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What’s the first question that comes to mind when you hear about using essential oils for weight loss? For me it was, ‘Do essential oils work for weight loss?’
With weight loss being one of my most frustrating and unreachable goals, I decided to dive into extensive research on essential oils for weight loss.
Of special interest to me were these sub-topics of using essential oils for weight loss:
Do essential oils really work for weight loss?
If they do, what essential oils are good for weight loss?
How to use essential oils for weight loss?
Drinking essential oils for weight loss – is it safe?
Can I also use essential oils to lose belly fat? Scroll down to read more about using essential oils for belly fat loss
Here’s what I learned about essential oils and weight loss.
But first… before diving into any discussion on how to lose weight with essential oils, let’s back up for a moment. There are a few things you must understand if you decide to use essential oils to help lose weight.
3 Important Things to Know About Using Essential Oils for Weight Loss
#1 – Using essential oils for weight loss is not a quick-fix solution to burn fat. You’ll be in for a major disappointment if you are expecting to see results overnight. There is no magic bullet or pill that will simply melt your fat away. Essential oils can help but only when used together with a consistent diet and exercise regimen.
#2 – You cannot just use essential oils randomly and hope that you will lose weight. You must first learn how to use essential oils for weight loss correctly and more importantly, you must be committed to a long-term plan. Even with the best essential oils for weight loss, it will still take time.
#3 – Essential oils are potent substances. Using them wrongly can cause adverse reactions. Before you start using essential oils for weight loss, scroll down to read the precautions, whether you are using the oils topically or ingesting them.
How Essential Oils Work for Weight Loss
There are three main ways that essential oils work for weight loss – by curbing the appetite, reducing sugar cravings, and boosting metabolism.
Studies show that it’s our appetite and cravings that present the greatest threat to achieving our weight loss goals, which means gaining control over the battle between our body and mind is key. Essential oils do play a crucial role in this aspect.
Several other studies that have been done prove that certain scents can help boost your weight loss efforts. Different scents work differently to achieve this end result.
Some scents, such as peppermint, trigger the release of serotonin in your brain. Serotonin is a natural appetite suppressant. When you diffuse the air around your dining room table with peppermint essential oil, it causes your serotonin levels to spike. This suppresses your appetite so you feel satisfied sooner and are not reaching out for seconds and thirds.
Other scents work by boosting your energy levels. When you feel energetic you are more likely to stay active, burning more calories throughout the day. This is yet another way that you can use aromatherapy as a weight-loss tool. Grapefruit, Ginger, and cinnamon are three of the best essential oils for weight loss that work by increasing energy and burning fat.
Grapefruit essential oil also works to dissolve fat and prevent bloating. Considered one of the most effective essential oils for weight loss, the aroma of grapefruit essential oil helps limit water retention as well. The powerful weight loss properties of grapefruit oil are due to its high levels of d-limonene. A wonderful side benefit of grapefruit oil is its natural ability to lower cholesterol levels.
Inhaling the aroma of lemon is proven effective for combating parasites that live in your intestines and cause weight gain. Lemon oil also helps balance metabolism, increase energy levels and regulate a healthy digestive system. All of these work together to boost your weight loss efforts.
Alright, let’s take a look at the best essential oils for weight loss and how to use each one.
Important: Not all essential oils can be ingested. The FDA has published a list of essential oils that are safe to take internally. You can see the list here. In the tips below you, we only recommend drinking essential oils that are featured on the FDA list as safe for consumption. Remember to only use therapeutic-grade essential oils for internal consumption.
Top 10 Essential Oils for Weight Loss & How To Use Them
1. Grapefruit Essential Oil
Grapefruit tops the list of best essential oils for weight loss.
This should come as no surprise. Several weight-loss diets recommend eating grapefruit before every meal or snack. It has been a popular fruit in weight loss for decades, and a lot of it has to do with its aroma.
Grapefruit essential oil works just as well. The oil is extracted from the rind, which is the most aromatic part of the fruit. When you inhale the aroma, the nootkatone in the aroma molecules triggers several reactions. It suppresses appetite, stimulates the body to use up sugar reserves, hinders the accumulation of fat, and reduces bloating. That’s a weight loss power boost!
