7 Surprising Essential Oils For Weight Loss
How many of us are so overwhelmed to lose weight?
From losing only some extra pounds to shaking off weight, getting fit, and keeping your ideal body shape.
Unfortunately, When it comes to weight loss, there is no easy way to lose weight. Nothing will beat effective diet plan, regular exercise, and a healthy lifestyle for effective weight loss.
However, some people might struggle to lose weight despite keeping a healthy diet plan. If you are one of those people, This article will be for you.
- According to the Mckinsey Institute in 2014, the estimated economic burden of obesity is about $2 trillion(1).
- As per the Center for Disease Control (CDC), almost $150 billion is spent per year in USA for weight-related health issues(2).
- Nearly two-three billion people around the world are considered overweight by Body Mass Index (BMI) standards(1,2).
All of us know that obesity to increases the risk of diabetes, cardiovascular problems, and overall mortality rate.
Although a healthy lifestyle and exercise are the cornerstone of effective weight loss, extreme diets and food deprivation might cause a burn out in the long term and faster weight gain than before.
Many of us are looking for ways to lose weight and searching for natural ways to achieve that goal.
Losing weight will not only help your health; to prevent diabetes, hypertension, and major health problems, it also benefits your psychological health to feel better about your self-image.
In addition to the healthy diet and physical activity, you can also supplement your weight loss efforts with natural methods like essential oils; a safer and holistic approach that will help you with the burn out during the journey to lose weight.
You might have known that essential oil might help you for pain relief, massage, meditation, and skin care.
But, did you know that essential oil might help you to lose weight as well?.
Aside from the healthy diet plan and regular exercise, essential oil might help to promote your weight loss in many ways; to boost your activity, help you to burn fat, promote your psychological health, and decrease your craving for food.
7 Essential Oils for Weight Loss: Top Picks
How can Essential Oil help you lose weight?
Many people might use things like pills, powders, and other chemical supplements to enhance their weight loss.
Those choices might give great results. But nothing comes for free. Those options might cause many side effects.
Using all natural essential oils is a very good alternative to chemical pills. Those oils hold no undesirable side effects, addiction, or dependence. Moreover, it is much more affordable to buy.
By using essential oils, you are not only preventing the potential side effects of the pills, but you are also getting very good results by using only natural products.
Aromatherapy- the practice of using essential oils to harmonize the body and mind- have been used for decades for their therapeutic benefits in many areas to boost the physical and mental health.
Different cultures, including Egyptians, Chinese, Greeks, Romans, and Indians, have mentioned the health benefits of essential oils and used them for more than 6,000 years.
You may already know that essential oils can do help reduce the stress and anxiety.
Although, there is no replacement for a proper diet and workouts to help shake the weight off, staying motivated and focused to lose the weight is definitely a psychological challenge and need a constant motivation.
Some of the published research showed that the essential oils, either inhaled, diffused, or topically applied on your body parts, might help reduce your fast food cravings, speed your basal metabolic rate up, energize you, motivate you to make the daily exercise less daunting, and finally to lose weight easier.
The beautiful scents that are found in the all-natural essential oils can help to stimulate certain areas of your brain to decrease your urge to eat.
Using the essential oils in a diffuser can stimulate specific receptors in the nose, which perceive many different smells. Then, that smell will be delivered to the hippocampus and amygdala in the brain. Those areas are very important to store emotions and memories in the brain.
When a person inhales the essential oil, those areas will be stimulated and in turn, will affect your mood directly from calming you and decreasing stress levels to energizing you for daily routines and workouts.
Furthermore, essential oils can be used topically to enhance your digestive health, boost your metabolism, and help you burn fat faster and easier.
So whether you fight against fatigue, emotional eating, sugar cravings, depression, low metabolic rate, and bad digestion, using essential oil as a natural supplement for weight loss can pave the path to achieve your weight loss goals.
Here are the top seven essentials oils that are safe, effective, and highly recommended to supplement your weight loss regimen.
Peppermint oil is considered a perfect natural alternative to diet pills.
It helps to stick to a strict healthy nutritional diet plan.
It contains a very strong calming compound—Methanol, which acts as a muscle relaxant for the stomach, an appetite suppressant to reduce your food craving, and anti-inflammatory agent that help to cleanse the lymphatic system, improve the digestive flow, and prevent bloating.
Moreover, Menthol can alter the neurosensory perceptions to change how we taste and smell food, preventing more cravings for sugars and inhibit the overeating.
The strong mint scent of peppermint oil has also been proved to increase your memory, cognitive function, and keep you up with the routine workout. It also serves as the perfect agent for morning days.
Furthermore, It improves respiratory functions during the intense exercises when inhaled.
That's why, it enhances the athletic performance by relaxing the bronchial smooth muscle, increasing the ventilation, and the brain oxygen levels.
According to the recently published research papers, peppermint has helped to improve the athletic performance and endurance.
A published paper in 2008, about the effect of pepper scent on appetite control and caloric intake, showed that people who inhaled the peppermint oil every 2 hours felt less hungry than those who did not inhale that oil(3).
How to use peppermint oil for weight loss?
