How Fish Oils Help You Lose Weight and Control Your Appetite
Several studies show that omega-3 fats in fish can help you lose weight, lower blood fats, and play a role in boosting a hormone that controls appetite

We know these healthy fats contribute to brain development, cardiovascular health, immune function and healthy skin. But, research also shows that certain fats found in fish can be allies in your quest to lose weight naturally. It may seem counterintuitive; after all, they are fats. But here’s what you need to know.

What are Omega 3 Fatty Acids?
These are classified as good fats. They are polyunsaturated and are usually liquid at room temperature or when chilled. Your body doesn’t produce them, so you have to get them through food. They help cells and tissues in the body function better.

Omega 3 and Weight Loss Study
In a study conducted at the University of South Australia 69 obese and overweight individuals were separated into four groups. Two groups walked three times per week for forty-five minutes and took either small doses of fish oil or sunflower oil, which does not contain omega 3s. The other two groups didn’t have to exercise and also took either fish or sunflower oil. None of the groups was required to make dietary changes.

The group that exercised and received fish oil lost 2 kg (4.4 pounds) on average over the three-month period. None of the other three groups lost weight. Researchers suggested that the omega-3 fatty acids in fish oil improve blood flow to muscles during physical activity or exercise, which promotes weight loss and fat burning.

Omega 3 and Appetite Control
Another bonus if you’re overweight or obese? Some studies show that omega-3 fatty acids in fish and fish oil supplements decrease triglyceride levels in the blood. Reducing triglycerides is important in weight loss, because according to a St. Louis University study, high levels of these blood fats block the production of the hormone leptin, which curbs appetite and helps to burn energy.

How Do You Get Them?
The two main omega 3 fats in fish are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).The best sources are fish like albacore tuna, salmon, herring, sardines and trout. However, you can also get omega 3 fats from flax seeds, nuts and pumpkin seeds.

How Much Do You Need?
Even though these fats are good for you, they are still fats so it’s best not to overdo it. In a study in The American Journal of Clinical Nutrition on omega 3 benefits in reducing blood lipids, 4.5 grams was recommended as the best dose.

Try to eat three to five servings of fish each week. Remember, the more fish you eat the more you increase your mercury exposure. If you’re pregnant or nursing do not exceed two servings of fish per week. Children should also not exceed two servings of fish per week.

If you use a supplement, choose one rich in EPA and DHA and follow the dosage on the bottle. Consult your doctor if you have any other medical conditions before increasing your fish oil intake.