How to use grapefruit essential oil for weight loss:
Drink a drop before a meal. Add a drop of grapefruit essential oil to a glass of water and drink it first thing every morning. This should give your metabolism a boost, which is key to burning fat. Never ingest any essential oil directly. It must be diluted before drinking.
Drink a drop after a meal. Add a drop of grapefruit oil to a glass of water and drink it after a meal to boost digestion and prevent bloating.
Inhale the aroma of the oil. When you have a sudden craving, instead of reaching out for an unhealthy snack, put 1-2 drops of oil on a tissue or cotton ball and inhale the aroma of the oil.
Diffuse the oil. Adding a few drops to your diffuser is another great way to use grapefruit essential oil to lose weight. This is particularly useful when you are struggling to resist the temptation to snack late at night.
Apply topically. Rubbing a drop or two of the oil on your temples, wrists, and under your nose will also help curb those cravings. Remember to blend with a carrier oil before topical application.
2. Cinnamon Essential Oil
Several studies including this one suggest that cinnamon helps regulate blood glucose levels. Another study suggests that cinnamon also has powerful anti-oxidant, anti-microbial, and anti-parasitic properties. It also helps fight free radicals. All of these properties combine to help keep your blood sugar in check, preventing cravings, over-eating, and ultimately weight gain.
Adding cinnamon to your meals helps to slow down the pace at which glucose is released which supports your weight loss journey. You can add it either in its whole spice form or as a drop of cinnamon essential oil.
How to use cinnamon essential oil for weight loss:
Drink it with a glass of water. When using cinnamon essential oil for weight loss, add one drop to warm water with a little raw honey. Drink this before your meals or to curb those late-night cravings. Do this every day.
Use the oil or spice to flavor dishes. Cinnamon essential oil is as versatile as the spice itself. It can be added to a wide range of sweet and savory dishes and drinks from smoothies to oatmeal and almost all baked dishes.
Inhale the aroma directly. Inhaling cinnamon oil directly works particularly well if you are an emotional eater. The sweet, heady scent of cinnamon boosts your comfort levels and improves your mood so you are less likely to seek comfort in food.
Diffuse the oil. When added to a diffuser, cinnamon essential oil will fill your home smell with those warm comforting childhood aromas, which will enhance your mood and curb your appetite.
Apply topically. Blend 1-2 drops of the oil in a carrier oil such as coconut oil or jojoba oil and rub gently on your wrists and temple to get the weight loss benefits of cinnamon oil.
3. Ginger Essential Oil
Ginger oil is rich in gingerols, a powerful anti-inflammatory compound. By reducing inflammation in the intestines, gingerol enables the body to digest and absorb vitamins and minerals more efficiently. These nutrients boost cellular function and energy, both of which help burn fat
Ginger essential oil can help prevent obesity caused by a diet high in fat, especially when the fat is around the belly. This is because ginger suppresses cortisol levels, which otherwise causes you to over-eat the wrong types of foods.
Read more about the anti-obesity action of gingerol in this study.
How to use ginger essential oil for weight loss:
Drink it. Put a drop or two of ginger oil in a cup of warm water and add raw honey or fresh lemon juice. Stir gently and drink any time of the day.
Inhale directly. A deep whiff of ginger essential oil suppresses appetite and food cravings. The spicy aroma of the oil is warm and comforting, making it an excellent mood-booster.
Diffuse the oil. When added to a diffuser, the warm aroma of ginger essential oil acts as a mild but persistent appetite suppressant.
4. Peppermint Essential Oil
This study suggests that peppermint scent can be used as an effective adjunct to decrease appetite and hunger cravings so you consume fewer calories, which may lead to weight reduction and better overall health.
Peppermint essential oil is rich in menthol, a cooling compound that improves digestion and expels excess gas from the stomach and intestines. This helps soothe an upset stomach.
Like cinnamon oil, peppermint affects neuro-sensory perceptions, which changes how you smell and taste food. This makes it an ideal option for curbing the appetite and suppressing food temptations.
Peppermint also relaxes the abdominal muscles and decreases bloating, which has earned the oil a place in the weight loss world, too.
