Weight control: the most effective dietary supplements

Overweight results from a prolonged energy imbalance in which caloric intake exceeds energy expenditure. The metabolic mechanisms involved are complex and include a decrease in basal metabolism, deregulation of thermogenesis, and alterations in hormonal regulation. Basal metabolism, accounting for 50 to 70% of energy expenditure, gradually decreases with age or in cases of severe caloric restriction. Thermogenesis, mainly 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 depends on a delicate balance between fat formation and fat release. Among these mechanisms, cyclic adenosine monophosphate (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 (epinephrine) and noradrenaline (norepinephrine), cAMP activates another key enzyme: hormone-sensitive lipase. This activation triggers the breakdown of triglycerides, the main components of fat stores, into free fatty acids and glycerol, thereby providing a rapidly available energy source for the body. Conversely, insulin stimulates phosphodiesterase, the enzyme responsible for degrading cAMP, thus inhibiting lipolysis. This mechanism is essential for conserving energy during periods of caloric abundance. However, in the context of insulin resistance, often associated with obesity, the efficacy 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 control as well as overall energy metabolism.

Symptoms and Risk Factors

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

Prevention

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

Supporting Weight Loss

Several natural supplements show benefits for supporting weight loss in addition to a healthy lifestyle: • Green tea (EGCG): Accelerates thermogenesis and fat burning. • Spirulina: May improve exercise tolerance and promote a slight reduction in weight. • Soluble fibers (glucomannan): Reduces appetite and promotes better fat management. • Probiotics: Regulate the gut microbiome, contributing to reduced inflammation and improved metabolic management. • Caffeine: Increases basal metabolism and lipolysis. Overweight can progress to obesity, a complex condition 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 paramount. To learn more about dietary supplements that have been the subject of clinical studies in weight management, explore the scientific resources available below.