Drink it: 1-2 drops of peppermint oil can be added to a glass of water before meals to suppress appetite and make you feel full faster.
Use it in oral supplements: Use it as an oral capsule, put few drops under the tongue or mix some drops with your toothpaste before brushing to inhibit overeating
Inhale directly: Take a deep sniff of peppermint oil directly from the bottle or from a cotton ball soaked in a few drops of the oil to encourage your satiety.
Using a diffuser: Add a few drops of peppermint oil to a diffuser. The minty refreshing smell will boost your energy and decrease your food craving.
Applying it topically: Dilute (one drop essential oil to three drops carrier oil such as coconut oil) and apply directly to the area of concern. You can also rub 1-2 drops of oil behind your neck for pain relief post-workout.
When applied topically can support the gallbladder, decrease the inflammation, and improve your digestive flow as well.
Peppermint Bath: Add 10 drops to your morning bath to soothe your sore muscle, harmonize your brain and energize your body.
Another essential oil that supports the body in weight loss.
It acts as anti-oxidant, anti-inflammatory, and anti-nociceptive agent might guard against the free radicals scavenge and help to reduce the acute inflammation.
It contains gingerols—a medicinal component that reduces the inflammation in the body, helps curb the sugar cravings, and actually help in absorbing many important nutrients and vitamins from your intestine. The gingerols will also help to improve the cellular activity and bowel movement. It is very efficient, especially for the fat metabolism.Do you want a flat belly?
A 2004 study, published in the Biological and Pharmaceutical Bulletin, showed that ginger helps to inhibit the cortisol. Moreover, It has thermogenic properties that will help in fat burning and boosting your metabolism
NB- Cortisol is the stress hormone which increases the blood glucose level and helps accumulate the fat around your belly.
In 2014, another study confirmed that ginger might help to reduce weight, especially in the obesity due to a high fat diet. (5).
How to use gigner oil for weight loss?
Drink it--Add one to two drops of ginger essential oil to a glass of warm water, tea or a green smoothie.
Inhale directly: Inhaling the spicy ginger oil directly from the bottle is great to lessen your food craving, especially the sugary food.
Apply it: Apply two to three drops topically to the stomach area after eating
Ginger Bath: Add 2-3drops to a warm water bath. This spicy aroma of the ginger oil will be great to boost your metabolism.
Lemon is another effective essential oil that promotes weight loss.
Aside from helping your mental and physical health, it is perfect if you are on tight budget
Lemon contains a medicinal compound called limonene—a natural fat dissolver.
Some lemon essential oil benefits are:
- Weight loss- By dissolving the body fat.
- Stimulation of immune system- By enhancing the lymphatic drainage to get rid of the body wastes, detoxify your body of toxins, and improve the digestive flow. It also contains vitamin C which is very important for the immune system and also helps control appetite and food craving.
- Improving mood- Lemon has that stimulating effect to boost your mood through increasing the levels of norepinephrine in your brain.
The energizing zesty aroma of lemon oil will improve the neurological activity, uplift your mood early in the morning and help you to think positive and fight against the depression and emotional eating in that long journey of ups and downs during weight loss.
Smell and Taste Treatment and Research Institute of Chicago found that lemon and peppermint are the most powerful scents to suppress appetite and assist in weight loss.
How to use lemon oil for weight loss?
Drink it: Mix 1-2 drops of lemon essential oil to a glass of water, smoothie and have it in the morning to detoxify your intestine. You can also
Inhale directly: Inhale lemon oil directly from the bottle to decrease the food craving
Massage: Mix lemon oil with a carrier oil such as coconut oil or moringa oil and massage into the area of concern that has cellulite. This will help to remove the toxins from fat cells. You will also smell fresh all day.
Diffuse it: at home or work to feel energizing all day and to stimulate your brain to burn fat.
Lemon Bath: It will be great to elevate your mood, feel fresh, and break down more body fat.
Are you trying to lose weight and having a trouble sleeping at the same time?
If yes, This is the best choice for you.
Fennel oil is made by the distillation of steamed fennel seeds. It has been used in the middle ages during fasting for its powerful ability to suppress appetite.
Weight gain can happen for many reasons other than the bad diet. In fact, more research has shown that insufficient sleep may contribute to obesity. That's why sleeping pattern is as important as regular exercise.
Fennel essential oil contains melatonin—which aids to improve your sleep pattern, regulate sleep cycle and daily circadian rhythm.
It also helps to lessen your food craving, boost your energy level for the next day, have a peaceful sleep that will lower your stress levels as well, and all of that goes hand in hand to help you lose weight.
It has been showed how melatonin can support weight loss by enabling the body to create good fat or brown fat that can be burned instead of the bad or white fat that is usually stored.
In 2014, a study on fennel oil aromatherapy performed on rats showed that rats, which inhaled fennel oil twice a day for 10 minutes ate fewer calories and had a faster rate of food digestion(6).
This essential oil with its sweet, licorice scent has plenty of benefits that will make it a perfect choice for stressed people to improve the digestive health and help weight loss.
How to use fennel oil for weight loss?
Drink it: Add 1-2 drops of fennel oil in a glass of water and drink it before meals to curb your appetite, improve digestion, and eventually, help lose weight.
