There is no medication that can reduce all the benefits that exercise can provide. If exercise were a nutritional supplement, no doubt any doctor worth his salt would recommend it. Movement is necessary and it is The best way to … Fat lossPromoting long-term health as reducing excess reduces the risk of diabetes, cardiovascular disease and other chronic problems.
A “magic formula” that involves a combination of a balanced, healthy diet plus regular physical activity. So be aware of The negative effects of overweight and obesityMany people look for help in nutritional supplements that work without having to resort to the latest pharmaceutical revolutions — like Ozempic, Wegovy, or Mounjaro — but there aren’t many that work according to the scientific literature.
The only three supplements with scientific evidence for fat loss
In this context, sports nutritionist and human nutrition expert Saul Sanchez speaks, highlighting that only three supplements have clear scientific evidence to help with fat loss: Green tea extractthe Capsaicin and Caffeine.
The author of books like “How to Die Young as Late as Possible” explains that green tea extract “in doses of 300 to 500 mg per day” can help treat diabetes. Increased energy intake by “about 50 calories per day”. Half the amount of capsaicin found in spicy foods such as pepper, wasabi, chili pepper, chili pepper or ginger “increases… Energy expenditure is about 100 kcal at doses of 2 to 10 mg per day».
Finally, caffeine, the most powerful of the three supplements, is what you “need.” Between 3 and 6 mg per kilo per day To get Increase energy expenditure by up to 200 calories».
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Moderate calorie deficit: This is the foundation of fat loss. A moderate reduction (between 10% and 20% of daily calories) is considered sufficient and more sustainable than a severe deficit.
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Increase physical activity: Exercising helps burn more calories, which contributes to a calorie deficit. Continuous aerobic physical activity (brisk walking, running, swimming) is very effective.
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High-Intensity Training (HIIT): Depletes glycogen stores quickly and forces the body to use fat stores as an energy source, burning more overall calories efficiently.
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Eat enough protein: Increasing your protein intake is crucial. It helps maintain muscle mass while losing fat and can speed up metabolism.
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Manage sleep and stress: Good rest and stress management are vital, since hormonal imbalances resulting from a deficiency can negatively impact metabolism and fat loss.
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Hydration and probiotics: Drinking enough water and eating foods that contain probiotics (such as yogurt or kefir) can promote a healthy weight and body fat percentage.
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Localized fat: It is important to understand that science indicates that only localized fat in a specific area of the body (such as the abdomen) can be burned through exercises specific to that area. Fat loss occurs widely throughout the body.
But the expert points out that These supplements are not magic.; Its main effect is to help increase energy expenditure to facilitate the creation of the calorie deficit needed for fat loss. Therefore, Regular diet and exercise are essential For these supplements to really work.
Green tea extract stands out for its content Catechins and caffeinewhich can be together Helps improve fat oxidation And better control of blood glucose. Studies have shown that its effect is most significant when combined with exercise and proper nutrition. For its part, capsaicin Activates the process of thermal metabolismWhich causes a slight increase in daily calories. Caffeine, in addition to increasing metabolism, It acts on receptors that facilitate fat mobilizationBeing the supplement with the most support in terms of evidence to support fat loss