Losing weight is challenging, and many people turn to weight-loss supplements to help achieve their goals. Unfortunately, many supplements marketed for weight loss don’t do what they promise—and may even work against your goals. Not only are supplements expensive, but they are also unregulated, so you don’t always know what you’re getting. The best way to lose weight is to focus on a food-first approach, which means eating plenty of nutrient-dense foods and maintaining a slight calorie deficit over time.
In this article, we get into some popular weight-loss supplements and why nutrition professionals don't recommend them, plus helpful tips for healthy, sustainable weight loss. Knowing what to watch out for can help you make informed choices and prioritize strategies that actually support your health and weight-loss journey.
Green Coffee Bean Extract
If you’ve searched for supplements aiding weight loss, you’ve likely come across green coffee bean extract. Quite simply, this supplement is derived from the coffee plant’s seeds, which are green before roasting. “[Green coffee bean extract] has chlorogenic acid, a coffee compound that can supposedly decrease fat absorption and speed up metabolism,” says Danielle VenHuizen, M.S., RDN. She adds that these claims are mostly unwarranted.
Only a few human trials have examined the effectiveness of green coffee bean extract on weight loss. These trials had poor study design and showed mixed results. While one study found that green coffee extract may help reduce weight and body mass index, there wasn’t a significant effect on body fat percentage, meaning that the mass lost could come from water or muscle.
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