Weight Control: Most Effective Dietary Supplements

Being overweight results from a prolonged energy imbalance, where caloric intake exceeds energy expenditure. The metabolic mechanisms involved are complex and include a decrease in basal metabolism, dysregulation of thermogenesis, and alterations in hormonal regulation. Basal metabolism, representing 50 to 70% of energy expenditure, gradually decreases with age or in cases of severe caloric restriction. Thermogenesis, primarily triggered by the beta-oxidation of fatty acids in brown adipose tissue, is also affected, limiting the body's ability to burn excess fat. Body weight management relies on a delicate balance between fat formation and release. Among these mechanisms, cyclic AMP (cAMP) acts as a molecular messenger regulating two essential processes: lipogenesis (fat storage) and lipolysis (fat breakdown). Under the influence of catecholamines, such as adrenaline and noradrenaline, cAMP activates another key enzyme: hormone-sensitive lipase. This activation triggers the breakdown of triglycerides, the main components of fat reserves, into free fatty acids and glycerol, providing a rapidly available energy source for the body. Conversely, insulin stimulates phosphodiesterase, the enzyme responsible for the breakdown of cAMP, thus inhibiting lipolysis. This mechanism is essential for conserving energy during periods of caloric abundance. However, in a context of insulin resistance, often associated with obesity, the effectiveness of this regulation decreases. This imbalance is often exacerbated by leptin resistance – a hormone that controls satiety and energy expenditure – which amplifies fat storage and disrupts appetite management as well as overall energy metabolism.

Symptoms and Risk Factors

The distinctive signs of being overweight include a high body mass index (BMI) (over 25) and excessive fat accumulation, particularly visceral, associated with increased risks of cardiovascular diseases, type 2 diabetes, and certain cancers. Risk factors include aging, physical inactivity, insufficient sleep, an unbalanced diet, chronic stress, and genetic predispositions.

Prevention

Adopting a healthy lifestyle can limit weight gain and its health consequences. Here are some recommendations: • Regular physical activity: Moderate to intense activity stimulates energy expenditure, improves insulin sensitivity, and promotes lipolysis. • Balanced diet: Prioritize foods rich in fiber, lean proteins, and unsaturated fats (olive oil, omega-3, omega-6), while limiting quickly absorbed sugars and saturated fats. • Stress management: Reducing stress decreases cortisol secretion, a hormone that favors abdominal fat storage. • Quality sleep: Adequate sleep restores the balance of satiety hormones, notably leptin and ghrelin. • Sun exposure: 30 to 45 minutes of morning light exposure (between 6am and 9am) promotes better metabolism and reduces appetite. UV rays stimulate the production of vitamin D, deficiency of which has been associated with obesity. • Hydration: Drinking at least 2 liters of water per day can boost metabolism and facilitate weight management. • Intermittent fasting and time-restricted eating: Eating within a 12-hour window or trying intermittent fasting can help regulate blood sugar and promote weight loss.

Supporting Weight Loss

Several natural supplements show benefits for supporting weight loss as a complement to a healthy lifestyle: • Green tea (EGCG): Speeds up thermogenesis and fat burning. • Spirulina: Can improve exercise tolerance and support slight weight reduction. • Soluble fibers (glucomannan): Reduces appetite and promotes better fat management. • Probiotics: Regulate intestinal flora, contributing to reduced inflammation and better metabolic management. • Caffeine: Increases basal metabolism and lipolysis. Being overweight can evolve into obesity, a complex pathology requiring comprehensive medical management. It involves metabolic, hormonal, and psychological mechanisms that are essential to consider for effective and sustainable management. While preventive measures and lifestyle changes are essential, personalized medical follow-up remains crucial. For more information on dietary supplements that have been studied in weight management, explore the scientific resources available below.