The 10 Best Expert-Recommended Weight Loss Supplements of 2025
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Dietitians Recommend These Weight Loss Supplements to Help You Lose Fat in 2025

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Published on May 2, 2025
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Everyday Health independently vets all recommended products. If you purchase a featured product, we may be compensated. Learn why you can trust us.
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Approximately 15 percent of American adults have used a weight loss supplement, and Americans spend more than $2 billion per year on these products.

 Since about 42 percent of the adult population in the United States struggles with their weight or has obesity, it doesn't seem like the weight loss supplement industry is in danger of declining anytime soon.

Weight loss supplements vary in how directly they act on the body. Some, like green tea extract, may have a more direct effect by modestly increasing metabolism and fat oxidation. Others, like collagen, may support weight management more indirectly by promoting satiety and reducing appetite. Supplements alone are not a comprehensive approach to healthy weight loss, but they may help enhance weight loss due to other lifestyle changes, such as improved eating and exercise habits. It’s also important to note that clinical research and safety data on weight loss supplements varies, and clinical guidelines don’t generally include weight loss supplements.

To help provide clarity around weight loss supplements, we asked three registered dietitians to share the ones they recommend to their clients. We’ve included their picks below, along with advice on selecting weight loss supplements that are safe, effective, and reputable, as well as information about using these supplements safely and losing weight sustainably. Here are the best weight loss supplements of 2025.

Our Top Picks for the Best Weight Loss Supplements

When to Consult Your Doctor

If you need help finding a weight loss plan that works for you, it’s best to discuss it with your primary care provider, a registered dietician, and potentially an obesity medicine physician or other provider with expertise in integrative medicine.

If you have any medical conditions or if you’re taking prescription medications, you should also speak to your doctor before you start using a weight loss supplement. While many weight loss supplements are safe to use, some — particularly those that contain caffeine — can have risky side effects involving blood pressure, heart rate, and heart function.

Additionally, dietary supplements are loosely regulated and don’t have to be safety tested before being sold. This means that dietary supplements may not always contain the exact ingredients in the amounts listed on the label. They may also contain undisclosed ingredients or contaminants such as allergens, heavy metals, and bacteria. For these reasons, it’s best to choose dietary supplements that are third-party tested or certified.

Best for Women

Orgain Organic Plant-Based Protein With 50 Superfoods

$25.64 at Walmart
$42.99Now 40% Off
Buy on Walmart $25.64

Pros

  • Contains protein and fiber
  • Superfood blend provides nutrients and antioxidants
  • 160 calories per serving
  • Plant-based

Cons

  • May be overly sweet
  • Can clump while mixing

Key Specs

  • Key ingredient: Protein from peas, brown rice, mung beans, and chia seeds
  • Supplement type: Powder
  • Serving size: Two scoops
  • Third-party tested: No
  • Price per serving: $1.89
Hormone shifts during the different phases of a woman’s menstrual cycle — and during perimenopause — can drastically affect her appetite, energy levels, and motivation to stick with a weight loss program.

 Protein and fiber-rich foods, such as this protein powder from Orgain, can help promote fullness and stabilize blood sugar levels — making it a little bit easier to stick with a healthy eating plan during the most exhausting days.

 “It’s great for building muscle, keeping you full longer, and aiding in weight loss,” says Bess Berger, RDN.

This powder provides 21 grams of protein per serving — from peas, brown rice, mung beans, and chia seeds — along with 10 grams of fiber from a “superfood” blend that contains organic grains, fruits, vegetables, sprouts, grasses, herbs, and spices. In addition to fiber, these whole food ingredients deliver several antioxidants and nutrients to support overall wellness. Each serving is only 160 calories, making it a great choice as a breakfast smoothie base or a post-workout snack.

This protein is available in Creamy Chocolate Fudge or Vanilla Bean. Based on our research, many customers love the flavor and texture of the shakes once they’re prepared, although some find the powder a little too sweet and prone to clumping. Since this is categorized as a food, it’s not third-party tested the way most high-quality dietary supplements are. However, Orgain is a reputable brand that many dietitians we’ve spoken to recommend.