How to use peppermint essential oil for weight loss:
Add a drop to a glass of water and drink it. A solution of 1-2 drops of peppermint oil to a glass of water acts as an effective appetite suppressant if you drink it 30 minutes before you sit down for a meal.
Inhale the aroma directly. You can either take a few deep breaths directly from the bottle or add a few drops to a cotton ball and breathe deeply. Breathing in the cool aroma of peppermint essential oil can suppress your appetite and induce a feeling of satiety so you are less likely to overeat.
Apply topically. Rub a drop or two of the oil under your nose or on your temples to help curb those cravings. Remember to mix it with a carrier oil before topical application.
Diffuse the oil. Add a few drops of peppermint essential oil in your diffuser. The cool menthol aromas will help lift your mood and suppress food cravings so you are not tempted to reach out for junk food throughout the day. Diffusing this invigorating scent will also help you stay energized so you feel more motivated to get off that couch and work out. Less food+ more exercise is a surefire formula for weight loss.
5. Lemon Essential Oil 
Lemon essential oil is extracted from the rind of the lemon fruit. The rind contains limonene, a medical compound that’s a natural fat dissolver.
Another study suggests that when combined, grapefruit oil and lemon essential oil increase lipolysis or the rate at which body fat breaks down, accelerating weight loss.
Lemon oil also improves overall digestion and helps in detoxifying and eliminating toxins that may be stored in the fat cells. All of these processes can positively impact your weight loss efforts.
How to use lemon essential oil for weight loss:
Drink it before a meal. Adding a drop of lemon oil to a glass of water and drinking it first thing every morning will boost your metabolism, support digestion, and help you lose weight.
Drink it after a meal. Drinking a glass of water with a drop of lemon oil after a meal prevents bloating and enhances digestion.
Inhale the aroma. Inhaling the aroma of lemon essential oil instead of reaching out for an unhealthy snack will curb that sudden food craving. Take a few deep breaths directly from the bottle or add a few drops on a cotton ball and breathe deeply.
Apply topically: Rub a drop or two of the oil under your nose or on your temples to help curb those cravings. Remember to mix it with a carrier oil before topical application.
Diffuse the oil: Adding a few drops to your diffuser is another way to use lemon essential oil to lose weight.
6. Bergamot Essential Oil
Incessant stress and anxiety can trigger emotional eating. Unfortunately, giving in to those feelings may provide you with an immediate but temporary pick-me-up that does not last long. Eventually, overeating can result in weight gain, dealing a serious blow to your self-esteem.
Several studies have been done to research the role of Bergamot in weight loss.
This study from the Kyoto Prefectural University of Medicine, Japan, suggests that inhaling bergamot for as little as 15 minutes can lower cortisol levels and lift your mood. Cortisol is a stress hormone. Higher cortisol levels in the body have been shown to hinder weight loss.
Additionally, University Magna Graecia found in their 2011 study that 30 days of taking the oil orally reduced blood glucose and cholesterol levels significantly. This is because bergamot contains polyphenols, (the compound you may recognize from its presence in green tea) and this helps burn fat and sugar.
The citrusy aroma of limonene in bergamot essential oil also helps suppress your appetite, so you eat less and lose weight.
How to use bergamot essential oil for weight loss:
Drink it before a meal. Add a drop of bergamot essential oil to a glass of water and drink it before your meals to curb your appetite so you are not tempted to reach out for seconds.
Inhale the aroma of the oil: The most effective way to harness the power of bergamot oil for weight loss is by inhaling it. You can either inhale the aroma directly from the bottle or add a few drops of the oil on a cotton ball and inhale deeply. The oil’s appetite-suppressing properties kick in, so food will be the last thing on your mind.
Diffuse the oil. Adding a few drops in your diffuser is another great way to use bergamot essential oil to lose weight. This is particularly useful when you are struggling to resist the temptation to snack late at night.
Apply topically. Rubbing a drop or two of the oil on your temples, wrists, and under your nose will also help curb those cravings. Remember to blend with a carrier oil before topical application.
7. Fennel Essential Oil
Fennel has an earthy, sweet scent that works well to improve digestion and curb appetite, resulting in weight loss.
