there are no supplements that are a magic pill for weight loss and the principle of calorie balance is the only way to effectively maintain weight or lose it if that's your goal but there are supplements that may aid weight loss why not stay tuned to find out more with me katie braun product developer at my protein [Music] every sustainable diet that will help you to meet your long-term weight loss goals works on one premise you need to eat fewer calories than you expend this is known as a calorie deficit where you drop your calories to
below your maintenance number of calories resulting in weight loss this is because your body has to make use of the energy that we're storing in the body rather than using the immediate energy being provided by food that hasn't yet had a chance to be stored this process of using up stored energy is where some people use the terminology burning calories so your maintenance number is 2 000 calories for example and this is where your weight stays the same if you were to eat 1 500 calories a day then you're in a calorie deficit and you
will start to lose body fat don't forget though that your exercise levels play a part in this too the more calories you expend or use through exercise the more you could be in a calorie deficit if you don't compensate for this with additional calories through the diet like i said at the start of this video there are no supplements that are a magic pill for weight loss however there are some supplements that can give a helping hand and they can aid your weight loss goals in a couple of different ways the first one is reducing
appetite if you're less hungry you're more likely to maintain a calorie deficit and not consume too much some supplements can help you feel more full or less hungry which could help you to meet your calorie goals the second one is boosting energy the other crucial part of the calorie balance equation is how many calories you're burning and good workouts require lots of energy supplements that can support your concentration energy levels and stamina can make a big difference towards calorie burning at the gym the third one is supporting metabolism when it comes to burning calories you
want to make sure your metabolism is working efficiently to aid weight loss some supplements can help support fat burning and preserve muscle mass to target fat loss others can make sure your cells are getting the energy they need from the food you eat so with that said here are top picks for supplements to support your calorie balance plans and weight loss goals the first one is diet whey protein while she might hear the words protein and immediately think about bulking an increase in protein in the diet has actually been shown to increase weight loss as
the name suggests it's got a high amino acid or protein content which promotes a feeling of fullness if you're feeling full and not giving in to cravings you might find it easier to stick to your macronutrient goals and not overload on the calorie intake with a midnight snack in one double-blind 12-week study overweight participants went on a diet where the calorie intake was reduced by 500 calories a day participants were asked to consume either a whey protein drink or a ready-to-mix beverage both of which had the same number of calories 20 minutes before breakfast and
20 minutes before dinner while both groups lost a significant amount of weight greater weight loss was seen in the group consuming a whey protein based drink on top of this those who consistently consumed whey protein for 12 weeks lost significantly more body fat and less lean muscle our impact diet lean blend is a whey protein based powder that includes an added benefit for your weight loss goals the ingredient lean biome bear with me i'm about to get technical lean biome is a blend of dietary fiber in the form of fructo oligosaccharides i did warn you
commonly referred to fos and glucomannan it also contains chromium and a blend of essential vitamins and minerals in combination the blend works to eat weight loss in a couple of different ways the glucomannan is a water-soluble dietary fibre and popular weight loss ingredient providing powerful support to help you achieve your weight loss goals the chromium contributes to the maintenance of normal blood glucose levels as well as also contributing to the normal macronutrient metabolism in your body lean biome has been proven to reduce body fat volume reduce fat mass percentage and reduce waste and hip circumference
glucomannan in the context of an energy restricted diet contributes to weight loss the beneficial effect is obtained with a daily intake of three grams of glucomannan in three doses of one gram each together with one or two glasses of water before males and in the context of an energy restricted diet the second one is this l-carnitine but what actually is it well it's a natural chemical that is created in the liver and kidneys from the amino acids lysine and methionine l-carnitine has a range of benefits in the body number one being its role in eating
weight loss through metabolism of fat it acts by transferring long chain fatty acids into our mitochondria the powerhouse of all of our cells where they can be oxidized to produce energy effectively we're using the triglycerides up the fats found in our blood and therefore working our way through reducing our fat stores the third supplement is green tea extract turns out the occasional cuppa isn't that bad for you especially if it's a cup of green tea that is many studies have shown the drink to have health benefits weight loss among them so how can green tea
help you lose weight green tea has been labeled a metabolic booster by some but it's not quite that simple it contains chemical compounds called polyphenols catechins to be precise polyphenols are a group of compounds found in plant foods which act as antioxidants protecting cells from damage caused by free radicals free radicals are unstable atoms which are highly reactive on a constant search in our body to find other atoms to bind with this can cause unfavorable reactions though that can range from dna to cellular damage in all parts of the body interestingly studies have found that
the consumption of catechins are seen to have a positive effect for weight loss with one in particular from 2005 finding body weight bmi waist circumference body fat mass and subcutaneous fat area were significantly lower in the study group who consumed green tea extract versus the control group overall results from the scientific study provided evidence to suggest that catechins can have a benefit for weight loss and weight maintenance now i'd be surprised if you hadn't heard of this guy before omega-3 but i'll bring you back up to speed regardless omega-3 is an essential fatty acid we
get from nuts seeds and certain types of fish such as salmon sardines and macro omega-3 contains two essential fatty acids dha and epa note the word essential this means we must consume these fatty acids through our diets to live and function because our bodies cannot produce them in the uk it's advised that we consume at least one portion of oily fish a week but i get it following that advice isn't always as easy as it sounds for more info on omega-3 and visual you can watch richie's video here an interesting study has investigated whether appetite
could be affected by omega-3 fatty acids when included in the calorie-restricted diet a positive relationship between omega-3 and fullness was observed over the eight weeks of the study and it was concluded that omega-3 intake can help to satisfy appetite and leave you filler for longer which may have subsequent positive benefits for weight maintenance we do still need more research however to demonstrate the effect of omega-3s directly to weight loss but with so many other benefits to supplementing with omega-3s from heart to brain function it's one of our go-to recommendations for overall well-being plug alert here
at my pro team we've got an innovative product called sheepshop a blend of clinically proven weight loss ingredients formulated to support your weight management goals throughout the day every day if you're someone who likes to stick to your routine this could be the perfect solution for you with three different shots per day each tailored to provide different benefits it's not only convenient and easy to use but also pretty effective so what exactly is it it's three sachets a day to mix with water all including the popular supplement i mentioned earlier glucomannan a natural fiber that
absorbs water and expands in the stomach to leave you feeling fuller for longer every blend is tailored to keep you at your best at different points during the day the boost sachet is a perfect morning pick me up with cooling to support normal lipid metabolism as well as vitamin b6 to contribute to the reduction of tiredness and fatigue the thermo is then taken at midday and if you're prone to that mid-day slump the added pantothenic acid will support normal mental performance and niacin will reduce tiredness and fatigue it also contains chromium to support normal macronutrient
metabolism as well as vitamin b12 to support the normal function of the immune system so a great all-rounder for your everyday go-to replenish is the last shape shot of the day we formulated a blend of magnesium for electrolyte balance as well as bone and teeth health plus zinc to contribute to normal carbohydrate metabolism and cognitive function because this shot is to be taken on evenings we've included l-tryptophan a popular supplement for sleep cycles so what do you think if you have any questions stick them in the comment section and remember to like and subscribe to
the my protein youtube channel for more great evidence-based nutrition information [Music] you
