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We Asked 6 Dietitians to Share the Most Helpful Weight Loss Supplements for Women

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Updated on May 9, 2025
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About 70 percent of women in the United States are overweight or obese, placing them at an increased risk of several chronic diseases like type 2 diabetes, heart disease, and depression.

However, successfully losing weight can be a challenge, and oftentimes those who lose weight struggle to keep it off. One meta-analysis showed that people regain the weight they lost through diets within five years.

 For women specifically, hormonal changes that occur during menstruation or perimenopause can contribute to the difficulty of losing weight. These hormone shifts can affect motivation, energy levels, appetite, and metabolism. Several other factors may affect a woman's ability to lose weight as well, such as satiety (fullness), fiber and protein intake, medications, gut health, and muscle mass, to name a few.

In some cases, supplements, when combined with a healthy lifestyle, may help support your weight loss journey. However, finding options that are both safe and effective can be difficult. To find the best options on the market, we asked five registered dietitians to share the weight loss supplements they recommend for their women clients. These recommendations include fiber, probiotics, creatine, protein, herbal supplements, and more — but one thing they all have in common is that there’s evidence to support their safety and effectiveness for weight loss.

Our Top Picks for Weight Loss Supplements for Women

When to Consult Your Doctor?

Weight loss supplements aren't tightly regulated by the U.S. Food and Drug Administration (FDA), according to the Office of Dietary Supplements, so many on the market contain questionable ingredients or make unrealistic promises about weight loss.

One of the most common ingredients in weight loss supplements is caffeine. Caffeine is a natural metabolism booster, helping the body to burn more calories. However, it's also easy to overdo it on caffeine. Consuming more than 400 milligrams (mg) per day (the equivalent of about four cups of coffee) may cause unpleasant side effects like diarrhea, anxiety, and headaches. Additionally, caffeine and other stimulants commonly found in weight loss supplements, like bitter orange and yohimbe, may worsen heart problems by increasing blood pressure and heart rate.

None of the supplements on this list contain these ingredients because of their questionable safety profile. Regardless, it's extremely important to speak to your doctor before using any weight loss supplement, particularly if you have any preexisting medical conditions or are taking any prescription medications.

Additionally, if you need help creating a healthy, evidence-based weight loss plan, consider consulting a registered dietitian or an obesity medicine physician, a doctor who specializes in treating obesity through lifestyle, medical, or surgical options.

Best Creatine

Momentous Creatine

$39.95 at Amazon
Buy on Amazon $39.95

Pros

  • Supports muscle mass and metabolism
  • Vegan
  • Third-party tested and NSF Certified for Sport

Cons

  • More expensive than other creatine supplements
  • Must be mixed into a beverage

Key Specs

  • Key ingredients: Creatine monohydrate
  • Supplement type: Powder
  • Serving size: 1 scoop
  • Third-party tested: Yes
  • Price per serving: $0.44
Momentous Creatine is often thought of as a bodybuilding supplement, but creatine, an amino acid found in the muscles, can be helpful for women trying to lose weight, too. “It can help increase muscle mass, boost metabolism, and enhance physical performance, which leads to more calories burned throughout exercise and at rest,” says Lindsay Fencl RD, CD. Women naturally have lower creatine stores than men, and research shows that creatine supports muscle, brain, and bone health for women throughout their lifespan.

Momentous Creatine is vegan and contains just one ingredient: creatine monohydrate. It's also NSF Certified for Sport, meaning it's free of substances that are banned from competitive sports by the U.S. Anti-Doping Agency (USADA). Momentous supplements are third-party tested to ensure quality and safety, and you can view test results for each product on the Momentous website. Momentous is a brand that I personally recommend because of its commitment to quality testing and transparency.

This creatine is roughly $0.44 per serving, which is more expensive than similar creatine supplements, but it’s vegan and I believe the quality and safety make it worth the extra expense. It's a powder supplement that should be mixed into a beverage. I take creatine regularly, and I find it mixes well into milk without affecting the taste or texture.

