Have you ever heard someone talking about how Omega 3 fatty acid helped with their weight loss journey? Such instances make us wonder if the fish oil supplement can help achieve a trim waistline or an hourglass figure. Though it sounds superficial, studies have shown that Omega 3 can, to some extent, help you shed that extra weight.
Before we delve deep into the connection between Omega 3 fatty acid supplements and weight loss, let us understand more about Omega 3 fish oil.
What is Omega 3 Fatty Acid?
Omega 3s or Omega 3 fatty acids are a kind of polyunsaturated fats that are found in cold water fish. Though these are also found in a few plant foods like walnuts and flaxseeds, they are abundant in fish. Omega 3 fatty acid supplements are suggested as these cannot be produced by the human body and can only be obtained via diet or supplements.
Omega 3 fatty acids are mainly of three kinds, and they are,
ALA or Alpha-linolenic acid – ALA is found in plant-based oils, and a few examples of the same include flaxseed oil, canola oil and soybean oil.
EPA or Eicosapentaenoic acid – EPA is found abundantly in fatty fishes like sardines, salmons, anchovies and mackerels.
DHA or Docosahexaenoic acid – This omega-3 acid is found in fatty fishes like trout, salmons, halibut and tuna.
The tissues of the fatty fish act as the source of Omega 3 fatty oils and are extracted from the same. These are then made available are oils, capsules, liquids and tablets. Most Omega 3 supplements contain both DHA and EPA, and the amount varies from brand to brand.
The Connection Between Omega 3 Fatty Acid and Weight Loss
We often come across claims stating that one of the significant benefits of omega-3 supplements is weight loss. Below are some facts about the weight loss capability of fish oil supplements like Omega 3.
Helps reduce inflammation
Omega 3 fatty acid supplements can reduce the body’s inflammation, which, in turn, helps reduce obesity and other health issues related to chronic inflammation. When the inflammation in the body is reduced, it reduces the risk of diabetes or heart-related ailments. This also ensures that the weight loss is sustainable and helps you maintain a healthy weight constantly. Those suffering from obesity are often recommended fish oil supplements to aid their weight loss journey.
Helps lower triglycerides
Triglycerides are found in the blood and are a kind of fat. When the triglyceride levels are high, it can increase the risk of heart stroke and other related illnesses. Omega 3 fatty acid supplements, when taken for a certain period, can reduce triglyceride levels. High levels of triglyceride are also associated with weight gain and obesity. So, when these levels are in control, it leads to weight loss.
When the triglyceride levels are high, the body stores fat; when the levels are low, the body burns more fat, which helps with both weight and inch loss. However, having a word with your doctor before using Omega 3 to decrease your triglyceride levels is always advised.
It may help reduce insulin resistance
Most of us know that insulin is a hormone produced by our body, and this help regulate blood sugar levels. When a person suffers from insulin resistance, the blood sugar levels are high, and this, in turn, increases the fat storage by the body.
A few studies have shown that regular Omega 3 fish oil intake helps with weight loss by reducing insulin resistance. Insulin resistance is quoted as one of the major causes of obesity. When insulin resistance is reduced, our human body can process sugar faster, which helps eliminate stored and stubborn fat.
Regulates hormones related to appetite
Our body produces two important appetite-related hormones called Ghrelin and leptin. Omega 3 fatty acid can help regulate these hormones and help with weight loss. The hormone Ghrelin sends a signal to our brain when we feel hungry. If this hormone is out of balance, it leads to overeating, and the individual gains weight. Omega 3 fatty acid regulates these appetite-related hormones and helps you eat healthy and as and when required, preventing overeating.
Burns fat by increasing metabolism
Our body’s metabolism plays an important role in our weight loss journey. Those with low metabolism find it hard to shed that extra weight or are obese. Omega 3 fish oil increases the metabolism of the body. Due to this, you tend to burn more calories every time you work out.
In order to lose weight, it is essential to focus on creating a calorie deficit. Simply put, you need to burn more calories than you eat. Omega 3 helps you achieve calorie deficit and makes your weight loss journey a success. However, do remember to combine it with proper exercise and a healthy diet.
It helps with muscle building
A few studies have shown that omega-three did not directly aid in weight loss. However, it helped with fat loss and encouraged muscle building. When the supplement is combined with the proper diet and exercise, it can help shed stubborn fat near your waist and lose a few inches.
But why does this happen?
Muscle building burns more calories, and when you work out to build muscle while taking omega 3, you tend to use more energy. With a few lifestyle changes, and a calorie-deficient diet, the fat stored gets used as energy, and you will see great progress on the weighing scale.
Omega three fatty acids provide more benefits than you can ever imagine. Combining Omega-three with a healthy diet and exercise regime is important to obtain good results. Taking the right dosage of this supplement is essential, as an overdose can cause mild to moderate side effects like bloating, nausea, headache and more.
Final Thoughts Of Omega 3 Fatty Acid
Omega 3 fatty acids not only aid with weight loss but also various other benefits. If you wish to achieve a healthy body with exercise, you can include omega three into your every regime. If you are looking for a natural and safe way to lose weight, Omega 3 supplements can help. However, speak with your doctor before starting any new supplement, which is important if you have a medical condition.