Have you heard whispers of a magical weight loss supplement that promises to work wonders? Maybe you have been comparing yourself to other women for years and ready to pay the big bucks for a pill that will help you lose those last few kilos. Well before you reach for your credit card, let’s dive into why there no such thing as a magical solution.

As women there are a number of factors contributing to why we may struggle more than men when it comes to dropping weight. Obviously, there are the genetic differences of female verses male, and then there is the hormonal fluctuations that occur throughout a woman’s cycle. Let’s face it, female bodies are designed to grow and sustain life, and with that comes the requirement of extra fat storage.

Let’s dive into this a little deeper. On average females have 6-11% more body fat then men (according to the University of NSW), and this is mainly thanks to the reproductive hormone estrogen. This accumulation of fat allows us to support healthy pregnancies, nourish our babies with breastmilk, and from an evolutionary standpoint, allow for survival of the human race. Since men do not birth young, they have no need for this storage of metabolically healthy fat, and so when they do store fat, it isn’t as “healthy” as that found in females. Read that again!

Now with the rise of popularity of ice baths and cold plunges, you have probably heard the term ‘brown fat’ thrown around? So this is specifically brown adipose tissue, or BAT, and it is involved in burning calories during thermogenesis. According the research from the Journal of Clinical Endocrinology & Metabolism, brown fat is found in metabolically healthy adults, and females tend to have more brown fat. Ice bathing and cold plunges can also lead to improvements in brown fat.. but more on that in another post!

So for women in particular, losing weight has not so much to do with intense exercise regimes or calorie restriction, but much more to do with optimising hormonal balance, maintaining healthy lean muscle mass, and implementing habits which support metabolism in a comprehensive way. In fact, if you do train too hard and restrict too excessively, you are actually more likely to experience unstable weight, hormones and energy levels.

With all of this in mind, if you are struggling to maintain a healthy weight, the number one step would be to optimise your hormone health and lifestyle habits. Even the simple things such as sleep, stress management need careful consideration, as well as the more obvious factors such as nutrition and physical activity. This may take some time, but it is the necessary foundation and results will be sustained if you maintain the lifestyle changes. Once this has been established, if you find yourself still struggling to shed the last few kilograms, there are some tailored supplements which may be a beneficial addition to help achieve and maintain a healthy body composition.

So what ingredients should you be looking for when considering a metabolism supplement?

Here is a list of some of the ingredients which have substantial research behind them. Of course this list is not conclusive, and there is a lot of ongoing research looking at other compounds as well.

1. Essential vitamins and minerals. First port of call! Many essential nutrients are critical for optimal metabolic function. For example B vitamins support health energy production, C assists the synthesis of carnitine which helps convert fat to energy, and D which assists in appetite regulation.
2. Green Tea: the combination of EGCG and caffeine work together to promote healthy body composition. This is via the processes of thermogenesis and fat oxidation (https://pubmed.ncbi.nlm.nih.gov/28627214/)
3. Resveratrol: known for its antioxidant properties, this supports metabolic health. It has shown to significantly reduce body fat and waist circumference, while increasing lean body mass (https://pubmed.ncbi.nlm.nih.gov/30421960/)
4. Cinnamon: increasing cinnamon intake is linked to significant reductions in body weight, BMI, waist circumference and also fat mass. (https://pubmed.ncbi.nlm.nih.gov/30799194/  
5. Cayenne pepper: Known as a way to ignite your metabolism. Cayenne, also known as chili, pepper contains the “spicy” compound capsaicinoids and these have been clinically shown to enhance metabolic rate and reduce body fat and fat mass. (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6088424/).

So while it may be tempting to seek instant results, embracing in the journey of self-discovery and empowerment is far more rewarding. Forget about the shortcuts, and focus on creating sustainable habits that honour your mind and overall wellbeing. In the long run, the weight that your own body carries should not be reflected by just numbers on a scale. Embrace your uniqueness, understand the science behind your own body and remember there is not magic pill for weight loss. Its all about balance, patience, and the joy of becoming the best version of yourself.. perhaps with a side of matcha green tea with cinnamon!