Best Protein Powder

Orgain Organic Protein & Superfoods Plant Based Protein Powder

$30.39 at Amazon
$37.99Now 20% Off
Buy on Amazon $30.39

Pros

  • Contains protein for fullness and muscle mass
  • Formulated with fiber for fullness and blood sugar control
  • Organic, vegan, and soy-free

Cons

  • Not third-party tested
  • More expensive than other protein powders

Key Specs

  • Key ingredients: Pea protein, brown rice protein, mung bean protein, chia seed
  • Supplement type: Powder
  • Serving size: 2 scoops
  • Third-party tested: No
  • Price per serving: $2.20
Protein and fiber make an excellent combination to support healthy weight loss. “Protein helps regulate blood sugar, maintain lean [muscle] mass, and improve muscle recovery during exercise, and it takes more energy, or calories, to digest,” explains Fencl. She adds that fiber also helps promote fullness and stabilize blood sugar levels.

 Orgain's Organic Protein & Superfoods Plant Based Protein Powder contains both, making it an excellent on-the-go snack for women who want to lose weight.
“This supplement not only provides 21 grams (g) of protein, but it also delivers 9 g of fiber,” says Fencl. The soy-free protein blend is derived from pea, mung bean, brown rice, and chia seeds, which also provide nine essential amino acids. In addition, it features 50 “superfood” fruit, grain, and vegetable ingredients that provide a range of nutrients and antioxidants. “Superfood” is a marketing term for these genuinely healthy foods, but a serving of this powder will only contain a very small amount of each — not enough to be considered a full serving of fruits or veggies.

This product is vegan and free from lactose and artificial colors, flavors, sweeteners, and preservatives. It's available in Creamy Chocolate Fudge and Vanilla Bean, and only has 1 g of sugar. At over $2 per serving, it's more expensive than other protein powders. However, it is also completely organic and has the added benefit of containing a high dose of fiber. It can be mixed with 12 ounces of water or the milk of your choice. In my experience with protein powders, milk is a tastier option. Note that it is not third-party tested.

Best Omega-3

Nordic Naturals ProOmega

$30.70 at Walmart
$24.93Now -23% Off
Buy on Walmart $30.70

Pros

  • May help reduce inflammation
  • Third-party tested
  • Provides over 1,000 milligrams of omega-3 fatty acids

Cons

  • More expensive than other fish oils
  • Not vegan-friendly

Key Specs

  • Key ingredients: Fish oil
  • Supplement type: Capsule
  • Serving size: 2 softgels
  • Third-party tested: Yes
  • Price per serving: $1.01
Chronic inflammation can make it more difficult to lose weight since it affects cellular health, metabolism, energy production, and hunger hormones.

 To address this, Fencl recommends Nordic Naturals ProOmega because omega-3 fatty acids for their powerful anti-inflammatory properties. She adds that they may also support faster exercise recovery and improved fat burning.

 In postmenopausal women, omega-3 supplementation may also slash heart disease risk by reducing triglyceride levels.

Nordic Naturals ProOmega provides 650 mg of omega-3 eicosapentaenoic acid (EPA) and 450 mg of docosahexaenoic acid (DHA), the two types of omega-3 fatty acid unique to animal foods, in an easy-to-absorb form.

 Research shows that at least 1,000 mg combined of these fatty acids are effective for increasing omega-3 fatty acid levels enough to provide health benefits.

 This supplement costs about $1 per serving, making it a more expensive pick for omega-3 fish oils. However, Nordic Naturals products are third-party tested, and their fish oil is from Friend of the Sea Certified Sustainable fisheries.

It's lemon flavored to help mask the briny taste of fish oil. Also, it’s important to note that omega-3 fish oil supplements aren't vegan-friendly.

Best Berberine

Theralogix Berberine Enhanced Absorption Supplement

$76.78 at Amazon
Buy on Amazon $76.78

Pros

  • May support modest weight loss
  • Vegan-friendly
  • Third-party tested

Cons

  • May not result in noticeable changes
  • Can cause digestive side effects

Key Specs

  • Key ingredients: Berberine
  • Supplement type: Capsule
  • Serving size: 1 capsule
  • Third-party tested: Yes
  • Price per serving: $0.82
Theralogix Berberine Enhanced Absorption Supplement is a high-quality herbal supplement that may naturally support weight loss by reducing appetite. Berberine has been nicknamed “nature's Ozempic” because of its potential effects on weight management.

