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What’s the first question that comes to mind when you hear about using essential oils for weight loss? For most people, it was ‘Do essential oils work for weight loss?’
I read through several studies and was absolutely fascinated with the science on how and what essential oils help with weight loss. I highlight some of the findings below.
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How Essential Oils Work For Weight Loss: What Studies Show
A growing body of research suggests that these powerful plant extracts may play a bigger role than we realize in weight management.
Several studies have shown that using aromatherapy for weight loss works via three main mechanisms – curbing appetite, boosting metabolism, and reducing sugar cravings.
Different scents work differently to achieve this result.
For instance, Grapefruit essential oil supports weight loss by boosting lipolysis, which is the breakdown of fat, while Peppermint essential oil works by triggering the release of seratonin, which is a natural apetite suppressant.
According to several studies, Cinnamon contains ingredients that help regulate blood sugar levels, which reduces cravings.
Beyond their direct effects on weight loss, essential oils also support overall health, which makes a significant difference.
Many plant extracts possess antioxidant and anti-inflammatory properties that can help combat obesity-related conditions such as metabolic syndrome. Oregano is one such essential oil that works by hampering lipid accumulation and reducing inflammation.
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.
Most studies suggest that our appetite and cravings present the greatest obstacle to achieving our weight loss goals, which means gaining control over the battle between our body and mind is key. Essential oils play a crucial role in this aspect.
While these findings are promising, it’s important to note that more research is needed to fully understand the mechanisms of action and long-term benefits of using essential oils for weight loss.
Additionally, individual responses may vary. It’s always recommended to consult with a healthcare professional before incorporating any alternative methods into your weight loss regimen.
Want to learn more? This study makes for interesting reading to learn more about how essential oils really work for weight loss – The Beneficial Effects of Essential Oils in Anti-Obesity Treatment.
3 Important Things To Know Before 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’s no magic bullet or pill that will simply melt your fat away.
Essential oils can and do 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’ll lose weight
You must first learn how to use essential oils for weight loss correctly to see results. Secondly, and equally important, you must be committed to a long-term plan.
Even with the best essential oils for weight loss, it will still take time. If it were quick and easy, we’d all be lean and fit.
3. Essential oils are potent substances. Using them wrongly can cause adverse reactions.
Before you start using essential oils for weight loss, read through the entire article, especially the section on safety guidelines.
Upshot on using essential oils for weight loss
While essential oils can be a helpful adjunct to a healthy lifestyle, they are not a magic bullet for weight loss. To achieve sustainable weight loss, it is essential to combine the use of essential oils with a balanced diet, regular exercise, and other lifestyle modifications.
Best Essential Oils for Weight Loss & How To Use Them
As you scroll through the list below, you’ll see that the best essential oils for weight loss belong to the citrus aroma family – grapefruit, lemon, and bergamot.
The spicy aroma family includes the second most powerful essential oils for weight loss.
1. Grapefruit Essential Oil
Grapefruit tops the list of best essential oils for weight loss.
Grapefruit essential oil belongs to the citrus aroma family. It is extracted from the rind of the fruit, which houses most of the oils’s potent active ingredients.
Rich in the compound limonene, grapefruit essential oil has shown promising results in weight loss studies conducted on mice.
When inhaled, the aroma was found to increase lipolysis and thermogenesis, Lipolysis is the breaking down of fat and thermogenesis is the process of generating heat to burn calories.
Additionally, the aroma of grapefruit oil reduced appetite, leading to overall weight loss.
With its combined effects, grapefruit essential oil provides a weight-loss power boost!
Grapefruit essential oil is best for boosting metabolism and fat burning, suppressing appetite and food cravings, and reducing belly fat, water retention, and bloating.
Related study: Olfactory stimulation with scent of grapefruit oil affects autonomic nerves, lipolysis and appetite in rats
2. Ginger Root CO2 Extract
Ginger Root CO2 Extract is rich in gingerols, a powerful anti-inflammatory compound. By reducing inflammation in the intestines, gingerols boost gut health and facilitate more efficient digestion and absorption of vitamins and minerals. These nutrients boost cellular function and energy, both of which help burn fat.
Ginger essential oil can help prevent obesity as 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 foods.
An extensive study on the anti-obesity effects of gingerol found that ginger supplementation suppressed obesity caused by a high-fat diet. The study suggests that ginger may be a promising adjuvant therapy for reducing obesity and obesity-related complications because of its ability to suppress cortisol levels, which otherwise causes you to over-eat the wrong types of foods.
Another study found convincing evidence to support the efficacy of ginger in managing obesity management.
Ginger essential oil is best for burning fat, reducing inflammation, boosting metabolism, suppressing appetite, reducing blood sugar, and improving digestion and gut health.
3. Cinnamon Essential Oil
Rich in cinnamaldehyde, Cinnamon essential oil, has been linked to improved glucose metabolism and insulin sensitivity. These effects may help regulate blood sugar levels and reduce cravings, potentially supporting weight loss.
Another study on the Medicinal properties of ‘true’ cinnamon (Cinnamomum zeylanicum) suggests that cinnamon has powerful anti-oxidant, anti-microbial, and anti-parasitic properties. It also helps fights free radicals.
These properties combine to help keep your blood sugar in check, preventing cravings, and over-eating, making cinnamon a powerful tool for weight loss.
Yet another study exploring the anti-obesity effects of cinnamon found that supplementation with cinnamon reduces body weight and BMI significantly, suggesting that cinnamon can be used as a complementary weight loss agent.
