Common Vitamins and Supplements for Belly Fat

supplements for belly fat

Chiseled six-pack abs have become the golden standard. Everyone aspires to become the owner of flat abs. You put on your shoes and exercise regularly and control your diet. But the belly fat does not seem to budge. Why does this happen?

Did You Know!

More people die due to obesity-related diseases than underweight and malnutrition issues.

Belly fat is visceral fat. And visceral fat is associated with many life-threatening diseases. Even among people with the same BMI, an increase in the waist circumference by 5 cm led to a 17% increase in the risk of death in men. This value was 13% in women.

As you start to grow older, you realize that fat is accumulating around the belly region. During their youth, the high testosterone levels in men keep the visceral fat from expanding. But as you age, the level of testosterone decreases. This causes the fat to expand and create a pot belly.

The fat in women is distributed around the thighs and hips to support childbirth. With increasing age, the estrogen level decreases. The body, then, redistributes the fat towards the abdominal region.

Combine the changes in hormone with lack of exercise and a calorie-rich diet that is high on carbohydrates and saturated fats. You are left with abdominal fat that refuses to yield. Supplements for belly fat have become very popular as an effective solution to this problem.

Why Do You Need Supplements to Get Rid of Belly Fat?

Visceral fat is a health hazard. It surrounds your vital organs, such as intestines, pancreas, and liver, and impacts their functioning. It is also a risk factor for heart disease, type-2 diabetes, and many other such chronic illnesses.

Although exercise and diet are the best way to get rid of this belly fat, sometimes they are just not enough. You may feel that despite exercising regularly and controlling your diet, the belly fat shows no signs of reducing.

A little additional help can go a long way in helping you reach your fitness goals. Supplements are that help. Different supplements work in different ways. Some reduce your appetite. Some reduce the absorption of fat by your body, and some others increase your metabolism and help you burn that fat.

Obesity is preventable.

Some Effective Supplements for Losing Belly Fat

Looking for some effective supplements? Here are the top 10 best supplements for belly fat reduction.

1. Garcinia Cambogia

Garcinia Cambogia
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Garcinia Cambogia, also known as Malabar Tamarind, is native to South-East Asia and India. The fruit has a sour taste and is usually used in making fish curries. But this delicious flavoring agent is a commonly used supplement for weight loss.

How Does It Work?

The rind of this small, green pumpkin-like fruit contains high levels of Hydroxy Citric Acid or HCA. Studies show that HCA reduces belly fat using a three-pronged approach. It suppresses the appetite, reduces the synthesis of fatty acids, and increases the energy consumption in the body.

This triple action makes it a potent weight-loss supplement. It also reduces the level of LDL or bad cholesterol and increases the level of HDL or good cholesterol.

How to Use It?

For the most visible results, you should consume around 2800 mg of HCA per day, although a 1000 mg/day dosage also aided in weight loss.

Garcinia Cambogia has no known side effects, and there were no signs of a rebound in the studies conducted. The lost fat stays that way and does not come back when you stop taking the supplement.

[Also Read: Effective Ways to Lose Belly Fat ]

2. Green Tea Extract

Green Tea Extract
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Green tea is a magic drug that can cure everything from diabetes to depression. Supplements containing green tea extracts have shown positive results in reducing abdominal fat. It is most effective when used in conjunction with regular exercise.

How Does It Work?

Green tea contains many catechins, and the most predominant one among them is EGCG. Catechins and caffeine in green tea extracts work in unison to modify the composition of the body. It enhances fat oxidation and energy consumption in the body.

It was observed that after taking the supplements, the adipocytes released more fatty acids. This, in turn, helps clear the triglyceride-rich lipoprotein. All these actions help in reducing the visceral fat stored around the waist.

How to Use It?

The results were observed when the test subjects consumed 625 mg of green tea extracts per day.

The Chinese have been consuming green tea for centuries, and it is said to be the secret of their health. It has no side effects and is a perfectly safe supplement.

Around 15% of adults in the US have used weight loss supplements.

