If you're a man trying to lose weight, you may be considering taking weight loss supplement to give your efforts a boost. While diet and exercise should always be the foundation of any weight loss plan, certain supplements can provide additional support. Here are some of the most effective weight loss supplements for men.
Key supplements to help lose belly fat and assist with weight loss for men
Caffeine
Caffeine is one of the most popular and well-researched weight loss supplements. It works by increasing your metabolism and energy levels, helping you burn more calories throughout the day. Studies have shown that caffeine intake can boost fat burning by as much as 29% in lean individuals and 10% in those who are overweight.
The ideal caffeine dose for weight loss is typically 200-300 milligrams per day, which you can get from supplements or your morning coffee. Just be cautious not to overdo it, as high doses of caffeine can cause side effects like jitteriness, headaches, and insomnia.
Green Tea Extract
Green tea is rich in catechins, a type of antioxidant that may promote fat burning and increase energy expenditure. One of the key catechins, epigallocatechin's, has been shown to boost metabolism and fat loss, particularly when combined with exercise.
In one study, men who took green tea extract burned an extra 100 calories per day compared to the placebo group. Another study found that green tea extracts increased fat burning by 17% during moderate exercise. Look for a green tea supplement that provides at least 300-400 milligrams of EGCG per serving for the best weight loss benefits.
Protein Powder
Some protein powders don't promote weight loss but most of them do support it. Protein is essential for building and maintaining muscle mass, which in turn increases your resting metabolic rate and helps you burn more calories. Men generally need more protein than women making protein supplements a valuable tool for weight loss.
Whey protein is one of the most popular and effective options, as its rapidly digested and absorbed. Studies show that whey protein can help reduce body fat and appetite while preserving muscle during weight loss where the body enters a catabolic state. Aim for 20-30 grams of protein from a supplement like whey or casein 1-2 times per day, in addition to getting protein from whole food sources.
Conjugated Linoleic Acid (CLA)
CLA is a type of fatty acid that has been shown to reduce body fat and increase lean muscle mass. One meta-analysis found that CLA supplementation resulted in an average fat loss of 0.09 kilogram per week, with even greater effects in individuals who were overweight or obese. While the mechanisms are not fully understood, CLA appears to work by reducing the formation of new fat cells and increasing fat breakdown. It may also help preserve muscle mass during calorie restriction.
Look for a CLA supplement that provides 3-6 grams per day for the best weight loss results. As with any supplement it's important to speak with your doctor before trying any of these weight loss aids, especially if you have any underlying health conditions. Combining them with a balanced diet and regular exercise is the most effective approach for sustainable weight loss.
"My supplements are similar to my training - I always commit to being a better version of myself" - Ronnie Coleman