 “Studies have shown some modest weight loss with berberine,” says Vanessa Imus, RDN, owner of Integrated Nutrition for Weight Loss, “in part due to its ability to modulate gut microbiota and increase intestinal peptides such as glucagon-like peptide-1 (GLP-1), which is known to help with appetite regulation.”

Theralogix Berberine Enhanced Absorption Supplement contains berberine in a phospholipid complex, made from specialized fats that are also found in cell membranes. These phospholipids help protect the berberine through digestion, making it easier for the body to absorb and use.

 It's also vegan-friendly, third-party tested, and certified by NSF.
However, berberine may also cause some side effects like nausea, gas, or bloating. Some reviewers also note that they didn't experience any benefits from taking berberine. For the best results from berberine, it's important to pair the supplement with healthy lifestyle changes.

Best Prebiotic

Res Prebeet Energy Prebiotic

$39 at Amazon
Buy on Amazon $39

Pros

  • Supports digestive health
  • May help reduce appetite
  • Vegan and third-party tested

Cons

  • More expensive than other weight or gut health supplements
  • Some may find it chalky or overly sweet

Key Specs

  • Key ingredients: Resistant potato starch, beetroot powder, vitamin B12
  • Supplement type: Powder
  • Serving size: 1 scoop
  • Third-party tested: Yes
  • Price per serving: $1.30

Res Prebeet Energy Prebiotic is a drink mix that's designed to support digestive health, particularly in people taking GLP-1 medications. "I also recommend it as a helpful weight loss supplement," says Nicole Ibarra, RD, LD, owner of Altitude Nutrition & Fitness.

“It has resistant potato starch, which is a dietary fiber that can help improve gut microbiome diversity and curb appetite,” she says. “It may help increase Bifidobacterium and Akkermansia strains in the gut, which help improve natural GLP-1 production to support weight loss and blood sugar balance.”

 It's third-party tested and vegan. It's currently available in one flavor: Mixed Berry.
Prebeet is about $1.30 per serving, making it more expensive than many other digestive health and weight loss supplements. Our research found that the texture can be a little chalky and it may taste overly sweet to some. With its large dose of vitamin B12 per serving, it's particularly well-suited to women who are following vegan diets and who therefore may be at an increased risk of vitamin B12 deficiency. Poor vitamin B12 intake has been linked to fertility issues, obesity, anemia, depression, and blood sugar dysregulation in women, so it's crucial for overall health. There is also no harm in taking large doses of vitamin B12 since your body will excrete the excess.

Metamucil 4-n1-Fiber Supplement

Best Fiber

Metamucil Multi-Health Fiber Powder

Buy Now $24.49

Pros

  • Helps promote satiety
  • Vegan friendly
  • More affordable than other weight loss supplements

Cons

  • Not third-party tested
  • May cause digestive side effects

Key Specs

  • Key ingredients: Psyllium husk
  • Supplement type: Powder
  • Serving size: 2 tbsp (1–3 times per day)
  • Third-party tested: No
  • Price per serving: $0.21
Metamucil Multi-Health Fiber Powder contains psyllium husk, a form of soluble fiber, which can be helpful for weight loss. “This type of fiber turns into a gel-like substance in the gut, which can help slow down digestion and promote feelings of fullness,” says Jesse Feder, RD.

According to the package directions, you can take this product before every meal for appetite control. It can also help you meet your daily fiber goal if your diet doesn't currently contain a lot of fiber-rich plant foods. It's not third-party tested, but it is vegan-friendly.

Metamucil will make your beverage thick and jelly-like if you let it sit for too long. This product also contains artificial flavor and color, although Metamucil offers unflavored and dye-free options. Depending on how many servings you use per day, the daily cost ranges from $0.21 to $0.64, so it's fairly affordable compared to other weight loss supplements on this list.

If you don't currently eat a high-fiber diet, or if you've never used a fiber supplement before, you should start slowly. Increasing your fiber intake too much at once may cause unpleasant side effects like gas, bloating, and constipation.

 People with digestive conditions such as inflammatory bowel disease (IBD) in an active flare-up may benefit from a low-fiber diet, so it's a good idea to speak to your doctor before using fiber for weight loss if you are already dealing with digestive issues.