3. Green Coffee Bean Extract

Green Coffee Bean
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Did you know that coffee, your daily beverage, has the potential to reduce the adamant belly fat? But this can only be obtained by taking green coffee beans or unroasted beans.

How Does It Work?

Research indicates that caffeine enhances the energy expenditure in the body. It also increases the conversion of fat cells into energy when consumed before exercising. Chlorogenic acid is an active compound in green coffee beans. It can reduce the rate at which carbohydrates are broken down by the body.

This helps in suppressing hunger. Chlorogenic acid also helps the liver break down the fat molecules. The combined action of the caffeine and chlorogenic acid contribute towards the reduction in the waistline.

How to Use It?

The dosage can vary based on your age, height, and weight. It is recommended that you consult a physician before taking the supplement to determine the correct dosage.

The effects of green coffee bean extract cannot be obtained from regular coffee. Roasting the beans reduces the chlorogenic acid in the beans and therefore, lowers its impact on weight loss.

[Also Read: Diet For Belly Fat]

4. Glucomannan

Glucomannan
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Glucomannan is a soluble fiber found in the roots of the konjac or elephant yam plant. It can absorb up to 50 times its weight in water. When combined with a healthy diet and exercise, this fiber has shown great promise in reducing weight and belly fat.

How Does It Work?

The enzymes in human saliva and pancreas cannot change the structure of this fibre, and it passes unchanged. In the gastrointestinal tract, it expands by absorbing water are creates a feeling of being full or satiated. It also increases the ability of the intestine ability to absorb cholesterol and promotes the expulsion of cholesterol and bile acids via fecal matter.

In addition to making you feel satiated, glucomannan reduces the cholesterol in the body.

How to Use It?

You can take this supplement with a glass of water half an hour before your meals.

Glucomannan has no adverse effects and can promote weight loss to help you get that flat stomach.

5. Forskolin

Forskolin
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Forskolin is derived from Coleus forskohlii. C. forskohlii belongs to the mint family and indigenous to India, Nepal, and Thailand. Forskolin is extracted from the roots of this plant and has been proven to influence reducing belly fat.

How Does It Work?

Forskolin increases the accumulation of the compound CAMP or cyclic adenosine monophosphate. This compound increases the rate at which the cells break down the fat molecules. It also activates the proteins in your pancreases and coaxes them to burn more fat.

How to Use It?

You can take one tablet containing 250 mg of C.forskohlii extract twice a day. The tablet should be taken half an hour before the main meals for maximum impact. You can see visible changes in your waistline within 12-weeks of taking the supplement.

6. Meratrim

Metatrim is a combination of two plant extracts – the flower heads of Sphaeranthus indicus and the fruit rinds of Garcinia mangostana. It is a relatively new supplement that has shown promising results in weight reduction. It has also been shown to reduce blood sugar and can be useful in controlling diabetes.

[Also Read: Fruits That Can Control Blood Sugar]

How Does It Work?

Meratrim attacks the fat in two ways. It inhibits the process that leads to the creation of triglycerides or cholesterol. Meratrim does so by reducing the production of the enzyme that aids this process. It also increases the body’s ability to burn fat. So, it burns the fat that is present in the body while also preventing the formation of new fat cells.

How to Use It?

You will have to take 400 mg of Meratrim two times a day to get the desired result. Meratrim use hasn’t led to any side effect. It is one of the most effective supplements for losing belly fat in the market right now.

7. Whey Protein Powder

Whey Protein Powder
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Protein is an essential component of our diet. It helps in the creation of lean muscles. The muscles, in turn, increase the body’s ability to burn fat. A diet that is high in protein can reduce the fat percentage in the body.

How Does It Work?

Whey protein suppresses appetite by making you feel fuller for a longer duration. It also reduces the blood sugar and insulin levels, which further contribute towards increasing your satiety. It also reduces the creation of triglycerides and helps in preserving lean muscle mass by reducing cortisol levels.

It modifies the body composition and enables you to achieve that strong and muscular body. Whey protein also contains around 50 to 70 % higher leucine levels. Leucine plays a vital role in synthesizing muscle.