Cinnamon essential oil helps weight loss by suppressing food cravings and appetite, boosting metabolism and fat-burning, reducing sugar levels, and improving gut health.
4. Lemon Essential Oil
Lemon essential oil is extracted from the rind of the lemon fruit. The rind contains high levels of limonene, a medical compound that’s a natural fat dissolver. The oil belongs to the citrus aroma family.
Several studies suggest that inhaling the aroma of lemon essential oil may help reduce appetite and promote feelings of fullness.
This results of study explored the effect of olfactory stimulation using a combination of Lemon and Grapefruit essential oils. It found that when when used in combination, these citrus essential oils accelerated lipolysis and suppressed body weight gain.
Lemon essential oil also improves overall digestion and helps in detoxifying and eliminating toxins that may be stored in fat cells. Together, these processes can positively impact your weight loss efforts.
Lemon essential oil works for weight loss by boosting digestion, metabolism, gut building, and fat-burning. while at the same time suppressing sugar cravings and appetite.
5. Peppermint Essential Oil
Peppermint essential oil is rich in menthol, a cooling compound with powerful appetite-suppressing effects. Inhaling its aroma can reduce cravings and promote satiety, potentially aiding weight loss.
Peppermint essential oil works in different ways to support weight loss.
Like cinnamon, peppermint essential oil 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.
The aroma of peppermint also relaxes the abdomnal muscles and decreases bloating, solidifying its place in the weight loss world.
This scientific study concluded that Peppermint essential oil 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 overall health improvement.
Peppermint essential oil supports weight loss by boosting gut health and digestion while suppressing appetite and sugar cravings.
6. Bergamot Essential Oil
The rind of the bergamot fruit is packed with D-limonene, the same component found in abundance in grapefruit essential oil.
Bergamot also contains high levels of polyphenols, the same ingredient found in green tea. Both compounds work together to stimulate lipolysis, suppress cravings and appetite, boost metabolism, and reduce inflammation, all of which support weight loss in different ways.
Inhaling the aroma of bergamot essential oil is particularly effective if your weight gain is caused due to emotional eating. Persistent stress and anxiety can trigger emotional eating. Over a period of time, this can result in weight gain, dealing a serious blow to your self-esteem and perpetuating the cycle.
This study found that inhaling bergamot for as little as 15 minutes can lower cortisol levels and lift mood. Cortisol is a stress hormone. Higher cortisol levels in the body hinder weight loss and make it particularly difficult to lose belly fat.
The citrusy aroma of limonene in bergamot essential oil works to reduce stress and anxiety, boost mood, lower cortisol and blood sugar levels, stem hunger pangs and appetite, and boost fat burning, especially belly fat.
7. Sage Essential Oil
Studies exploring the anti-obesity properties of sage essential oil found that inhaling its aroma inhibits lipase and α-amylase activities, reduces glycemia, and improves digestion.
These effects could indirectly support weight loss by reducing cravings and promoting a healthy metabolic environment.
However, more research is needed to fully understand the specific mechanisms of action and long-term benefits of sage essential oil for weight loss.
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.
Inhaling its aroma 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.
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.
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 Essential Oils For Weight Loss
Direct Inhalation: 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 directly. Inhalation is the best way to use essential oils to support weight loss.
Use an Aroma Diffuser: Add your favorite weight-loss essential oil in your diffuser and inhale the aromas before mealtimes. This is particularly useful when you’re struggling to resist the temptation to snack late at night.
Topical Application: Rubbing a drop or two of diluted oil on your temples, wrists, and under your nose can also help curb those cravings. Always dilute with a carrier oil for topical application.
Special Mention: Plant Therapy Munchy Stop Synergy Blend
Formulated to manage hunger cravings, Munchy Stop by Plant Therapy promotes healthy eating habits and provides a boost of willpower that helps overcome the temptation to snack between meals.
Plant Therapy’s Munchy Stop is an essential oil synergy blend composed of Copaiba Oleoresin, Pink Grapefruit, Yuzu, and Lemon Myrtle essential oils, and Turmeric Extract. It has a bright, citrusy aroma that naturally promotes healthy weight management when combined with exercise and healthy eating.
The Munchy Stop blend is available in 5ml and 10ml bottles and as a pre-diluted roll-on.
To use a bottle of Munchy Stop, add a few drops to a diffuser or personal inhaler, inhale directly from the bottle, or dilute to 1-3% in carrier oil for topical application.
Munchy Stop Pre-Diluted Roll-On can be applied directly to your wrists and temples. Know more about the best pulse points for essential oils for weight loss.
Read my in-depth Munchy Stop review.
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 get rid of excess belly fat. These oils do not target specific fatty areas in isolation. Instead, they help boost your overall weight loss physiology.
– 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.
Grapefruit and Bergamot are the best essential oils for belly fat.
Precautions When Using Essential Oils for Weight Loss
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.
Essential oils are highly potent substances and can cause severe itching or rash when applied directly to the skin in their concentrated form. They must be diluted with carrier oils for topical application.
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.
It’s advisable 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 maintaining a healthy diet. However, we all need a helping hand and essential oils have shown to be an effective complementary tool.
Try to choose an essential oil that aligns with your biggest obstacle. 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.
Last but not least, remember we are all different physiologically, which means what works for a friend may not work for you. You may need to try various essential oils before you find the one that works for you.
Related Reads:
50 Amazing Ways To Use Lemon Essential Oil
Herbs That Help With Weight Loss
Disclaimer: This information is not intended to serve as medical advice. Please consult your doctor before using any natural medication or if you experience any unusual symptoms. See Full Disclaimer here.
