Let's be direct: no supplement will make you lose significant weight without diet and exercise changes. The supplements below have modest evidence for helping at the margins. They're not magic pills.
Actually Supported by Research
Caffeine increases metabolic rate by 3-11% and enhances fat oxidation during exercise. The effect is real but modest, and tolerance develops over time. Most useful for workout performance.
Glucomannan expands in your stomach and creates fullness. Multiple studies show modest weight loss (5-10 lbs over months) when combined with calorie restriction. Must be taken with plenty of water.
Protein increases satiety more than carbs or fat. It also preserves muscle during calorie restriction, which keeps metabolism higher. Not a weight loss supplement per se, but supports the process.
Limited or Mixed Evidence
Some studies show a small metabolic boost, but results are inconsistent. The effect, if present, is small. Caffeine in green tea may account for most benefits.
Berberine improves insulin sensitivity and may help with weight loss in people with metabolic issues. Effects are modest. Better evidence for blood sugar than weight loss specifically.
Beyond Supplements
- •Calorie deficit remains the foundation - supplements can't replace this
- •Sleep deprivation increases hunger hormones
- •Strength training preserves metabolism during weight loss
- •Stress management - cortisol promotes fat storage
Note: Weight loss supplements have modest effects at best. Focus on sustainable diet and exercise changes. Consult a healthcare provider before starting any supplement regimen.