What Actually Works for Weight Loss?
The weight loss supplement industry is worth $33 billion and almost none of it works. Here's the honest truth about what supplements can and can't do for fat loss.
TL;DR
Best evidence: Caffeine (modest), Fiber (satiety), Protein (preserves muscle). Moderate evidence: Green tea extract (small effect). Doesn't work: Fat burners, garcinia cambogia, raspberry ketones, CLA, and 99% of what's marketed.
Modest Evidence (Helps Around Edges)
Slightly increases metabolic rate and fat oxidation
Note: Effect is small. Maybe 100 extra calories burned. Tolerance develops.
Increases satiety, reduces calorie absorption slightly
Note: Food fiber is better. Supplements help if diet is low.
Preserves muscle during calorie restriction
Note: Doesn't burn fat directly. Helps body composition.
Weak Evidence (Minimal Effect)
May slightly increase fat oxidation
Note: Effect is maybe 1-2 lbs over months. Not magic.
Tiny effect on body composition in some studies
Note: Results are inconsistent and small.
Doesn't Work (Save Your Money)
Meta-analyses show no meaningful weight loss
Note: Dr. Oz made it famous. Research says it's useless.
Zero human evidence of any kind
Note: Only works in petri dishes and mice. Not humans.
Usually just caffeine with random herbs
Note: The caffeine might help slightly. The rest doesn't.
Block minimal carbs, cause GI distress
Note: You'll get gas, not results.
Real Talk
Here's what the $33 billion weight loss supplement industry doesn't want you to know: almost nothing works. Weight loss happens from a calorie deficit. Full stop. Supplements can't create a deficit. They can, at most, make it slightly easier to maintain one. If something promises easy weight loss, it's lying to you.
What Else Actually Helps
- Calorie deficit. the only thing that actually causes fat loss
- Protein. 1.6g/kg minimum to preserve muscle
- Strength training. maintains metabolism and muscle
- Sleep. poor sleep increases hunger hormones
- Walking. underrated for calorie burn and sustainability
The Bottom Line
No pill will make you lose weight. Caffeine and fiber might help you eat less. Protein preserves muscle. Everything else is expensive placebo. Focus on diet and exercise.
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About this information: Our recommendations draw from peer-reviewed clinical trials, systematic reviews, and the same medical databases your doctor uses. These statements have not been evaluated by the FDA. Supplements are not intended to diagnose, treat, cure, or prevent any disease.
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