Best Collagen

Vital Proteins Collagen Peptides

$32.99 at Amazon
Check stock at Amazon

Pros

  • Supports skin and joint health
  • May help with fullness and muscle mass
  • NSF Certified for Sport
  • Available in several flavors

Cons

  • No scoop included
  • Not vegan-friendly

Key Specs

  • Key ingredient: Bovine collagen peptides
  • Supplement type: Powder
  • Serving size: 4 tablespoons
  • Third-party tested: Yes
  • Price per serving: $1.83
If you’re trying to lose weight, protein should be an important part of all of your meals — it helps keep you full and prevent excessive muscle loss while you’re losing fat.

 Collagen is one of the most common proteins in the body, and it provides both structure and flexibility to skin, muscle, and connective tissues.

 Vital Proteins Collagen Peptides can help in both regards, increasing your protein intake and protecting muscle mass, while also supporting joint and skin health.

The supplement is made from grass-fed bovine collagen and is available in Lemon, Chocolate, Salted Caramel, Vanilla, or Matcha — or unflavored. “Vital Proteins is a reputable brand known for high-quality, easily digestible collagen powders,” adds Berger. Vital Proteins products contain no genetically modified organisms (non-GMO) and are NSF Certified for Sport, meaning they’re free of substances banned in competitive sporting events by the United States Anti-Doping Agency.

During our research, we found that many customers were pleased with this supplement. The biggest complaints were that the product doesn’t include a scoop and that the packaging is hard to open and doesn’t reseal well. Also, collagen isn’t vegan-friendly because it’s sourced from cows.

Best Fat Burner

NOW Sports MCT Oil

$21.17 at Amazon
$26.29Now 19% Off
Buy on Amazon $21.17

Pros

  • NSF Certified for Sport and Informed Sport certified
  • May help increase fat burn
  • More concentrated source of MCTs than coconut oil

Cons

  • May cause digestive side effects
  • Dose should be increased slowly

Key Specs

  • Key ingredient: MCT oil
  • Supplement type: Liquid
  • Serving size: 1 tablespoon
  • Third-party tested: Yes
  • Price per serving: 36 cents
Medium-chain triglycerides (MCTs) are a unique type of fat that may actually help your body become more efficient at burning fat. Unlike other fats, which need to be mixed with bile acids to be absorbed, MCTs are directly absorbed by the small intestine and transported to the liver. They can then be used for energy. For this reason, MCTs are less likely to be stored as fat than other, more common fats, such as the long-chain fats found in most of our food.

MCTs are found in coconut oil and palm kernel oil — but this product from NOW Sports contains only MCTs isolated from these oils. That means it’s a more concentrated source of MCTs that may have more powerful effects on metabolism. In one study, researchers found that daily MCT oil consumption for two weeks increased the amount of fat that overweight people burned during exercise.

This MCT oil is also NSF Certified for Sport and Informed Sport certified, so it’s free of banned substances and safe for athletes to use. However, one major drawback of MCT oil is that it can cause digestive side effects, such as stomach pain and diarrhea, if you use too much. It’s best to start small, with about 1 teaspoon a day, then work your way up slowly to a full dose of 1 tablespoon.

Thorne Creatine

Best Creatine

Thorne Creatine

Buy Now $43

Pros

  • Third-party tested and NSF Certified for Sport
  • May support muscle mass and recovery
  • Improves brain energy
  • Mixes easily into any beverage

Cons

  • May have a bitter taste
  • Pricier than other creatine supplements

Key Specs

  • Key ingredient: Creatine monohydrate
  • Supplement type: Powder
  • Serving size: One scoop
  • Third-party tested: Yes
  • Price per serving: 48 cents
Creatine is an amino acid, naturally found in our muscles, that may offer indirect benefits for weight loss. Most notably, it can help you build muscle mass — which increases the amount of calories you burn, even while resting.

 “It also improves recovery, allowing for more consistent training sessions to facilitate weight loss,” says Lindsay Fencl, RD. She adds that creatine also supports brain function and energy, which may help you feel more motivated to continue working toward your health goals.

Thorne Creatine is a good choice because the brand has rigorous quality standards that include in-house and third-party testing for label accuracy and contaminants. This creatine is also NSF Certified for Sport, so athletes can rest assured that it’s free of banned substances.