Fennel essential oil also contains melatonin, which is well known for its ability to regulate sleep cycles. This study by the University of Granada’s School of Medicine suggests that melatonin may also have a positive effect on weight loss by encouraging the body to burn fat instead of storing it. Improving your sleep habits also means you’ll be in a better mood and have more energy to keep moving and burn that fat.
How to use fennel essential oil for weight loss:
Drink it before a meal. Add a drop of fennel essential oil to a glass of water and drink it before your meals to get that melatonin boost that will help your body burn fat instead of storing it.
Inhale the aroma of the oil: Add a few drops of the oil on a cotton ball and inhale deeply to curb your appetite before a meal and to boost digestion.
Diffuse the oil. Adding a few drops in your diffuser at night will give you a much-needed melatonin boost a night. This is particularly useful if you lie awake in bed at night struggling to sleep and feel tempted to reach out for those fatty late-night snacks.
Apply topically. Rubbing a drop or two of the oil on your temples, wrists, and under your nose will also help curb those cravings. Remember to blend with a carrier oil before topical application.
8. Rosemary Essential Oil
Rosemary essential oil is as delicious as it is potent and it does more than just flavor that leg of lamb.
Studies show that rosemary reduces the level of cortisol in the body. High cortisol levels increase the risk of heart disease and high blood pressure. It also causes high stress levels, which is a precursor to overeating and making wrong food choices. Managing your cortisol levels is one way to keep your weight in check.
How to use rosemary essential oil for weight loss:
Inhale the aroma of the oil: The best way to use rosemary essential oil to lose weight is by inhaling it. You can do this by inhaling directly from the bottle or by putting a few drops on a cloth or cotton ball. This will help lower your cortisol levels so you are less likely to stress eat.
Apply topically. Rubbing a drop or two of the oil on your temples, wrists, and under your nose will also help curb those cravings. Remember to blend with a carrier oil before topical application.
9. Lavender Essential Oil
Lavender is the most popular of all of the essential oils and it might just be the most versatile as well.
While all of the essential oils on this list help with weight loss, each of them works differently. Some essential oils help that help lose weight work by aiding digestion and others work by suppressing appetite or keeping cravings at bay.
Lavender’s effect is different from all of the others.
Persistently high levels of stress, anxiety, and depression are some of the biggest contributors to weight gain in our modern society. Inhaling lavender’s soothing aroma alleviates these negative emotions and induces feelings of calm and relaxation. When you feel more relaxed, you are less likely to overeat mindlessly.
Lavender essential oil also helps weight loss by reducing the levels of cortisol, the hormone that is responsible for forcing your body to hold onto its excess fat stores.
How to use lavender essential oil for weight loss:
Inhale the aroma of the oil. You can either inhale the scent directly from the bottle or from a cotton ball or tissue with a few drops of the oil.
Diffuse the oil: When you add a few drops of lavender oil to your diffuser, the soothing aromas envelop you, making you feel less stressed, more relaxed, and less likely to give in to your temptation to eat.
Apply topically. Rubbing a drop or two of the oil on your temples, wrists, and under your nose will also help you feel less stressed. Remember to blend with a carrier oil before topical application.
10. Sandalwood Essential Oil
Sandalwood essential oil is another excellent option for anyone who is prone to emotional eating during stressful situations. It can help promote a sense of calm and relaxation thus suppressing negative feelings. That pleasing woody scent creates a natural therapeutic effect on the brain’s limbic system, which is the part of the brain that controls emotions such as anger and pleasure.
Using sandalwood essential oil to balance your mood and emotions will ensure you feel good, making it easier for you to achieve your weight loss goals.
How to use sandalwood essential oil for weight loss:
Inhale the aroma of the oil. You can either inhale the scent directly from the bottle or from a cotton ball or tissue with a few drops of the oil.
Diffuse the oil: Add a few drops of sandalwood oil to your diffuser to promote relaxation and suppress your appetite.
Apply topically. Rubbing a drop or two of the oil on your temples, wrists, and under the nose will also help you feel less stressed. Do this at work when you’re feeling tempted to munch on something from the office vending machine. Remember to blend with a carrier oil before topical application.
