One person tries to eat fewer carbohydrates, another takes up intensive exercise or opts for intermittent fasting. When it comes to losing weight, there are countless methods. But what about fats, and omega 3 in particular? Is it smart to eat fat when 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 weight loss.
Why is omega 3 important?
Omega 3 fatty acids are polyunsaturated fats. Your body needs them, but cannot produce them itself. So you have to get them from food or supplements.
There are three main types: ALA (from plant-based sources) and EPA and DHA (from fish or algae). EPA and DHA in particular are important for health:
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EPA and DHA are good for the heart and blood pressure
- with a daily intake of 250 mg (heart)
- with a daily intake of 3 g (blood pressure)
- DHA supports the normal functioning of the brain and vision, also with a daily intake of 250 mg.
Those are no small functions. They form the basis of how your body works and respond to things like stress, nutrition and exercise, all factors that also affect your weight.
Can omega 3 help with weight loss?
Let us make one thing clear first: omega 3 is not a slimming product.
You will not lose weight simply by taking omega 3 capsules. However, several scientific studies show that omega 3 may play a supporting role in maintaining a healthy weight. Consider:
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Body composition: Some studies show that omega 3 may be associated with less fat mass and preservation of muscle mass, especially in combination with exercise.
- Satiety: Omega 3 fatty acids may play a role in the feeling of fullness, which may make you less likely to get cravings.
The scientific results are not conclusive and more research is needed to draw definitive conclusions. What matters most is that omega 3 fits into a healthy diet and is important for overall health.
How do you get enough omega 3?
The Dutch Health Council advises eating oily fish once a week, such as salmon, mackerel or herring. Yet not everyone manages that. In that case, a supplement can help you get enough EPA and DHA every day.
Read more here about which foods contain EPA and DHA.
If you do not eat fish or do not like fish, then taking fish oil or algae oil is an option.
Losing weight is about the bigger picture
When it comes to losing weight, we tend to look for a single lever to pull: eating less, moving more or adding a fat-burning supplement. But that is not how the body works. Losing weight is not a linear process. It is about balance, consistency and the overall picture of your lifestyle. Omega 3 can play a supporting role in that, but is never the only key to success.
You only achieve and maintain a healthy weight by addressing several elements at once:
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Nutrition: It is not about eating less, but about eating better. Choose unprocessed products with plenty of fibre, healthy fats and sufficient protein. These keep you full for longer and provide nutrients your body needs to function properly.
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Exercise: You do not have to run a marathon. Walking, cycling or another form of exercise for 30 to 60 minutes a day already makes a big difference. Not only for your energy balance, but also for your mood, digestion and sleep.
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Sleep: Too little sleep disrupts your hormone balance and leads to more hunger and snacking during the day. Sufficient rest is not a luxury, but a prerequisite for a healthy lifestyle.
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Stress: Chronic stress leads to higher cortisol levels, which among other things affects fat storage, especially around the belly. Relaxing regularly, whether that is yoga, reading or simply doing nothing, helps your body stay in balance.
- Mindful eating: Do you often eat mindlessly or out of habit? By eating with attention, you can better sense when you have had enough. This also helps you make conscious choices.
The beauty of it is that 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 give the body building blocks to recover better. Omega 3 fits into this puzzle because it supports the body in all kinds of processes that contribute to that balance, but only if the rest gets attention too.
Read the 8 nutrition tips for when you are struggling to lose weight here.
Does omega 3 help with weight loss?
Omega 3 is not a quick fix for losing weight. It is, however, a fatty acid your body needs, even when you are watching what you eat. By getting enough EPA and DHA every day, you support your heart, brain and overall health. And with that, you lay a strong foundation for a lifestyle in which you feel fitter and stay better balanced.