Thorne Creatine is tasteless, so it mixes well into any beverage. However, it may have a slightly bitter taste for some people. It’s also more expensive than comparable creatine products, at about 50 cents per serving, as opposed to the more typical 30 to 40 cents.

Best Omega-3

Nordic Naturals Ultimate Omega

$20.89 at Amazon
$29.95Now 30% Off
Buy on Amazon $20.89

Pros

  • Contains 1,280 milligrams of omega-3
  • May help reduce chronic inflammation
  • Doesn’t cause fishy burps
  • Third-party tested and Friend of the Sea certified

Cons

  • Not vegan-friendly
  • May interfere with some medications

Key Specs

  • Key ingredient: Purified deep sea fish oil
  • Supplement type: Softgel
  • Serving size: Two softgels
  • Third-party tested: Yes
  • Price per serving: 77 cents
Obesity is a state of chronic inflammation, and omega-3 fatty acids may help reduce inflammation to support better health and make it easier to lose weight.

 “They can help reduce muscle soreness and inflammation caused by poor food choices, intense exercise, chronic stress, or lack of sleep,” says Fencl. A review of studies showed that in general a fish oil supplement needs to contain at least 1,000 milligrams of total omega-3 per serving, taken for 12 weeks or longer, to increase omega-3 blood index levels, and Nordic Naturals Ultimate Omega contains 1,280 milligrams total — including 650 milligrams of the essential fatty acid eicosapentaenoic acid and 450 milligrams of the essential fatty acid docosahexaenoic acid.

Nordic Naturals also ensures that their fish oil products are high-quality through third-party purity testing. This product is non-GMO and Friend of the Sea certified, which means it’s made from fish that are caught using sustainable practices. Also, based on our research, these fish oil capsules don’t cause fishy burps, which some fish oil products are prone to doing. However, fish oil isn’t vegan, and it may interfere with certain medications, such as blood thinners. If you’re taking blood thinners, be sure to speak to your doctor before using a fish oil supplement.

Best for Appetite Control

Designs for Health PaleoFiber

$53.19 at Amazon
$55.99Now 5% Off
Buy on Amazon $53.19

Pros

  • May help you feel fuller
  • Supports digestive regularity
  • In-house and third-party tested
  • Contains prebiotic fibers for gut health

Cons

  • Limited availability
  • May cause digestive side effects

Key Specs

  • Key ingredient: Acacia gum, cellulose, guar gum, cranberry seed powder, carrot fiber, inulin, orange fiber, glucomannan, apple pectin, psyllium husk, flaxseed, prune powder
  • Supplement type: Powder
  • Serving size: 5 grams
  • Third-party tested: Yes
  • Price per serving: 89 cents
Fiber can help you feel fuller for longer, which is important for healthy weight loss. Fiber intake from fiber-rich foods is associated with weight loss success, with research published in 2023 finding that people who lost the most weight were more likely to consume adequate amounts of fiber.

 Additionally, a research study on several different fibers found that a fiber blend containing glucomannan, inulin, psyllium, and apple fiber, along with an energy restricting diet, was most effective at supporting weight loss.

This fiber blend from Designs for Health features several types of food-based fiber, including glucomannan and psyllium husk, along with the prebiotic fiber inulin. It may support gut health and regularity while providing a fiber boost to help regulate appetite.

 PaleoFiber is more expensive than other, single-ingredient fiber supplements, but Designs for Health is a brand that comes trusted and highly recommended by many of the dietitians we spoke to. Designs for Health products are also rigorously tested for potency and contamination using in-house and third-party labs.

A good way to use fiber for appetite reduction is to take a serving about half an hour before you eat a meal. However, if you’re not used to eating this much fiber, you should gradually increase your fiber intake to prevent unpleasant side effects like bloating, gas, and constipation.

