17 Proven Best Herbs for Weight Loss

Natural Herbs for weight loss

Obesity is one of the most common problems among people. It might be because of an unhealthy lifestyle or sitting for long hours at the workplace. It is a serious issue, which can cause several other health problems. People work very hard to reduce their weight; while some take the help of dieting, others sweat for hours in the gym.

If you want to lose weight and feel slim and trim, the only long-term strategy is to reduce calories and increase exercise. There are several herbs and natural supplements for natural weight loss that could be a nice addition to your efforts. 

Some herbs and spices may help support weight loss in addition to a nutritious diet and regular physical activity. This can include, Tumeric, Ginger cayenne pepper, and cinnamon, among others.

It’s no secret that what you’re putting on your plate plays a central role in weight loss.

Many herbs and spices have been shown to fight cravings and boost fat-burning and weight loss.

Here are the top 17 best natural herbs for weight loss.

1. Ginseng 

Ginseng is a plant with health-promoting properties often considered a staple in traditional Chinese medicine.

Many studies have suggested that this powerful plant could aid weight loss.

One small study found that taking Korean ginseng twice daily for eight weeks resulted in quantifiable reductions in body weight, as well as changes in gut microbiota composition (10Trusted Source).

2. Fenugreek

Fenugreek (Trigonella foenum-graecum) is an herb similar to clover. The seeds taste similar to maple syrup and are used in foods and medicine.

People commonly use fenugreek for diabetes, menstrual cramps, sexual problems, enlarged prostate, high cholesterol, obesity, and many other conditions, but there is no good scientific evidence to support most of these uses.

Possibly Effective for

• Diabetes. Taking fenugreek seed by mouth seems to lower blood sugar levels in people with diabetes.
• Menstrual cramps (dysmenorrhea). Taking fenugreek seed powder by mouth might reduce painful menstrual periods.
• Increasing response to sexual stimuli in healthy people. Taking a specific fenugreek seed extract (Testofen, Gencor Pacific Ltd) by mouth seems to improve the ability and interest in sex in males.
• Sexual problems that prevent satisfaction during sexual activity. Taking a specific fenugreek seed extract (Libifem, Gencor Pacific Ltd.) by mouth seems to increase interest in sex in healthy younger females with a low sex drive.

3. Green Coffee

Green coffee bean extract is commonly found in many weight-loss supplements.

Green coffee, which is made from raw coffee plant beans, may help with weight loss by lowering blood sugar, blocking fat buildup, and improving metabolism. Some small studies have shown that people who take green coffee lose 3 to 5 pounds more than those who don't. Green coffee may also help lower high blood pressure in some people.

One study found that consuming green coffee reduced body mass index (BMI) and belly fat in 20 participants, even with no changes in calorie intake (Trusted Source).

4. Ginger

Ginger is a spice made from the rhizome of the flowering ginger plant, Zingiber officinale.

Often used in folk medicine as a natural remedy for a wide variety of ailments, some research indicates that ginger could aid weight loss as well.

One review of 14 human studies showed that supplementing with ginger significantly decreased both body weight and belly fat (Trusted Source).

5. Tumeric

Turmeric is a spice revered for its flavor, vibrant color, and potent medicinal properties.

Most of its health benefits are attributed to the presence of curcumin, a chemical that has been studied extensively for its effects on everything from inflammation to weight loss.

One study of 44 overweight people showed that taking curcumin twice daily for one month was effective in enhancing fat loss, decreasing belly fat, and increasing weight loss by up to 5% (Trusted Source).

However, keep in mind that these studies use a concentrated amount of curcumin, far greater than the amount present in a typical dose of turmeric.

More research is needed to examine how turmeric itself may impact weight loss.

6. Cumin

Cumin is a spice made from the dried and ground seeds of Cuminum cyminum, a flowering plant of the parsley family.

It’s well known for its distinct nutty flavor but also packed with health benefits, including the potential to accelerate weight loss and fat burning.

One small, three-month study found that women who consumed yogurt with 3 grams of cumin twice daily lost more weight and body fat than a control group (Trusted Source).

7. Black Pepper

Black pepper is a common household spice derived from the dried fruit of Piper nigrum, a flowering vine native to India.

It contains a powerful compound called piperine, which supplies both its pungent flavor and potential weight-lowering effects.

One study found that supplementing with piperine helped reduce body weight in rats on a high-fat diet, even with no changes in food intake (Trusted Source).

