Weight loss is best achieved by making realistic changes to diet and physical activity. You should eat a wide variety of foods in the right proportions, eating five portions of fruit and vegetables every day, basing meals on higher fibre starchy foods, having some dairy or dairy alternatives, eating some protein and choosing unsaturated oils and spreads in small amounts. You should also regularly exercise doing both aerobic and strength exercises, for example 150 minutes of moderate aerobic activity such as cycling or brisk walking every week and strength exercises on two or more days a week that work all the major muscles. But a number of studies have demonstrated how taking supplements may also be key to losing weight.

A number of studies have demonstrated how taking supplements may also be key to losing weight

Whey protein 

Some experts say the added help of whey protein supplements can help in your weight loss journey by helping reduce hunger.

Whey protein is a mixture of proteins separated from the casein in milk or formed as a by-product of cheese making.

It’s considered a complete protein as it contains all nine essential amino acids and is low in lactose content.

Whey protein is popular among gym-goers as it’s been proven effective in muscle building.

But it’s other benefits include weight loss and reducing hunger.

Increasing consumption of protein is a well-known weight loss strategy.

Eating more protein has been found to promote fat loss by boosting a person’s metabolism, helping to burn more calories. 

Whey protein has been proven particularly effective and may have a superior effect on fat burning compared to other types of protein. 

Apple cider vinegar 

Available as a liquid to add in drinks and in supplement form, apple cider vinegar has been found to reduce weight loss and appetite.

A study published in 2018 looked at people who were actively trying to lose weight.

The research published in Journal of Functional Foods found dieters who had 1.5 tablespoons a day of apple cider vinegar lost more weight than those who only followed the diet.

Researchers concluded apple cider vinegar may aid weight loss by helping to reduce appetite – its acetic acid content has been shown to reduce the absorption of starches in food and slow digestion, which in turn can help keep you fuller for longer.

Holland & Barrett explains what apple cider vinegar is: “Just as with other types of vinegar, the key ingredient in apple cider vinegar is acetic acid, which is produced when the sugars from apples are fermented. When apple cider vinegar is filtered, it looks like a clear liquid.

“If it’s left unfiltered, it has a cloudy appearance because it contains a combination of yeast and bacteria that forms during fermentation, known as ‘the mother’. Many believe this is what gives apple cider vinegar its health benefits, which is why you’ll often see ‘the mother’ clearly labelled on bottles.”

The most popular way to take apple cider vinegar is in liquid form.

Most studies suggest health benefits from taking two tablespoons a day, but it’s also important to dilute the mixture because of its acidity.

Green tea extract 

A number of studies have shown green tea extract can help aid weight loss because the main antioxidant found in it, EGCG, can aid fat burning.

One study showed green tea extract can increase the activity of norepinephrine, a hormone that helps people burn fat. 

Many human studies have also shown green tea extract can increase fat burning and cause fat loss, particularly in the belly area. 

Green tea, like all types of tea, comes from the camellia sinensis plant.

What differentiates it from different types of tea, like black, oolong and white, is the way it’s processed.

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