Best Green Tea Extract

Thorne Green Tea Phytosome

$31.78 at Amazon
Buy on Amazon $31.78

Pros

  • Caffeine-free
  • Vegan and third-party tested
  • May support metabolism and reduce inflammation

Cons

  • May be less effective than caffeine-containing supplements
  • May not have a noticeable effect on weight

Key Specs

  • Key ingredients: Green tea phytosome
  • Supplement type: Capsule
  • Serving size: 1 capsule
  • Third-party tested: Yes
  • Price per serving: $0.53
Thorne's Green Tea Phytosome features the power of green tea’s metabolism-boosting compounds in a convenient, caffeine-free capsule. "Green tea extract contains compounds called catechins that may promote weight loss by boosting metabolism and reducing inflammation," says Trista Best, MPH, RD, "and it's been shown to support the growth of beneficial gut bacteria and may improve digestive function."

Green tea catechins may also support hormone health, playing a role in regulating the menstrual cycle and supporting fertility in people with polycystic ovarian syndrome (PCOS). Improved hormone health may have indirect effects on weight and metabolic health, as well, since hormones can influence appetite and blood sugar regulation.

 Thorne Green Tea Phytosome is third-party tested for safety and contaminants, and it's vegan-friendly, too.
However, this supplement is caffeine-free, and research suggests that caffeinated coffee extract may be more effective for metabolic health than decaffeinated coffee. This could be the case for green tea as well, but more research is needed.

 In our research, we noted that some customers say they didn't notice a difference after taking this product.

Best Probiotic

Codeage GLP-1 Probiotic+

$29.99 at Amazon
Buy on Amazon $29.99

Pros

  • Vegan and third-party tested
  • Contains probiotics that support weight control
  • Affordable compared to other weight loss supplements

Cons

  • May not have a noticeable effect
  • Doesn't work like GLP-1 medications

Key Specs

  • Key ingredients: Clostridium butyricum, Akkermansia muciniphila, Bifidobacterium infantis, chicory inulin
  • Supplement type: Capsule
  • Serving size: 1 capsule
  • Third-party tested: Yes
  • Price per serving: $0.33
Codeage GLP-1 Probiotic+ is a probiotic supplement that contains Akkermansia muciniphila and other strains that may help to increase natural GLP-1 production, which can reduce appetite and improve blood sugar management.

It also contains chicory inulin, a prebiotic fiber that supports body weight management by cultivating a healthier balance of gut bacteria. These gut bacteria then produce compounds that also influence hunger hormones to reduce appetite and improve blood sugar control.

 This supplement contains 500 million active fluorescent units (AFU) of probiotics per serving. AFU is a precise count of the number of live and active bacterial cultures in a dietary supplement. It's thought to be more accurate than colony-forming units (CFU), which are more commonly seen on supplement labels.

Codeage supplements are vegan and third-party tested for the presence of contaminants like heavy metals. This probiotic is affordable compared to competitors and other supplements on this list. It costs about $0.33 per serving. However, in our research, we noted that some people who took the supplement experienced no noticeable effects on their weight. It's also important to clarify that, despite the name of this supplement, it's not a GLP-1 receptor agonist like the weight loss drugs semaglutide and tirzepatide.

Best Ready-to-Drink Protein

Premier Protein Shake

$23.99 at Amazon
$31.99Now 25% Off
Buy on Amazon $23.99

Pros

  • 30 g of protein per serving
  • Helps promote feelings of fullness
  • Available at most grocery stores

Cons

  • Not vegan-friendly
  • Texture is somewhat chalky

Key Specs

  • Key ingredients: Milk protein concentrate
  • Supplement type: Shake
  • Serving size: 1 shake
  • Third-party tested: No
  • Price per serving: $2.67
If you need a quick and convenient meal or snack while trying to lose weight, it's wise to prioritize protein. "Premier Protein shakes are loaded with 30 g of protein," says Feder, "which can help keep you feeling full for long periods of time." He explains that a consistently high protein intake may help you naturally reduce your calorie consumption due to increased satiety, assisting with weight loss.

 Additionally, in a small study of women who were trying to lose weight, researchers found that consuming at least 30 g of protein per meal was associated with higher diet satisfaction and less mental preoccupation with hunger.