Note: Do not ingest sandalwood oil.
Plant Therapy Munchy Stop Synergy Blend
A blend made up of a combination of select oils can sometimes be more effective when using aromatherapy to lose weight. Introducing Plant Therapy’s Munchy Stop Blend – Created by Plant Therapy’s team of Certified Aromatherapists, the Munchy Stop synergy blend is designed to curb hunger cravings and suppress the temptation to snack all day. It promotes healthy weight management when combined with exercise and healthy eating. Read my review of the Munchy Stop Blend or buy it directly from Plant Therapy’s website.
Using Essential Oils To Lose Belly Fat – What You Should Know
You’ve seen what essential oils are good for weight loss and how each one works. Now for that burning question- can you use essential oils to burn belly fat?
The answer is yes and no.
Yes, you can use essential oils to lose belly fat.
No, they will not help you burn belly fat in exclusion.
When using essential oils for belly fat, there are a few things you should know:
Essential oils for belly fat loss work by curbing the appetite, boosting metabolism, and reducing sugar cravings.
You cannot just use essential oils either topically or through inhalation and hope to the excess fat around your belly. These oils do not target only specific fatty areas. Instead, they help boost your overall weight loss.
To see measurable results, you must use essential oils to lose belly fat along with other fat-burning activities, specifically those targeted at burning belly fat.
The best essential oil for belly fat is grapefruit essential oil.
Precautions When Using Essential Oils for Weight Loss
When drinking essential oils for weight loss, it is important to only use therapeutic-grade oils. These oils are 100% pure, toxin and additive-free, and totally undiluted. Do not ingest oils that are not labeled therapeutic grade.
Always look for therapeutic-grade essential oils, especially if you intend to ingest the oil. The oil should state that it is 100% pure, therapeutic-grade essential oil.
Speak to your doctor BEFORE you start using essential oils to lose weight or for any other reason. You want to make sure that you do not have any other unlying medical condition that may cause some adverse effects.
Oil and water do not mix. If you are drinking essential oils for weight loss, make sure you do it the right way. Add only 1 drop to a medium size glass of water, stir gently and drink. If you plan on sipping from the glass over a period of time, make sure you stir before drinking.
When the water is almost over check that there is no concentrated blob of oil sitting at the bottom of the glass. If there is, add more water, stir and drink. The little blog contains concentrated essential oil, which will burn your throat if you sip it down in this form.
Essential oils are highly potent substances and can cause severe itching or rash when applied directly to the skin in their concentrated form. Before applying any essential oil on your skin always mix it with a carrier oil such as coconut, jojoba, sweet almond or olive oil.
Although essential oils are all-natural, some people may experience an allergic reaction. Before you start using any essential oil for the first time, always do a skin patch test on a small area of your leg or arm to ensure you aren’t allergic.
If you are pregnant or breastfeeding, you must speak to your doctor before starting to use any essential oils (especially if you intend to take them orally). My advice – it’s best to avoid using essential oils when pregnant or breastfeeding.
Never use essential oils on kids before first speaking to your pediatrician.
Final Thoughts on Using Essential Oils for Weight Loss
Of course, the most effective way to manage your weight is through regular exercise and eating a healthy diet. However, we all need a helping hand and essential oils have shown to be an effective complementary tool.
Remember, though, we are all different and what works for you might not work for your friend – so you may need to try a variety of essential oils before you find the one that works for you.
Additionally, you may find certain methods are more effective for you – so before you write off an essential oil try taking it orally (if it’s one for ingestion), in the diffuser, shower, or through inhalation. Your body may respond better to one of these methods better than the other – cycle through each of them before you move on to a new essential oil.
Try to choose an essential oil that lines up with your biggest problem. If your hunger cravings keep you wanting to eat all the time, choose an oil that helps curb those cravings. If it’s anxiety that fuels your weight gain, choose an oil that works to soothe your anxiety.
Related Reads:
Herbs That Help With Weight Loss
Disclaimer: This information is not intended to serve as medical advice. Please consult your physician before using essential oils. See Full Disclaimer here.