Further studies are needed to determine how piperine and black pepper may influence weight loss in humans.

8. Green Tea

Green tea is renowned for its potential to aid in weight loss and boost metabolism. Rich in antioxidants and catechins, it helps in burning fat and increasing energy expenditure. 

A green tea bag should be steeped in hot water for three to five minutes to reap its benefits. Drink two to three glasses a day, ideally before meals, for the best effects. For long-term and successful weight loss, green tea consumption must be combined with a healthy diet and frequent exercise.

9. Black Tea

Black tea, packed with antioxidants and flavonoids, can support weight loss efforts. Its compounds aid in fat oxidation and improve metabolism. To consume it for weight loss, steep a black tea bag in hot water for 3-5 minutes.

Adding a slice of lemon or a dash of honey enhances its taste without compromising its benefits. Enjoying a cup or two throughout the day, especially between meals, can be an excellent addition to a balanced diet and active lifestyle, promoting both hydration and weight management.

10. Ginger lemon drink

This is a popular natural remedy for weight loss due to its potent combination of metabolism-boosting properties. Ginger helps in digestion and reduces hunger cravings, while lemon provides vitamin C and antioxidants. To prepare, steep freshly grated ginger in hot water, then add a squeeze of lemon juice. 

Optionally, you can add a teaspoon of honey for sweetness. Consume it warm in the morning on an empty stomach to kick-start your metabolism and aid in weight loss.

11. Vegetable juice

Vegetable juice is a nutrient-packed, low-calorie option for effective weight loss. Loaded with vitamins, minerals, and fiber, it helps to keep you full while providing essential nutrients. To make it, blend a variety of vegetables like spinach, kale, carrots, and cucumbers.

To preserve the fibre content, it is best eaten fresh and without straining. Enjoy it as a snack or as a substitute for a meal, making sure to get a variety of veggies for the best nutrition. Frequent consumption promotes general health and vitality in addition to helping with weight loss.

12. Cinnamon

A 2019 review Source assessed 12 clinical trials involving 786 participants to determine the effect of cinnamon on weight loss. It found that the spice was linked to a reduction in weight.

The dosage associated with a significant decrease in fat mass was at least 2 grams per day for at least 12 weeks.

Cinnamon supplements appear safe when the quantities are similar to those that people use to flavor foods. However, the use of larger amounts for long periods may cause side effects. The most common trusted Sources are allergic reactions or gastrointestinal problems.

13. Gymnema Sylvestre

Earlier research from 2014 regarding the benefits of Gymnema Sylvestre in managing weight. The herb was associated with lower body weight and less accumulation of fatty acids, which led the authors to conclude that it had anti-obesity properties.

Gymnema Sylvestre is potentially safe if a person takes it for up to 20 months.

According to another 2014 study Trusted Source, the herb is safe in recommended doses, but high doses may cause:

• weakness
• excess sweating
• low blood sugar
• shakiness
• muscular dystrophy
• weakness

14. Cayenne pepper

An analysis from 2017 The effects of capsaicin, a component of cayenne pepper, were investigated by Trusted Source. It was discovered that the spice has several health advantages, one of which is that it helps obese individuals lose weight. It has also been connected to decreased fat storage and elevated satiety—the sensation of being full.

Capsaicin is likely safe when an individual consumes it in amounts that are typical in food, but it is possibly unsafe in larger amounts or for long-term use. Side effects may include:

• Sweating
• Stomach irritation
• Runny nose

15. Green coffee bean extract

Produced from unroasted coffee beans and has a lot of chlorogenic acids, which help lose weight.

16. Dandelions

Could be considered an unwanted weed while gardening, but the plant keeps you from bloating while increasing your intake of vitamins A, C, and E and iron and potassium.

17. Caralluma Fimbriata

is a common component of diet pills and may influence appetite by increasing serotonin levels, a neurotransmitter.

Reduces appetite and thus, aids in weight loss.

includes a substance known as gymnemic acid, which may help decrease how sweet food is perceived, hence lowering sugar cravings.

The Bottom Line

Besides adding a punch of flavor to your favorite foods, many herbs and spices have been shown to increase metabolism, enhance fat burning, and promote feelings of fullness.

Adding variety to your spice collection is a quick and easy method to help you lose more weight with less work.

To get the most benefit from weight loss, make sure to combine these herbs with a healthy lifestyle and a well-rounded, balanced diet.

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Source: 

Medicalnewstoday

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