While Premier Protein shakes aren't third-party tested, they are easy to find. They're available at most grocery stores and even some convenience stores. Since they're made with milk protein, they're not vegan-friendly. However, the shakes are available in over 15 flavors, including Chocolate, Vanilla, Cafe Latte, Cookies & Cream, Cinnamon Roll, and Caramel. "They offer limited edition and seasonal flavors, too," notes Feder.

Throughout our research, we noted that some people find these shakes chalky, but most seemed pleased with the taste and texture.

Best Budget-Friendly

NOW Foods Glucomannan Pure Powder

$12.99 at Amazon
$23.99Now 46% Off
Buy on Amazon $12.99

Pros

  • Affordable way to increase fiber intake
  • May help regulate appetite
  • Vegan-friendly

Cons

  • Thickens quickly

Key Specs

  • Key ingredients: Glucomannan
  • Supplement type: Powder
  • Serving size: ½ tsp
  • Third-party tested: Certified by Intertek
  • Price per serving: $0.12

Glucomannan is a soluble fiber made from the konjac root, a fibrous root vegetable native to Southeast Asia. NOW Foods Glucomannan Pure Powder is extremely affordable, at about $0.12 per serving. It's an inexpensive way to get an easy fiber boost with each meal. "Adding a fiber supplement like glucomannan to your diet can help support weight loss and improve gut health," says Best.

Taking a serving of this glucomannan powder in water about half an hour before a meal may help you eat fewer calories. This is because glucomannan is soluble, so, like psyllium husk, it swells in the digestive tract, slowing down digestion and taking up space.

 Glucomannan is a vegan supplement and is certified by Intertek for Good Manufacturing Processes.
You’ll need to drink each serving quickly after mixing to keep it from setting and thickening your drink. To prevent constipation, you should also drink plenty of fluids throughout the day. If you don't currently eat a high-fiber diet, it's important to gradually introduce soluble fiber supplements like glucomannan to prevent unwanted side effects like gas and bloating. Start with just one serving per day and slowly work your way up to having a serving before two to three meals each day.

Comparison Table

Superlative
Key Ingredients
Supplement Type
Serving Size
Third-Party Tested
Price Per Serving
Momentous Creatine
Best creatine
Creatine monohydrate
Powder
1 scoop
Yes
$0.44
Buy Now $39.95
Orgain Organic Plant Based Protein with 50+ Superfoods
Best protein powder
Pea protein, brown rice protein, mung bean protein, chia seed protein
Powder
2 scoops
No
$2.20
Buy Now $30.39
Nordic Naturals ProOmega
Best omega-3
Fish oil
Capsule
2 softgels
Yes
$1.01
Buy Now $30.70
Theralogix Berberine Enhanced Absorption Supplement
Best berberine
Berberine
Capsule
1 capsule
Yes
$0.82
Buy Now $76.78
Res Prebeet ENERGY Prebiotic
Best prebiotic
Resistant potato starch, beetroot powder, vitamin B12
Powder
1 scoop
Yes
$1.30
Buy Now $39
Metamucil Multi-Health Fiber Powder
Best fiber
Psyllium husk
Powder
2 tablespoons
No
$0.21
Buy Now $24.49
Thorne Green Tea Phytosome
Best green tea extract
Green tea phytosome
Capsule
1 capsule
Yes
$0.53
Buy Now $31.78
Codeage GLP-1 Probiotic+
Best probiotic

Clostridium butyricum, Akkermansia muciniphila, Bifidobacterium infantis, chicory inulin

Capsule
1 capsule
Yes
$0.33
Buy Now $29.99
Premier Protein Shake
Best ready-to-drink protein
Milk protein concentrate
Shake
1 shake
No
$2.67
Buy Now $23.99
NOW Foods Glucomannan Pure Powder
Best budget friendly
Glucomannan
Powder
½ tsp
Certified by Intertek
$0.12
Buy Now $12.99

How We Chose the Best Weight Loss Supplements for Women

To choose the best weight loss supplements for women, I spoke with several registered dietitians and asked them to share the supplements they recommend to their clients and why. I spoke with the following RDs:

  • Lindsay Fencl, RD, CD
  • Vanessa Imus, RDN
  • Nicole Ibarra, RD, LD
  • Jesse Feder, RD
  • Trista Best, MPH, RD

As a registered dietitian myself, I drew on my experience and knowledge of dietary supplements, weight loss, and women's unique hormonal and health needs to offer recommendations and compile more detailed information on weight loss supplements for women. I also aimed to include mostly third-party tested supplements at a variety of price points across various product types.