Best for Metabolism

Pure Encapsulations Green Tea Extract

$52.80 at Amazon
Buy on Amazon $52.80

Pros

  • May boost metabolic rate
  • Third-party tested
  • Caffeine-free
  • Concentrated source of green tea compounds

Cons

  • May affect liver health
  • Pricey if you take multiple capsules daily

Key Specs

  • Key ingredient: Green tea extract (decaffeinated)
  • Supplement type: Capsule
  • Serving size: One to four capsules
  • Third-party tested: Yes
  • Price per serving: 49 cents
“Green tea contains compounds called catechins that may promote weight loss by boosting metabolism and reducing inflammation,” explains Trista Best, RD. Green tea extract supplements are a concentrated source of these compounds, so they’re a more convenient alternative to sipping tea all day. Several studies show that green tea may help reduce body weight in people with obesity.

 Pure Encapsulations Green Tea Extract is also caffeine-free, so you don’t have to worry about balancing your caffeine intake from other beverages like coffee with your caffeine intake from supplements.

Pure Encapsulations was also one of the most highly recommended brands among the dietitians we spoke to. The company uses third-party testing to ensure that its products are potent and free of contaminants, and it carefully sources ingredients to maintain quality control.

You can take up to four capsules daily with meals, although this will increase the price per serving of the product. Large doses of green tea catechins may also cause liver damage, so if you have an existing liver condition, you should speak to your doctor before using green tea supplements.

Best Budget Option

NOW Foods Glucomannan Powder

$13.10 at Amazon
$23.99Now 45% Off
Buy on Amazon $13.10

Pros

  • May help you feel fuller
  • Supports healthy digestion
  • Roughly 12 cents per serving
  • In-house quality testing

Cons

  • Not third-party tested
  • May cause digestive side effects

Key Specs

  • Key ingredient: Glucomannan
  • Supplement type: Powder
  • Serving size: Half a teaspoon
  • Third-party tested: No
  • Price per serving: 12 cents
Glucomannan powder is an affordable soluble fiber supplement that can help reduce your appetite and keep you feeling fuller for longer when taken before meals. In one research study, glucomannan before a meal helped significantly reduce calorie intake at mealtime.

 This glucomannan powder from NOW Foods is roughly 12 cents per serving, and each serving provides 2 grams of soluble fiber. This fiber swells into a gel in the gut, slowing down digestion and increasing feelings of fullness. Another key benefit of glucomannan is that it may help with constipation.

NOW Foods supplements aren’t third-party tested, but the brand does have an in-house testing process for contaminants and heavy metals, as well as to confirm label accuracy and product strength.

If you’re not used to consuming a lot of fiber, start slow with just one serving per day, then gradually increase your intake to a serving before each meal. Increasing your fiber intake too suddenly can cause uncomfortable digestive symptoms, such as bloating, constipation, and pain. Also, glucomannan can cause a beverage have a thick, gel-like texture as it sits — so it’s a good idea to drink it quickly after preparation.

Best Probiotic

Garden of Life Dr. Formulated Probiotics Fitbiotic

$31.34 at Amazon
$46.99Now 33% Off
Buy on Amazon $31.34

Pros

  • Contains probiotic strains for weight loss
  • High potency with 50 billion CFU
  • Organic, non-GMO, and vegan
  • Unflavored

Cons

  • Not as convenient as a probiotic capsule
  • May have an earthy taste in plain water

Key Specs

  • Key ingredient: Lactobacillus and bifidobacterium cultures
  • Supplement type: Powder
  • Serving size: One packet
  • Third-party tested: Yes
  • Price per serving: $1.78
Your gut health can have a profound impact on weight management, hunger, and blood sugar control. There are even some specific strains of bacteria — such as lactobacillus and bifidobacterium — that support weight loss by producing compounds that help regulate your hunger and satiety (fullness) hormones.

 Garden of Life Dr. Formulated Probiotics Fitbiotic is a good source of these strains. Each serving contains an extremely high dose — 50 billion colony-forming units (CFU) — of probiotic lactobacillus and bifidobacterium strains that may play a role in weight loss, along with 4 grams of prebiotic fiber for appetite control and digestive health.

Dr. Formulated Probiotics Fitbiotic is also certified organic and non-GMO, vegan-friendly, and Real Alive Whole certified. This certification is given to products that are organic, non-GMO, and made with easy-to-absorb ingredients.

Dr. Formulated Probiotics Fitbiotic is a powder that should be mixed into water, so it’s not as convenient as probiotic capsules. In our research, we found that the product may have an unpleasant earthy taste, so it’s better when mixed into juice or smoothies, rather than plain water.

