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In today’s day and age, there are so many people who want to shed some weight and pursue better health and overall wellness. Because of this, many have resorted to taking weight loss supplements, only to be greeted by a vast majority of options online. Which ones are legit and which ones are just mediocre weight loss supplements? In this article, we’ll look at some weight loss pills that are evidenced-based and actually effective.

1. Green Tea Extract

Green tea extract is a popular weight loss supplement that supposedly works by boosting your metabolism and thereby increasing your chances of fat burning. Its specific compounds, catechins and caffeine are responsible for the thermogenic effects that the body uses to increase calorie-burning. Green tea extract is also a great source of antioxidants that can improve health and immunity.

2. Garcinia Cambogia

Garcinia cambogia, a tropical fruit, is rich in hydroxycitric acid (HCA), an alleged craving suppressor and fat-blocker. The results from many studies show that garcinia can result in substantial weight loss over time, even in overweight humans. Results may vary, of course, so it’s always best to check with your healthcare practitioner before taking on any new supplement.

3. Caffeine

Caffeine is a natural stimulant found in coffee, tea and some weight loss supplements. Caffeine is a component of many weight loss supplements, it has been shown to increase the body’s metabolism resulting in burning the stored fat in the body and weight loss.Caffeine should be taken in small amounts, as it can have the side-effects of high blood pressure, jitteriness, insomnia if taken in high amounts.

4. Conjugated Linoleic Acid (CLA)

Conjugated linolic acid (CLA) is a natural, plant-based fatty acid that helps with a variety of health-related goals, including weight loss. CLA can aid in reducing body fat by improving metabolism and insulin sensitivity, boost lean muscle development and promote better body composition overall. It has also been scientifically studied to demonstrate anti-inflammatory and immune-modulation effects, which makes it an all-in-one functional supplement.

5. Probiotics

The term probiotics refers to ‘helpful’ bacteria, of which there is much evidence showing that good gut bacteria are one of the essential ingredients of good digestion and general wellbeing. For example, restoring a healthy gut balance is strongly correlated with weight loss and the prevention of being overweight. Probiotic supplements can promote weight loss or stop weight gain, improve digestion and reduce inflammation in the body, as well as aid in the maintenance of a balanced and healthy metabolism. A lifetime of probiotics is beneficial, not just to your gut but also to your waistline.

Summary

As a result, there are a number of weight loss supplements shown through human studies to be effective in promoting weight loss. However, supplementation alone – however positive the research and testing – is not the golden ticket to weight loss. Should you wish to try any weight loss supplements, it’s necessary to take them alongside a healthy diet and regular exercise regimen for optimal results. It is also imperative to speak to your physician before taking any weight loss supplement, so that you can be clear whether that product is appropriate and safe for you.

And if you take prescription weight loss pills along with a healthy lifestyle, you’ll have even more success at losing weight and feel better overall.

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I was sent this multiple times and had to respond. He mentions his patient lost 2/3 of his weight from lean body mass while using Semaglutide, which is a GLP-1 agonist and approved for obesity under the name Wegovy (also for type 2 diabetes as Ozempic). The expected lean mass loss from weight loss in general is around 20-30% so if what he is saying is true, that would be a really big deal. Except it’s not. There was a subgroup analysis done in the Step 1 trial showing close to a 40% lean mass loss. That is a tad higher than what would be expected, but honestly I’ve never actually seen it and I oversee one of the largest if not the largest companies who prescribes and manages these medicines. To top it off, tirzepatide, which is even more powerful than Semaglutide for weight loss, hits around that 25% lean mass loss. I have requested DEXA scans from my patients and most have reported below 30% lean mass lost with many in the 10% or lower range. My patients do lift weights which may mean it’s a selection bias, but either way. I would ask that we stay objective about medicine. We can be scientific without fear-mongering. I will be studying this extensively to know if there is truly an issue, but as far as I can see practically, it isn’t.

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