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Losing weight with omega 3: does it work?

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Some try to eat fewer carbohydrates, others engage in fanatical exercise or opt for intermittent fasting. When it comes to losing weight, there are countless methods. But what about fats and especially omega 3? Is it smart to eat fat if you want to lose fat? It may sound contradictory, but certain fats are actually important for your body. And omega 3 is one of them. In this article, we explain how omega 3 fits into a healthy lifestyle and whether it plays a role in losing weight.

Why is omega 3 important?

Omega 3 fatty acids are polyunsaturated fats. Your body needs them but cannot make them itself. So you have to get them from food or supplements. 

There are three main types: ALA (from plant sources) and EPA and DHA (from fish or algae). EPA and DHA in particular are important for health:

  • EPA and DHA are good for the heart and blood pressure
    • at a daily intake of 250 mg (heart)
    • at a daily intake of 3 g (blood pressure)
  • DHA supports normal brain function and vision, also at a daily intake of 250 mg.

These are no small functions. They form the basis of how your body functions and respond to stress, diet and exercise, among other things, all factors that also affect your weight.

Can omega 3 help with weight loss?

Let's make one thing clear: omega 3 is not a weight-loss drug. 

You won't lose weight simply by swallowing omega 3 capsules. Yet several scientific studies show that omega 3 may play a supportive role in maintaining a healthy weight. Consider:

  • Body composition: Some studies show that omega 3 may be associated with less fat mass and maintenance of muscle mass, especially when combined with exercise.
  • Satiety: Omega 3 fatty acids can play a role in making you feel satiated, which can make you less likely to get hungry.

The scientific results are not unequivocal and more research is needed to draw definitive conclusions. What is most important is that omega 3 fits within a healthy diet and is important for overall health.

How do you take enough omega 3?

The Health Council recommends eating oily fish such as salmon, mackerel or herring once a week. However, not everyone manages to do this. In that case, a supplement can help you get enough EPA and DHA daily.

Read more about what foods you find EPA and DHA in here.

If you don't eat fish or don't like fish, one option is to take fish oil or algae oil. 

Losing weight is all about the big picture

When it comes to losing weight, we quickly look to one knob to turn: eat less, exercise more or add a fat-burning supplement. But that's not how the body works. Losing weight is not a linear process. It's about balance, consistency and the overall picture of your lifestyle. Omega 3 can play a supporting role in this, but is never the only key to success.

A healthy weight can only be achieved and maintained if you address several components at once:

  • Nutrition: It's not about eating less, it's about eating better. Choose unprocessed foods high in fiber, healthy fats and adequate protein. These provide long-term satiety and supply nutrients your body needs to function properly.
  • Exercise: You don't have to run a marathon. Daily 30 to 60 minutes of walking, biking or some other form of exercise already makes a big difference. Not only for your energy balance, but also for your mood, digestion and sleep.
  • Sleep: Too little sleep disrupts your hormone balance and increases daytime hunger and snacking. Thus, sufficient rest is not a luxury, but a prerequisite for a healthy lifestyle.
  • Stress: Chronic stress increases cortisol levels, which, among other things, affects fat storage, especially around the abdomen. Regular relaxation, whether that's yoga, reading or doing nothing for a while, helps your body stay balanced.
  • Conscious eating: Do you often eat mindlessly or out of habit? By eating mindfully, you'll have a better sense of when you've had enough. This, too, helps you make conscious choices.

The beauty is: these elements reinforce each other. Those who sleep better have more energy to exercise. Those who experience less stress have less need for quick sugars. And those who eat nutritiously provide the body with building blocks to recover better. Omega 3 fits into this puzzle because it supports the body in all sorts of processes that contribute to that balance, but only if everything else gets attention as well.

Read here the 8 nutrition tips if losing weight doesn't work. 

Does omega 3 help with weight loss?

Omega 3 is not a quick fix to lose weight. It is, however, a fatty acid that your body needs, even if you watch your diet. By getting enough EPA and DHA daily, you support your heart, brain and overall health. And with that, you lay a strong foundation for a lifestyle where you feel fitter and stay better balanced.