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Best Supplements for Fat Loss, According to Dietitians

If you want to shed fat and transform your body, here's what experts recommend adding to your routine.
FACT CHECKED BY Olivia Tarantino

If you've found yourself hanging on to a few extra pounds of unwanted body fat over the course of the pandemic, you're far from alone. According to a 2021 study published in JAMA Network Open, among a group of 269 participants in the Health eHeart Study, shelter-in-place orders resulted in an average weight gain of 1.5 pounds per month.

However, just because your body has changed recently doesn't mean you need to accept that it's going to be that way forever. If you want to feel more comfortable in your own skin again, read on to discover experts' recommendations for the best supplements for fat loss.

And for more great ways to shed those extra pounds, check out these 15 Underrated Weight Loss Tips That Actually Work.



Getting your gut microbiome into tip-top shape with probiotic supplementation could be the key to shedding that unwanted fat and for all.

"Research has shown that incorporating lactobacilli and bifidobacteria strains helps with reducing body weight by the way the body is able to metabolize fat. The ultimate goal is to build gut diversity, which is what is lacking in those who are looking to lower their BMI. Probiotics do another thing though: help reduce inflammation and help to control food intake," explains Christa Brown, MS, RDN. And for more ways to whip your microbiome into shape, check out the 5 Best Probiotic Supplements For Weight Loss.

Bovine colostrum

Woman taking tablet with glass of fresh water.

If you want to enjoy consistent weight and fat loss, adding some bovine colostrum supplements to your regular routine might just be the easiest way to start.

"The key to sustained and permanent weight loss is attaining an increase in lean body mass by increasing one's resting metabolic rate and balancing blood glucose levels throughout the day. Liposomal bovine colostrum supplementation can promote the utilization of stored fat for fuel and balance blood glucose levels between meals so that food cravings are decreased," explains Alicia Galvin, RD, a resident dietitian for Sovereign Laboratories.

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ashwagandha supplements

It's not just what you eat that can influence how much fat your body stores—your stress level can play a role, too.

"One study showed that for adults who experience chronic stress, taking ashwagandha may play a positive role on food cravings and weight management versus not taking this supplement. If you find that you struggle with chronic stress and want to lose weight, ashwagandha may help," explains Lauren Manaker, MS, RDN, LD, a registered dietitian for Zhou Nutrition and member of Eat This, Not That's Medical Expert Board.

Manaker cites a 2017 study published in the Journal of Evidence-Based Complementary & Alternative Medicine, which also demonstrated a link between ongoing stress and increased levels of visceral fat.

Green tea

green tea supplements

A little green tea in your supplement routine could mean a significantly lower amount of fat on your body over time.

"The plant compounds found naturally in green tea make this supplement ideal for fat loss. These compounds are known as catechins and act as antioxidants in the body to reduce inflammation, which will lead to weight loss," explains Trista Best, MPH, RD, LD, a registered dietitian with Balance One Supplements.

"Caffeine found in green tea extract works alongside these compounds to provide a secondary means of weight loss by increasing the body's thermogenesis, the means by which the body burns calories."

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Sarah Crow
Sarah Crow is a senior editor at Eat This, Not That!, where she focuses on celebrity news and health coverage. Read more about Sarah