There is no such thing as best supplements to lose 10 pounds fast. The truth is, most “weight loss” supplements are ineffective or even dangerous.
They also carry a risk of having an adverse effect with other medications that you might be taking.
For these reasons, it’s essential to be highly selective about the “supplements” you’re using and avoid those that either hasn’t been scientifically proven to work or haven’t been studied at all – both of which is the case for every single weight loss supplement out there.
The best supplements to lose 10 pounds
I can recommend four diet supplements that may work for you: green tea extract, green bean extract, turmeric, and Cissus Quadrangularis, but only when combined with proper diet and exercise.
1. Green Tea Extract
Green tea extracts thermogenic properties come from its high concentration of catechins – especially EGCG (Epigallocatechin gallate), which is believed to be its primary active compound.
It turns out that this stuff does help you lose weight because it increases your energy expenditure over 24 hours, let alone boosting the number of calories burned during your workout.
The recommended daily dosage is between 300mg-500mg (that’s the amount of EGCG), which should be enough to boost the effectiveness, but you can increase it up to 1000mg if needed. However, taking higher levels may cause nausea and other side effects, which isn’t good, so go with what’s recommended first (and see how that does).
Also, when purchasing this product, make sure it contains no less than 45% EGCG.
When trying green tea, opt for the most potent called, matcha.
2. Green Bean Coffee
Caffeine is a legal stimulant that sucks the water out of your cells which dehydrates you and, of course, boosts metabolism through a thermogenic effect, increasing heat production in your body.
Green coffee beans loses all its goodness when it gets roasted and becomes the dark coffee beans you grind to make coffee.
Therefore, a green bean extract is 10x more potent than your morning cappuccino.
Studies show that green bean coffee can help reduce weight by curbing appetite. There is also research that the extract from green coffee beans has shown to provide antioxidant, anti-inflammatory, and anti-cancer properties.
The evidence from these studies says that GCE can help people lose weight. This is true, but there are also some things you should know about this.
The size of the effect is small, and the clinical relevance of this effect is uncertain. But the result should warrant more extensive studies about the green coffee extract.
3. Cissus Quadrangularis
This herb has been shown in several studies to have anabolic properties – meaning it helps build muscle while also decreasing body fat at the same time.
In one study, the group taking Cissus quadrangularis had significantly lowered their weight and less central obesity. They also had lower blood glucose levels.
As always, make sure you’re purchasing your supplements from a reputable source.
There are many claims about turmeric powder reducing weight. Some say it’s because of the curcumin, which is what gives turmeric its bright yellow color. Others claim it suppresses your appetite.
I honestly have no idea if this stuff helps you lose weight or not. But I know that it’s good for reducing inflammation, and people who are trying to reduce inflammation in their body tend to be overweight people with high cholesterol.
Turmeric on its own is very hard to absorb into our bloodstream. Luckily, piperine has shown to improve turmeric’s absorption rate by up to 2000%.
Alternative to diet supplements for losing 10 pounds
A better way to lose weight is by following a healthy diet rather than relying on any supplement.
Try one of these 3 methods before opting for anything else: Calorie counting, carb cycling, intermittent fasting, all of which works great for most people (even if it doesn’t “magically” melt away the pounds as all the ads claim).
Calorie counting can be tedious, but calorie counting is the best way to start if you’re serious about losing weight. Unfortunately, few people can accurately estimate their daily calorie intake by just “guesstimating.”
It takes a lot of discipline and time, but it works great as long as you keep track of your calories for a few days and note how many calories your body needs. For most people, the recommended daily calorie intake is anywhere from 2000-3000 calories per day, depending on age, height/weight, gender, muscle mass, etc.
For those who are already in shape or have less weight to lose (10 lbs or less), carb cycling might be the best option since it helps maintain muscle while burning fat at the same time. The Carb cycle essentially means that instead of 3 big meals mostly made up of carbohydrates, you make 4-5 smaller meals with a mix of protein and carbs.
Intermittent fasting is also great to naturally lose weight. However, as with most of the above methods, it requires hard work and diligence. You can’t just gorge 100% on junk food once you’re done fasting for the day. It has to be balanced meals that include healthy fats, proteins, fruits, veggies, and even carbs like brown rice or oatmeal (in moderation).
For those already at their ideal weight or have a lot of weight to lose (more than 10 lbs), intermittent fasting might hinder your progress. While it does burn fat fast, it puts your body into starvation mode, where it slows down its metabolism, thinking that there’s no food coming in anytime soon.
This is counterproductive if you plan to maintain or gain muscle/weight since it stops the body from building muscles efficiently. However, if you want to try this, I’d recommend sticking with it for just 3-4 weeks to see if you’re missing anything.
Intermittent fasting doesn’t work as a long-term solution since eating is such an important part of maintaining homeostasis (and happiness) and should only be used as a helpful tool to jumpstart your weight loss journey.
The best way to lose weight is diet and exercise. Supplements work. They are only there if you need an extra helping hand.
I bought many weight loss supplements. The only thing that helped me was a green bean extract. And, some studies prove the compounds in green coffee beans help with weight loss, among other beneficial things.
If I had to recommend only one diet supplement, it would be a green coffee bean extract.
“I have the metabolism of a sloth and a body that hates putting on muscles. This curse motivated me to study weight loss and nutrition. I want to share my experiences and knowledge to help you achieve your ideal body.”— Christian Tanobey