Is weight loss easy?

If weight loss easy as taking a pill, we could just lay on the sofa and watch Netflix while the drug did all the work.

In truth, slimming down isn’t that straightforward.

Big claims, scant proof

When you check the supplement shelves at your local drugstore, you might find weight loss listed as a benefit of numerous items. For example, some people say that vitamin B12, calcium, omega-3 fatty acids, and green tea supplements will help you lose weight.

The touted advantages vary from “revving up your metabolism” to “flipping a switch in your body” to “signaling your cells to burn fat.”

However, experts have discovered no evidence to substantiate these weight-loss claims.

Vitamin B12

Whether you take it in pill form or receive an expensive injection, don’t expect a vitamin B12 supplement to improve your metabolism and burn away fat. There’s presently no proof that it’ll promote weight loss.

Your body requires vitamin B12 to sustain the operation of your neurons and blood cells and make DNA. To acquire your daily amount, the Office of Dietary Supplements (ODS)Trusted Source suggests adding foods that contain vitamin B12 to your diet.

For example, eat fortified whole-grain cereal for breakfast, a tuna salad sandwich for lunch, and an egg frittata for supper. Additionally, beef liver and clams are good sources of vitamin B12.

You may require more B12 if you consume large amounts of alcohol, have a family history of anemia, are a strict vegetarian, have undergone bariatric surgery, or are on certain drugs such as Metformin.

Vitamin D

Vitamin D is needed by the body to absorb calcium and maintain healthy bones. However, experts are skeptical that it would aid in weight loss.

According to Clinical Nutrition, postmenopausal women who took vitamin D supplements and attained healthy or “replete” vitamin D levels lost more weight than women who did not.

However, further study is needed to confirm these findings and determine how vitamin D supplementation may influence other persons who are overweight.

Additionally, fatty fish such as herring, mackerel, and tuna provide small amounts of vitamin D.

Consider regular walks around your area to get some sun and exercise at the same time. However, keep in mind that excessive sun exposure might increase your risk of sunburn and skin cancer. Therefore, avoid prolonged exposure to the sun and always apply sunscreen before venturing outside.

Omega-3 fatty acids

Specific research indicates that omega-3 fatty acids may aid in weight loss – but it is premature to make conclusions.

Nonetheless, omega-3 fatty acids are an excellent supplement to your diet. According to the American Heart Association, they may help protect your heart and blood arteries from damage and illness. This nutrient is abundant in salmon, mackerel, herring, lake trout, sardines, and tuna.

Calcium

Will calcium supplements help you lose weight? Most evidence leans to no. Some proponents say that calcium accelerates the breakdown of fat in your cells. Others claim that it may interfere with your body’s capacity to absorb fat from the food you consume.

But according to the ODSTrusted Source, most clinical investigations have revealed no relation between calcium consumption and weight loss.

Your body does require calcium to sustain the health of your bones, muscles, neurons, and blood vessels.

To fulfill the ODSTrusted Source-recommended daily goal, eat calcium-rich foods such as low-fat dairy products, dark leafy greens, and tofu. These meals are low in fat yet abundant in nutrients, making them a sensible complement to your weight reduction approach.

Green tea

Green tea includes antioxidants that could help protect your heart. But according to a 2012 researchTrusted Source published in the Cochrane Database of Systematic Reviews, the weight loss-promoting ability of green tea supplements seems to be limited and statistically nonsignificant.