Best Meal Replacement

Iconic Protein Shake

$49.99 at Amazon
Check stock at Amazon

Pros

  • Made with grass-fed milk protein
  • Contains protein and fiber
  • 140 calories per serving
  • Provides 40 percent of the daily value of calcium

Cons

  • Not vegan-friendly
  • Pricier than other weight loss supplements

Key Specs

  • Key ingredient: Grass-fed milk protein isolate
  • Supplement type: Liquid
  • Serving size: One bottle
  • Third-party tested: No
  • Price per serving: $4.16

Meal replacement shakes are an easy way to potentially reduce your calorie intake to promote weight loss, while still providing your body what it needs. The best ones — like Iconic Protein Shakes — provide protein and well as fiber to promote lasting fullness, along with added vitamins, minerals, and antioxidants. At 140 calories per serving, these ready-to-drink shakes make a good on-the-go breakfast or a satisfying snack.

Each shake provides 20 grams of protein and 4 grams of fiber, along with zero grams of sugar. The protein is sourced from grass-fed milk protein isolate, and the drinks are also calcium-rich — providing 40 percent of the daily value of calcium. This can be especially helpful for postmenopausal women who are trying to lose weight, as maintaining a high calcium intake can help prevent bone loss.

 The shakes are available in four flavors: Chocolate Truffle, Cafe Latte, Vanilla Bean, and Cacao + Greens. For an extra boost of antioxidants and nutrients, consider the Cacao + Greens flavor, which contains a full serving of veggies from kale, broccoli, and spinach.

Because they’re made with milk protein, these shakes aren’t vegan-friendly. They’re also the most expensive supplement on this list, at roughly $4.16 per serving. For ready-to-drink meal replacement shakes, however, this is a fairly average price. It’s classified as a food, so it’s not third-party tested.

Comparison Table

Superlative
Key Ingredient
Supplement Type
Serving Size
Third-Party Tested
Price per Serving
Orgain
Best for women
Protein from peas, brown rice, mung beans, and chia seeds
Powder
2 scoops
No
$1.89
Buy Now $25.64
Vital Proteins
Best collagen
Bovine collagen peptides
Powder
4 tablespoons
Yes
$1.83
Buy Now $32.99
NOW Sports
Best fat burner
MCT oil
Liquid
1 tablespoon
Yes
36 cents
Buy Now $21.17
Thorne
Best creatine
Creatine monohydrate
Powder
1 scoop
Yes
48 cents
Buy Now $43.00
Nordic Naturals
Best omega-3
Purified deep sea fish oil
Softgel
2 softgels
Yes
77 cents
Buy Now $20.89
Designs for Health
Best for appetite control
Acacia gum, cellulose, guar gum, cranberry seed powder, carrot fiber, inulin, orange fiber, glucomannan, apple pectin, psyllium husk, flaxseed, prune powder
Powder
5 grams
Yes
93 cents
Buy Now $53.19
Pure Encapsulations
Best for metabolism
Green tea extract (decaffeinated)
Capsule
1 to 4 capsules
Yes
49 cents
Buy Now $52.80
NOW Foods
Best budget option
Glucomannan
Powder
Half a teaspoon
No
12 cents
Buy Now $13.10
Garden of Life
Best probiotic
Lactobacillus and bifidobacterium cultures
Powder
1 packet
Yes
$1.78
Buy Now $31.34
Iconic
Best meal replacement
Grass-fed milk protein isolate
Liquid
1 bottle
No
$4.16
Buy Now $49.99

How We Chose the Best Weight Loss Supplements

It can be tricky to find weight loss supplements that are high quality, safe, and effective. With minimal regulation on dietary supplements in the United States, there are some supplement companies that take advantage of the millions of Americans who want to lose weight, by either making exaggerated claims about their product or misrepresenting what’s inside it.

With this in mind, we spoke with three registered dietitians about the weight loss supplements they recommend and why:

  • Bess Berger, RDN
  • Lindsay Fencl, RD
  • Trista Best, RD

I am also a registered dietitian, and I have personal experience with obesity and weight loss efforts. I used my own experiences, education, and expertise to help inform this article. I also reviewed several recent research studies to help provide more information about sustainable weight loss and safely using weight loss supplements.

