Are you tired or afraid of weight loss supplements? if yes then you should try Ayurveda-recommended spices and herbs for weight loss. In this article, we have selected the 15 best herbs that really help you to reduce weight. You can easily get these herbs and there are no side effects.
Obesity and weight gain are common concerns for many people. It seems like a battle or challenge to burn off extra calories through proper diet and regular exercise.
However, other factors cause weight gain and weight loss including hormonal fluctuations and genetics. Inactivity, poor eating habits, excessive stress, inadequate sleep, and taking certain medications are other causes to add weight.
The problem is that it can trigger various health issues such as developing type 2 diabetes, high cholesterol, heart disease, high blood pressure, stroke, liver disease, sleep apnea, and osteoarthritis.
To help in managing your weight, it is a must to follow an exercise program and a healthy diet. But, the good thing is that there are herbs that can also help in your weight loss effort.
List of Top 10 Herbs for Weight Loss
1. Ginger
According to a study, ginger is one of the herbs very common in your kitchen that plays a big role in weight loss (1).
Consuming ginger improves the thermic effect of the food, thus making you feel full longer.
This will prevent compulsive eating and unnecessary snacking. It also boosts your metabolism and improves digestion. The anti-inflammatory and antioxidant properties of ginger relaxes the intestines.
2. Green tea
Drinking green tea is an effective way to improve your metabolism and eventually stimulates you to burn more calories. This herb contains catechins, an antioxidant that fuels the fat-burning process.
It also contains a small amount of caffeine that is helpful not only for fat burning but also to achieve better muscle performance.
Green tea has the ability to suppress appetite which can curb cravings (2). The best time to drink green tea is at least 30 minutes before the meal.
3. Turmeric
One of the active ingredients of turmeric is curcumin, which significantly aids in weight loss. This ingredient improves the flow of bile, a substance essential for breaking down fats in the body, making it easier to manage and reduce fat accumulation. Additionally, curcumin lowers bad cholesterol levels and reduces inflammatory symptoms associated with metabolic disorders and obesity.
By reducing chronic inflammation and promoting better fat metabolism, turmeric can enhance your body’s ability to lose weight (3). It also helps stabilize blood sugar levels, curbing cravings and preventing fat storage. Moreover, turmeric supports gut health, which plays a crucial role in efficient digestion and nutrient absorption factors critical for weight management.
Aside from promoting weight loss, turmeric also supports skin and gut health. It prevents microbial infections, reduces pain, and is effective in healing wounds. However, it’s important not to consume turmeric in excess, as it can cause side effects like low blood pressure, increased menstrual flow, and nausea.
4. Hibiscus
This herb is packed with nutrients, various minerals, and flavonoids that control the absorption of carbohydrates and fats into your body.
The diuretic effect of hibiscus is also essential for weight management through the shedding of water weight.
Researchers revealed that taking a hibiscus supplement for 12 weeks provides effective results in losing weight (4). You can notice a decrease in hip-to-waist ratio, body fat percentage, and waist circumference.
If you’re taking medication or pregnant or breastfeeding, you should talk first to your doctor before taking hibiscus.
5. Dandelion
Dandelion is deemed to be helpful for those who want to succeed in their weight loss effort. It has phytochemicals that provide laxative and diuretic effects. Thus, the frequency and volume of urination are increased, thus reducing water weight.
It also helps to regulate the blood sugar and rids the toxins from your body (5). Likewise, drinking dandelion tea before each meal suppresses appetite, thus curbing hunger pangs. Dandelion also has the ability to fight inflammation.
Dandelion is also packed with minerals, dietary fiber, vitamin K1, and antioxidants. This herb also has beta-carotene that protects your liver and eliminates free radicals from your body.
If you are taking certain medications, you should consult first your doctor as it may have adverse interactions with your medications.
6. Korean Ginseng
This herb is very popular and commonly used in many health supplements and weight loss supplements as well.
It can speed up your metabolism and improve energy levels which is essential for weight loss.
Korean ginseng can improve insulin sensitivity, but it shouldn’t be taken for an extended time as it may pose adverse effects. It is not also recommended for those experiencing hormone-related problems.
7. Oregano
If you’re looking for a safe and cheap way to lose weight, you should consider oregano. This herb can dissolve fat because of its carvacrol content. It prevents bloating and improves digestion.
Stress and depression are the common causes of weight gain and overeating. You can make your oregano tea or mix a few drops of oregano oil in a low-calorie fruit juice. You can also find oregano capsules or supplements.
8. Sage
This is a great herb for weight loss because of its antioxidant, diuretic, and stimulant properties. It improves the metabolic rate so that your body can burn more calories. Drinking sage tea can reduce inflammation.
You can also expect sound sleep by drinking sage tea before sleep and can treat anxiety as well. This herb is not suitable for pregnant and breastfeeding women (6).
9. Rosemary
This is a perennial herb that is commonly used in various food recipes. It contains a higher level of the enzyme lipase that helps in melting fat molecules. It is also rich in fiber provides satiety and prevents fat absorption.
Adding dried or fresh rosemary to your food can help with weight loss or you can make a rosemary tea. Other health benefits of rosemary include improving your metabolism and digestion. It averts bloating and flushes out the free radicals from your colon (7).
Consume only the right amount of rosemary as it can cause nausea and diarrhea. It’s not also recommended during pregnancy.
10. Milk Thistle
This herb is effective for weight management. It contains silymarin that supports optimal functioning of the liver. This enables your body to do the natural detoxification process. Thus, you can expect to lose weight efficiently (8).