What to Look for When Buying Weight Loss Supplements for Women

Here are the most important factors to consider when buying weight loss supplements for women.

Evidence-Based Ingredients

Weight loss supplements are a broad category, including herbal supplements, prebiotics and probiotics, protein powders, meal replacements, and more. There are hundreds of ingredients that are said to be helpful for weight loss, but many lack evidence. It's a good idea to choose supplements that have been researched and shown to be effective, or those that are recommended by weight loss experts like registered dietitians or obesity medicine physicians.

Third-Party Testing

The FDA doesn't test supplements before they’re sold.

 For this reason, there's no guarantee that supplements contain the ingredients stated on the label in the amounts listed. Some may contain less or more of the main ingredient than advertised, and some may contain contaminants like heavy metals. Third-party testing, conducted by independent labs that aren't affiliated with supplement manufacturers, can help prove that a supplement is safe and that its label is accurate.

Some products that we consider weight loss supplements may not be third-party tested, though. Products like protein shakes, protein powders, and fiber powders are categorized as foods and feature a Nutrition Facts label rather than a Supplement Facts label. It's rare for these products to be third-party tested.

If other supplements aren't third-party tested, you can check on their website to see if they have a rigorous in-house testing protocol or if they share their lab reports publicly. These are signs that the brand may be reputable.

Realistic Claims

A supplement alone will not help you lose weight in a way that is sustainable or healthy. Be wary of supplements that feature claims about how much or how quickly you’ll lose weight. It's important to remember that supplements are one small part of a healthy lifestyle to support weight loss.

Price

If you have a significant amount of weight to lose, you may want to continue using a supplement for months or even years. For this reason, price is an important consideration. Make sure the supplements you choose fit comfortably within your budget. Additionally, if you plan to use a weight loss supplement indefinitely, it's best to consult a doctor before you start using it.

Safety

Finally, you'll want to be sure that the supplements you choose are safe to take. Check the ingredients to be sure they don't contain anything you're allergic to. Look for third-party tested or certified products so you know the label is accurate and the product is free of contaminants. Also, ask your healthcare provider if the supplement could interfere with any medications you’re currently taking.

How Can Weight Loss Supplements Help Women Lose Weight?

Weight loss supplements alone won't help you lose weight in a safe and sustainable way. Instead, you should approach supplements as one small piece of an overall lifestyle shift to healthier habits that will promote consistent, gradual, healthy weight loss of one to two pounds per week.

Weight loss supplements can work in many ways to help with weight loss, depending on their ingredients. Here are some of the most common ways weight loss supplements may help:

  • Increasing Metabolic Rate Some ingredients, like green tea extracts, may slightly increase the number of calories you burn each day, which can offer small advantages for weight loss.

  • Promoting Satiety Fiber and protein supplements can help you feel fuller, making it easier to stick to a reduced-calorie diet that supports weight loss.

  • Enhancing the Gut Microbiome Prebiotic and probiotic supplements may change the composition of the gut microbiome. These bacteria can have a major influence on blood sugar control and hunger hormones.

What Is the Best Weight Loss Strategy for Women?

Weight loss is often difficult — research shows that most people regain the weight they lose from diets.

 Extreme calorie restriction and crash diets cause metabolic changes that can persist for years, making it difficult to lose weight and keep it off long-term.

 Plus, women experience hormonal changes throughout their lifespan that can affect appetite, metabolism, and energy.

The good news is that researchers have found that almost any eating pattern can support weight loss — Mediterranean, low-carb, keto, low-fat, plant-based, and more — as long as you’re eating fewer calories than you burn daily.

 To determine a good calorie target for you, try our weight loss calculator. To lose fat and keep it off for good, it's best to make small changes to your dietary intake and exercise habits to promote a modest calorie deficit. Choose a way of eating you’ll be happy to stick with long-term, and exercise options you enjoy.
Finally, focus on stress reduction and good sleep habits to support optimal health. High stress levels and poor sleep may increase your cravings for high-calorie foods and make you feel fatigued, so you're less motivated to be active. Researchers have linked both stress and sleep deprivation to obesity and weight gain.