Apply it topically: Apply a drop of fennel oil on each wrist.
If you have only one essential oil to choose, grapefruit should be your top choice.
It is known for being an appetite suppressant, a fat dissolver, a good diuretics, and a detox for your body from toxins and excess fat.
Grapefruit oil contains two important components; Nootkatone and D-Limonene.
Nootkatone is a component that activates AMP-activated protein kinase (AMPK).
AMPK stimulates the body to burn more sugar and reduce the accumulation of fat and increase the lipolysis rate which eventually will lead to increased weight loss.
The grapefruit peel is very rich in D-Limonene which boost up the metabolic rate, prevent the bloating, and detox the body through draining the lymphatic system.
Moreover, the special aroma of the citrus oil is shown to have an invigorating effect on the brain to burn more fat and protein.
Research Studies have found that using grapefruit oil and lemon oil affect autonomic nerves, which reduce food craving, regulate digestion, prevent bloating, burn more fat and protein, which in turn will regulate the body weight.
How to use grapefruit oil for weight loss?
Drink it: Add 1-2 drops of grapefruit oil in a glass of water and drink it in the early morning to increase metabolism, increase fat loss, detoxify your body and help to maintain your weight.
Drinking another glass after the meal is also very beneficial to improve digestion and prevent bloating.
Inhale directly: Inhale directly from the bottle or add a few drops to a cotton ball. The citrusy scent of limonene in the grapefruit oil inhibits the parasympathetic gastric nerve and ghrelin-induced feeding (natural process that makes you crave food).
Apply topically: Massage grapefruit oil to your area of concern for 30 minutes. It can instantly curb your appetite and burn fat, especially when mixed with patchouli oil or olive oil.
Diffuse: Add a few drops of grapefruit oil to your diffuser, especially during the craving strikes.
Use it as all natural cellulite cream/lotion: Grapefruit oil prevents water retention, stimulates the lymphatic system to remove all excess toxins.
It also contains bromelain, an important anti-inflammatory enzyme that breaks down cellulite.
Are you craving sugars constantly? Are you diabetic? If yes, The cinnamon oil will be the perfect deal for you.
This oil maintains a stable blood sugar and insulin level, which in turn keeps your sugar craving strikes in control.
Cinnamon oil helps to regulate blood glucose levels and the glucose tolerance factor (GTF) in the body. That is very vital because unbalanced blood sugar levels can lead to binge-eating, sugar craving, and weight gain. For that reason, cinnamon oil is a perfect choice for diabetic patients.
It also contains eugenol- a component that can change the neurosensory perceptions of how we taste and smell food. This helps to curb our food craving and suppress the appetite.
In addition to its role in the glycemic control, cinnamon oil is proven to reduce the risk of heart disease, inflammation, improve the digestive circulation, and to be of a great benefit for people with irritable bowel syndrome(IBS).
In 2013, a systematic review study concluded that cinnamon oil has anti-microbial and anti-oxidant properties besides its role to lower blood glucose and serum cholesterol level.
How to use cinnamon oil for weight loss?
Internally: you can add 1-2 drops of cinnamon oil to a warm water with a little raw honey, a cup of tea, or smoothie. You can also add it to your oats, or baking. Better to have before meals or during the craving strikes late at night.
Inhale directly: Inhale it directly from a bottle.
Diffuse: Add a few drops of cinnamon oil to your diffuser. This not only makes the house smell great but will help relax your mind and stop your emotional eating, especially at night.
Apply topically: Blend 1-2 drops of cinnamon oil with a carrier oil such as jojoba oil, coconut oil and rub it on your chest.
Many people eat more when they feel anxious or under stress. The scent of bergamot can help to relax, lift your mood, and avoid negative thoughts to avoid emotional eating when you do not have to eat.
Bergamot oil serves as an anti-depressant agent, it also contains polyphenols, which are also present in green tea, and promote your body to burn fat and sugars.
A recent study in 2015 found that inhaling bergamot oil not only reduces your anxiety but also decrease the cortisol level that negatively affects fat loss (19).
How to use bergamot oil for weight loss?
Inhale it: Inhale the oil deeply directly from the bottle or from a soaked cotton ball. The sweet aroma of bergamot will suppress the food craving, ease your tension, and relax your emotions.
Bergamot Bath: Add a few drops of bergamot to your morning bath to harmonize your body and mind throughout the day.
Massage it: Dilute few drops of bergamot oil in a carrier oil such as oil or coconut oil. Gently rub it over the feet and the neck. It will relax you to the most.
Precautions before/during using the essential oil
Although essential oil is all natural, Be careful when applying them to sensitive areas like your ears, around eyes, mouth, and anywhere you might have a broken skin.
That's why, it is always the best to apply a little try on your arm or leg before using them to make sure you don't have any adverse reactions, especially If you are allergic or have a sensitive skin.
Take care! If you're pregnant or lactating or taking any kind of medication, It is always the best to consult with your physician, especially if you will use them internally.
Always make sure to buy the 100% pure essential oils that are labeled as "Therapeutic grade," meaning they are unfiltered, undiluted, free of toxins or additives.