The idea of taking a pill to burn more calories may sound too good to be true. For the most part it is—you’ll never see the same calorie burn from supplements that you can get from your spin class. Nonetheless, the following substances can definitely boost metabolism. As always, talk to your doc before you start taking any supplement. CLAConjugated linoleic acid (CLA), a healthy fat found in meat and dairy, provides a double whammy when you’re battling the bulge: It helps burn fat and build muscle. Before you start gulping down CLA pills, you should know that this isn’t magic. People taking the highest effective dose—3.2 grams a day—typically lose about a pound of body fat per month (in addition to whatever they’re losing through other weight-loss efforts). Because CLA also boosts muscle, your overall drop in pounds will be minimal; however, there are huge health and body-shaping advantages to adding muscle while shedding fat. The best food sources of CLA tend to be grass-fed beef, organic milk, cheese, yogurt, and eggs. If you want to take a CLA supplement, they’re readily available in most pharmacies. MORE: 10 Moves That Target Cellulite ZincEven a healthy diet can still miss crucial nutrients. The mineral zinc is one. Plentiful in oysters, scallops, beef, and dark poultry meat, you can see how meals focused on produce plus lean turkey and chicken could leave you short. The other issue is that a healthy regimen delivers a lot of minerals—iron, calcium, phosphorus—that can interfere with the absorption of zinc. Not to worry: You don’t need much of this mineral, but the little you get is vital. Your thyroid gland needs zinc to produce thyroid hormone, which helps maintain your metabolism and energy. There’s even evidence that zinc can help control your appetite. Men should aim for 11 milligrams a day, women at least 8 mg. Three oysters will give you about 35 mg, though how often do you eat those? A 4-ounce serving of scallops provides 4 mg, beef about 6 mg, and dark poultry meat about 4 mg. You can also get zinc from sesame seeds and some grains such as spelt, though in smaller amounts. Adding a few servings of zinc-containing foods—or getting zinc from a multivitamin—should help meet your body’s needs. Catechin Photo by Andrew Kolb/Getty Images Tea—especially the green variety—is the source of catechins, a substance that seems to protect natural stimulants in the body. Because these stimulants boost cell activity, they’ll increase your body’s need for energy. In other words, catechins can help you burn more calories around the clock. While weight-loss mileage varies with this supplement, don’t expect miracles. Researchers at The Cleveland Clinic analyzed the results of 15 studies on catechin supplements and found that the pills could help you lose about a pound a month. Of equal interest to the researchers was the way catechins seem to stimulate fat-burning in the body, resulting in significantly narrower waists among supplement takers. That finding ties in with long-term observational studies: Green tea drinkers who have about two of cups a day have a lower percentage of body fat and slimmer midsections than non-drinkers. (Check out these 5 awesome health benefits of drinking green tea.) Experts believe green tea may be most useful to dieters hoping to prevent weight regain. Dieting naturally depresses metabolism, and green tea can help counteract that drop. If you want to try supplements, the effective dose seems to be about 600 milligrams a day. Also, be sure to get pills with caffeine: The Cleveland Clinic study results indicated that caffeine-free supplements don’t help. SeleniumConsidering how vital selenium is to your health and weight, it’s lucky that you don’t need much of this mineral. Adults should aim for 55 to 70 micrograms (pregnant and breastfeeding women need the higher amount), and can easily get halfway there from a serving of fish such as tuna, cod, or shrimp, from turkey or lamb, or from plant sources such as crimini mushrooms, barley, sunflower seeds, and Brazil nuts. Whole grains in general are another excellent source. If those foods aren’t a part of your daily diet, consider a supplement that delivers your daily needs. Selenium can help insure that your thyroid—the gland in your neck that regulates metabolism—stays healthy and continues to produce the hormones that keep your metabolism and energy at optimal levels. MORE: The Supplement That Can Help You Burn More Calories