What to Look for When Buying Weight Loss Supplements

When buying weight loss supplements, here are the most important factors to keep in mind:

  • Ingredients: Weight loss supplements are a big category, with hundreds of different qualifying products, including many with multiple compounds or ingredients. To choose the formulation that’s the best fit for your needs, it may be best to start with how the supplement is intended to work to support weight loss. You can read more about the different types of weight loss supplements and which ingredients they contain in the next section of this article. Then bring your questions to your health provider or dietitian to get personalized guidance.
  • Testing and certifications: Third-party testing and certifications show that a manufacturer has pursued outside verification of their product’s identity, label accuracy, strength, or safety. They are a sign that a supplement company values transparency and quality. Some supplement brands also have extensive in-house testing programs, but third-party testing and certifications are usually preferable because they are conducted by an independent service. It’s also important to make sure the testing and certifications are updated regularly.
  • Price: Weight loss supplements range in price from a few cents per serving to several dollars. You don’t need weight loss supplements to lose weight successfully, so it’s best to avoid overspending on them and instead choose one that fits comfortably within your budget. Balance this cost with also potentially paying for a dietitian, weight loss support programs, and even cooking classes tailored to healthy living.
  • Form: Weight loss supplements are available in several different forms, from protein powders and other powders to capsules, tablets, gummies, and liquids. You may have a strong preference for one type over the others, and it’s important to keep these preferences in mind while shopping.

What Are the Most Common Types of Weight Loss Supplements?

Weight loss supplements work in several different ways. Here are some of the most common types:

  • Muscle builders: These supplements may promote muscle growth or help you preserve your existing muscle mass as you lose weight, especially when paired with resistance training, while also potentially increasing muscle metabolism. Examples include protein powders and creatine.
  • Appetite reducers: These supplements may help you feel fuller on less food by filling your stomach or influencing hunger hormones and blood sugar. Some examples include fiber supplements, prebiotics, and probiotics.
  • Fat burners: Fat-burning supplements may help your body burn slightly more calories and fat. Caffeine is the most well-known one (though high doses can come with risks), and MCT oil and green tea extract are popular options as well.

Are Weight Loss Supplements Safe?

There are hundreds of different ingredients found in weight loss supplements, including protein, fiber, amino acids, fruit and vegetable extracts, herbal extracts, antioxidants, probiotics, caffeine, and more. How safe a supplement is for you depends on several factors, including:

  • The ingredients it contains and their amounts
  • Your health status
  • When you take the supplement and the duration of use
  • What other supplements or medications you are taking
  • The accuracy of the supplement label
Supplements containing caffeine are inherently more risky than most other weight loss supplements, since it’s easy to consume too much if you’re taking a caffeine supplement and also drink caffeinated coffee, soda, tea, or energy drinks. Caffeine in excess of 400 milligrams per day may cause side effects, such as headaches, jitters, and diarrhea, although the effects of various doses varies by person. Large quantities of caffeine can also exacerbate heart problems, and caffeine can interfere with some medications.

Otherwise, the best way to ensure that the weight loss supplements you choose are as safe as possible is to look for third-party testing or certifications. That means the supplements have been checked by outside organizations to verify that they contain only what the label claims and are free of contaminants like heavy metals and bacteria.

It’s also important to follow the instructions on the supplement packaging and to not exceed the recommended daily dose, unless a doctor has recommended it. If you have any existing medical conditions or are taking any prescription medications, it’s essential to speak to your doctor before you start taking a weight loss supplement.

What’s the Best Way to Lose Weight?

Losing weight can be challenging, especially if you are trying to do it quickly. Ultimately, it comes down to consistently eating fewer calories than you burn. To learn how many calories you should aim for each day, try our weight loss calculator.

Here are several lifestyle strategies, across three different domains (diet, exercise, and stress management), that may help you reach your weight goals.

Diet

What you eat — and how much of it — is the most important part of successful weight loss. Fortunately, research has shown us that most diets can work, as long as you stick with them. If you prefer a stricter eating plan, be sure to choose one that includes foods you enjoy — be it plant-based, keto, Mediterranean, or a commercial program like Weight Watchers or Noom.