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How to Use It?

You can use whey protein in shakes or add it to homemade snacks and desserts. It is available is a range of flavors. This makes it easy to add whey protein in your diet.

The use of dietary supplements by women is double the usage by men.

8. Yohimbine

Yohimbine is derived from the bark of the Pausinystalia Yohimbe plant. The Yohimbe plant is native to west and central Africa. It has become noted for its ability to work on stubborn fat.

How Does It Work?

Yohimbine can make the cells in the body burn more fat. It is a natural and safe supplement that has even shown results for athletes.

And if it can reduce fat in athletes, it can do so for you. Yohimbine receptors are present at a higher level in the oblique muscles. This makes it very effective in reducing love handles and belly fat. It is a powerful fat burning stimulant.

How to Use It?

You can take 5 to 15 mg of Yohimbine per day. This amount can be split into two doses and taken twice a day. Since this is a powerful stimulant, it is recommended that you start from the lower dose and slowly increase it if required.

[Also Read: Yoga to Reduce Belly Fat]

9. Carnitine

Carnitine
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Carnitine is a nutrient derived from the amino acids lysine and methionine and is produced naturally in your body. The body needs adequate amounts of Vitamin C to produce carnitine. Meat and fish are other sources of carnitine. However, at times, the carnitine obtained via regular food consumption is not enough. Carnitine supplements can come in handy in such situations.

How Does It Work?

Carnitine plays a vital role in the translocation of long-chain fatty acids to the mitochondria. The mitochondria use these fatty acids to produce energy. Dietary supplements can increase the concentration of carnitine in the muscles, leading to increased oxidation of fat.

It also the ability to increase your exercise output. Both of these factors combined lead to a reduction in belly fat.

How to Use It?

Doses of carnitine as low as 0.68 gms have led to a reduction in weight. You can safely consume up to 2 gms of carnitine daily. You can consult your physician or nutritionist to determine the correct dosage.

10. Vitamin D

vitamin D Benefits
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Vitamin D is a micronutrient that your body synthesizes when it is exposed to sunlight. You can also get Vitamin D from food sources and supplements.

This vitamin for belly fat reduction is also essential for maintaining strong bones and healthy teeth, maintaining a healthy immune system and expedite the absorption of the minerals phosphorus and calcium in the body.

How Does It Work?

There is an inverse relationship between vitamin D levels and BMI. Those with higher BMI tend to display lower levels of vitamin D. Those with lower levels of vitamin D tend to be overweight. This forms a vicious cycle. You can break this cycle by taking vitamin D supplements.

Research has shown that those who took vitamin D supplements lost more weight than those who did not. As you lose weight, you will see a reduction in your waistline as well.

How to Use It?

You should get around 1250 micrograms of vitamin D per week to see significant results.

Since vitamin D is found naturally in the body, there are no side effects of taking this supplement.

Say Goodbye to Belly Fat

Getting rid of belly fat may seem difficult with just exercise and diet. Supplements make it easier and aid you in your weight loss journey. If you have ever wondered which vitamins are best for reducing belly fat or which supplements to take to help you along your fitness journey, the contents of this article can be your vade mecum. It is not easy to get rid of abdominal fat. It takes patience and determination. Stay on your fitness path, and you will get the desired results soon.


FAQs

1. Is It Safe to Use Supplements for Belly Fat Reduction?

All the supplements mentioned above are either derived from plant extracts or are produced naturally in the body. These are perfectly safe and have no side effects.

2. Are Supplements Enough for Losing Belly Fat?

All the research in the area vouch for the effectiveness of supplements when they are taken along with following an exercise routine and healthy diet. Supplements only help the process. They are part of the solution and not the only solution.

3. How Long Will It Take for the Supplements to Show Results?

It varies from supplement to supplement. But most of them will start showing results in 8 to 12 weeks.

4. Will I Gain the Lost Weight When I Stop Taking Supplements?

The chances of gaining back the lost weight are slim. However, it is also dependent on your diet and level of physical activity after stopping the supplements.

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