Aside from its detoxification effects, milk thistle improves your metabolism and fat-burning process. This herb is available in tincture or capsule form.
11. Peppermint
Peppermint can aid in weight loss by improving digestion, reducing cravings, and promoting relaxation.
It helps relax the digestive tract, easing issues like bloating and indigestion, which supports efficient metabolism. The strong scent of peppermint can also reduce appetite by signaling the brain to feel satisfied, preventing overeating.
Additionally, peppermint has a calming effect, which can lower stress levels and curb emotional eating. Drinking peppermint tea, using fresh peppermint in smoothies, or adding a few drops of peppermint oil to water are easy ways to incorporate it into your diet.
While not a magic solution, peppermint can support weight loss efforts when combined with a healthy lifestyle.
12. Cinnamon
Cinnamon aids weight loss by stabilizing blood sugar levels, boosting metabolism, and reducing cravings.
It improves insulin sensitivity, preventing blood sugar spikes that lead to overeating. Cinnamon also has thermogenic properties, helping to burn calories more efficiently.
Additionally, it may reduce fat storage by encouraging the body to use fat for energy. Adding cinnamon to your diet in smoothies, oatmeal, or tea can support weight loss when combined with a healthy lifestyle.
13. Fennel
Fennel can help with weight loss due to its ability to suppress appetite, improve digestion, and reduce bloating. The high fiber content in fennel promotes a feeling of fullness, which helps control hunger and prevents overeating.
Additionally, fennel aids in digestion by improving gut health and reducing bloating, which can make you feel lighter and more comfortable.
It also has mild diuretic properties, helping the body flush out excess water and reduce bloating. Drinking fennel tea or adding fennel seeds to meals can support weight loss efforts when combined with a balanced diet and exercise.
14. Cayenne Pepper
Cayenne pepper helps with weight loss by boosting metabolism, reducing appetite, and increasing fat burning. It contains capsaicin, a compound that creates a thermogenic effect, raising body temperature and increasing calorie burn.
This helps the body burn more fat, especially during exercise. Cayenne pepper can also suppress appetite by reducing hunger and cravings, making it easier to control food intake.
Additionally, it improves digestion and can help regulate blood sugar levels, preventing spikes that may lead to overeating. Adding cayenne pepper to meals or drinking it with warm water can support weight loss when combined with a healthy lifestyle.
15. Ashwagandha
Ashwagandha can aid weight loss through several mechanisms. It helps reduce stress and anxiety, which are often linked to overeating and weight gain. By lowering cortisol levels—hormones associated with stress Ashwagandha can help prevent emotional eating and the storage of fat, particularly around the abdomen.
Additionally, Ashwagandha may improve insulin sensitivity, which helps regulate blood sugar levels and reduce cravings. It also has a positive impact on thyroid function, promoting a healthier metabolism. Furthermore, Ashwagandha supports muscle growth and strength, which can increase calorie expenditure and enhance physical activity benefits.
Integrating Ashwagandha into your daily routine, such as taking it as a supplement or adding it to smoothies, can be beneficial for weight loss when combined with a balanced diet and regular exercise.
FAQ
How do herbs help in weight loss?
Herbs can support weight loss by boosting metabolism, suppressing appetite, improving digestion, reducing water retention, and enhancing fat burning. Many herbs also have anti-inflammatory and detoxifying properties that promote overall health.
Is it safe to use herbs for weight loss?
Generally, herbs are safe when consumed in moderation as part of a balanced diet. However, certain herbs may cause side effects or interact with medications. Always consult a healthcare professional before starting any herbal regimen.
Can herbs replace diet and exercise for weight loss?
No, herbs alone cannot replace a healthy diet and regular exercise. They are complementary tools that can enhance the effectiveness of a weight loss plan.
How should I use herbs for weight loss?
You can use herbs in various forms, such as teas, and supplements, or by adding them to your meals. For instance, turmeric can be used in golden milk, cinnamon can be sprinkled on oatmeal, and green tea can be brewed as a daily drink.
Which herb is the most effective for burning belly fat?
Green tea and cayenne pepper are popular choices for burning belly fat as they can boost metabolism and promote fat oxidation.
Are there any side effects of using herbs for weight loss?
Some herbs may cause side effects like nausea, upset stomach, or allergic reactions. Overuse can lead to issues such as low blood pressure (turmeric) or heart palpitations (caffeine in green tea).
How long does it take to see results from using herbs for weight loss?
Results vary depending on the herb, dosage, and individual lifestyle. Most herbs work best when combined with consistent exercise and a healthy diet, and noticeable results may take a few weeks.
Can pregnant or breastfeeding women use herbs for weight loss?
Pregnant and breastfeeding women should avoid certain herbs, as they may affect the baby or milk supply. Always consult a doctor before using herbs during this time.
Can I use multiple herbs for weight loss at the same time?
Yes, you can combine herbs, but ensure they complement each other and do not have conflicting effects. For example, you could mix green tea and ginger for enhanced metabolism and digestion.
Final word
No single workout regimen or diet program can give you permanent results of losing weight. You can integrate lifestyle changes and use herbs for weight loss.
Herbs are natural that’s why there’s nothing to worry about adverse effects. But, to ensure your safety, you should ask your doctor’s advice before taking any of the herbs listed above.
Janice Thompson is a wellness enthusiast with a passion for helping others lead healthy and fulfilling lives. With a background in nutrition and a love for cooking, Janice has dedicated her career to sharing tips and tricks for living a healthy lifestyle and maintaining a balanced diet.