In summary:

  • Extreme diets aren't sustainable and often result in weight regain.
  • Any diet can work as long as you consume fewer calories than you burn each day.
  • Focusing on lifestyle changes rather than dieting can promote gradual, sustainable weight loss.
  • Stress management and good sleep habits can make it easier to make healthy choices.

FAQs

Do any supplements really work for weight loss?
Supplements alone will not help you lose weight. As part of a healthy lifestyle, they may offer some slight advantages. However, you don't need supplements for fat loss. That said, protein and fiber supplements, probiotics, and herbal supplements like green tea may support healthy weight loss by reducing appetite or increasing your metabolic rate.

You can't specifically target belly fat when losing weight. However, supplements like protein or fiber may help you feel fuller, making it easier to stick to a calorie deficit that supports fat loss. For a more toned appearance, you can focus on core-strengthening exercises like planks and squat thrusts to develop your abdominal muscles. These muscles may not be visible until you reach your fat loss goals, but adding muscle can also help you naturally burn more calories to lose weight faster.

To sustainably lose fat, focus on gradual and realistic lifestyle changes like diet, exercise, sleep, and stress management. Combining all of these factors in a lifestyle you can easily stick to will lead to the most sustainable, effective weight loss because over time these healthy behaviors will become habitual. If you need extra support, you can talk to your doctor about medical options like prescription medications and surgery.

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SaVanna Shoemaker, MS, RDN, LD

Author

SaVanna is a registered dietitian and health writer.

As a registered dietitan, SaVanna has worked with pregnant and postpartum women, infants and children, people with chronic kidney disease, and people who are critically ill. She is particularly interested in culinary and functional nutrition for weight loss and female hormone health.

She's currently a contributor for Forbes Vetted, Sports Illustrated Showcase, Mashable, and Carb Manager, and her work has also appeared in Greatist, mindbodygreen, and Bicycling Magazine, among other outlets.

SaVanna lives with her husband and three kids in Little Rock, Arkansas. She enjoys cooking, baking, gardening, and weightlifting.

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Reyna Franco, RDN

Medical Reviewer
Member of American College of Lifestyle Medicine

Reyna Franco, RDN, is a New York City–based dietitian-nutritionist, certified specialist in sports dietetics, and certified personal trainer. She is a diplomate of the American College of Lifestyle Medicine and has a master's degree in nutrition and exercise physiology from Columbia University.

In her private practice, she provides medical nutrition therapy for weight management, sports nutrition, diabetes, cardiac disease, renal disease, gastrointestinal disorders, cancer, food allergies, eating disorders, and childhood nutrition. To serve her diverse patients, she demonstrates cultural sensitivity and knowledge of customary food practices. She applies the tenets of lifestyle medicine to reduce the risk of chronic disease and improve health outcomes for her patients.

Franco is also a corporate wellness consultant who conducts wellness counseling and seminars for organizations of every size. She taught sports nutrition to medical students at the Albert Einstein College of Medicine, taught life cycle nutrition and nutrition counseling to undergraduate students at LaGuardia Community College, and precepts nutrition students and interns. She created the sports nutrition rotation for the New York Distance Dietetic Internship program.

She is the chair of the American College of Lifestyle Medicine's Registered Dietitian-Nutritionist Member Interest Group. She is also the treasurer and secretary of the New York State Academy of Nutrition and Dietetics, having previously served in many other leadership roles for the organization, including as past president, awards committee chair, and grant committee chair, among others. She is active in the local Greater New York Dietetic Association and Long Island Academy of Nutrition and Dietetics, too.

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Daniel Oakley

Fact-Checker

Daniel Oakley is a journalist, editor, and fact-checker. He has written, edited, taught, and produced media for Dow Jones, S&P Global, IHS Markit, Third Coast Studios Magazine, and 826 National.

Oakley's path has always been a health-and-wellness-focused one. A competitive triathlete and racing fundraiser for the Leukemia and Lymphoma Society, he also spends summer weekends as an ISA-certified surf instructor and Red Cross professional water rescuer with Laru Beya Collective in Rockaway Beach, which helps kids master and delight in their own backyard — the ocean. It has taught Oakley that “optimizing body and mind” flourishes precisely at the wellspring of community.

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Resources
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Additional Sources