Try to avoid extremely low-calorie diets though. These crash diets may result in fast weight loss, but the weight is typically regained quickly. They can also affect your metabolism and hunger hormones for years after the fact, making it harder to lose weight in the future.

Exercise

Exercise burns calories, so staying active is one of the best ways to increase your calorie burn and support your weight loss efforts. It’s good to aim for at least 150 minutes of moderate exercise per week — which is just over 20 minutes per day.

Resistance training, which uses your body weight or physical weights (like dumbbells, kettlebells, or cable machines), can also be extremely helpful for weight loss. It helps you build muscle, which burns more calories at rest than fat. The more muscle you build, the more calories you burn naturally. This can have a compounding effect on your weight as you lose fat and replace it with more metabolically active muscle.

Stress Management

Stress can have a huge impact on your weight and overall health. Stress increases your appetite, while also reducing the calories you burn. It leaves you feeling fatigued and can cause poor sleep, which may give you strong cravings for sugary, fatty, calorie-rich foods.

Proactive stress management strategies like mindfulness, prioritizing sleep, and taking outdoor walks may not have a huge impact on your weight loss directly. However, they offer several indirect benefits — such as increased energy, better mood, and fewer food cravings — that could make it easier for you to stick to your weight loss plan. It’s important to note that if you are struggling with strong cravings, potential food addictions, and your emotional well-being is related to your weight, it can also be helpful to meet with a therapist to get additional mental health support.

FAQ

What is the best nonprescription weight loss pill?
There are several nonprescription supplements that may help you lose weight, but the effects most likely won’t be noticeable unless you pair them with healthy lifestyle changes that enable weight loss — such as exercising and eating fewer calories than you burn each day. Green tea extract, MCT oil, and probiotics like lactobacillus and bifidobacterium are available in capsule form and show benefits for weight loss.
Ozempic is the brand name for semaglutide, a GLP-1 receptor agonist that increases GLP-1 levels to reduce appetite and stabilize blood sugar levels. Some dietary supplements may include claims that they can raise natural GLP-1 levels, but there are no over-the-counter drugs or dietary supplements that work the same way as Ozempic.

Extremely low-calorie diets and overexercising may help you lose weight rapidly, but these weight loss strategies aren’t safe or sustainable. To truly lose fat and keep it off, you need to eat at a modest calorie deficit, following an eating plan that you can feasibly stick to for life. A registered dietitian can help you develop a weight loss plan that works for you. If you have a body mass index in the obese range, you may also want to consult an obesity medicine physician about prescription medications or surgical options.

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SaVanna Shoemaker, MS, RDN, LD

Author

SaVanna is a registered dietitian and health writer.

As a registered dietitan, SaVanna has worked with pregnant and postpartum women, infants and children, people with chronic kidney disease, and people who are critically ill. She is particularly interested in culinary and functional nutrition for weight loss and female hormone health.

She's currently a contributor for Forbes Vetted, Sports Illustrated Showcase, Mashable, and Carb Manager, and her work has also appeared in Greatist, mindbodygreen, and Bicycling Magazine, among other outlets.

SaVanna lives with her husband and three kids in Little Rock, Arkansas. She enjoys cooking, baking, gardening, and weightlifting.

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Orlando de Guzman

Fact-Checker

Orlando de Guzman is a writer and editor with expertise in health and environmental news. He has a background in investigative and science journalism and has worked on documentary films about war and trauma, health, sanitation, and the changing climate around the world. His interest in health and medicine started after an early career as a medical and legal translator.

De Guzman is a longtime health and fitness enthusiast who is interested in nutrition, diet, and mental health. He participates in endurance sports and cross-trains in several traditions of martial arts from Southeast Asia. De Guzman is interested in how the progressively complex movements of martial arts training can improve cognition and mental well-being, especially for those with PTSD and for those approaching middle age and beyond.

De Guzman has a dual B.A. in communications and international studies from the University of Washington in Seattle. He is committed to factual storytelling and evidence-based reporting on critical choices that affect our planet.

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Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Resources
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