic lesions in many areas of the body, including the nose, liver, and bone marrow [ ].

Other evidence in mice shows that high doses of catechins cause liver toxicity. 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.

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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.

It may not be good for weight loss. To lose weight long-term, you don't need crash diets or boot camp. Instead, start by simply replacing processed foods with real foods. Patients with diabetes who used GLP-1 drugs, including tirzepatide, semaglutide, dulaglutide, and exenatide had a decreased chance of being diagnosed….

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A Dietitian Explains. Medically reviewed by Jerlyn Jones, MS MPA RDN LD CLT , Nutrition — By Rachael Ajmera, MS, RD and Kris Gunnars, BSc — Updated on November 20, On this page Approved drugs Effectiveness Prescription drugs Who should use When to talk with a doctor FAQs Bottom line.

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Read more about our vetting process. Was this helpful? What medications are FDA approved for weight loss? How effective are prescription weight loss drugs? Pros and cons of weight loss medications. Stanford said she would recommend speaking with a doctor before taking berberine as a part of a weight loss regime.

It may not be safe for pregnant women, she added. In fact, he said, if people do experience weight loss using berberine, they should stop taking it immediately and talk to a doctor. Berkeley Lovelace Jr.

is a health and medical reporter for NBC News. He covers the Food and Drug Administration, with a special focus on Covid vaccines, prescription drug pricing and health care.

He previously covered the biotech and pharmaceutical industry with CNBC. IE 11 is not supported. For an optimal experience visit our site on another browser.

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