How Omega-3 Fat Can Help You Lose Weight

by Nikolai Nikitenko July 13, 2017

How Omega-3 Fat Can Help You Lose Weight


In 1990, about 15% of American adults were obese. Today, the number has more than doubled — a whopping 36% suffer from obesity. Yet an additional 33% of Americans are overweight but not quite obese, meaning only 31% are of a healthy weight. Being overweight or obese places you at a much higher risk of serious medical problems like diabetes, cardiovascular disease, musculoskeletal disorders, and certain cancers. Naturally, ways to better your chances of losing weight are of interest to most people. One way to burn more fat might be to eat more omega-3 fatty acids.

What Exactly Are Omega-3 Fatty Acids?

Omega-3 fatty acids are molecules found in certain foods. They are very important to many facets of our health. Our bodies can't produce these molecules on their own, so we must make sure they are abundant in our everyday diet.

Fatty fish and seafood are a great source of these healthy fats. Some of the best seafood choices for this purpose include:

  • Anchovies

  • Blue mussels

  • Clams

  • Cod

  • Haddock

  • Halibut

  • Herring

  • Krill

  • Mackerel

  • Oysters

  • Pollock

  • Salmon

  • Sardines

  • Scallops

  • Shrimp

  • Swordfish

  • Trout

  • Tuna

If you follow a vegetarian or vegan diet, not to worry! There are also good plant sources of omega-3's.

  • Butternut Squash

  • Chia seeds

  • Chickpeas

  • Flax

  • Hemp hearts

  • Kelp

  • Walnuts

Omega-3's Play a Role in Obesity


Research shows that people who are overweight and obese tend to have lower levels of omega-3 fats in their body. This suggests that getting plenty of this nutrient can help you maintain a healthy weight. Having low omega-3 levels also seems to make your body store more fat in your stomach area and around your visceral organs. This type of fat is especially dangerous to have in excess. Consume more omega-3's to reduce belly fat.

Getting More Omega-3 in Your Diet Could Help Burn Fat

Some medical research has found that consuming more omega fatty acids in conjunction with a diet and exercise plan is more effective in reducing body fat than diet and exercise by themselves. How does it work? Scientists believe omega-3 fatty acids can improve your fat-to-muscle ratio by increasing the rate at which your body burns fat. Omega-3 fats may also suppress your appetite, plus reduce stress thereby reducing overeating.

Omega-3 For Weight Loss: Use in Conjunction With Diet and Exercise

Taking flaxseed oil, krill oil, or fish oil for weight loss—or eating more whole food sources of omega-3's—is very complementary to a weight loss program. Not only could these nutrients help you lose the weight, but they may also alleviate any obesity-related health problems you may suffer from, such as high blood triglycerides, insulin resistance, and inflammation.

Current research is not yet complete enough to say for sure whether omega-3's can reduce body fat by themselves. You must use them in conjunction with a healthy, reduced-calorie eating plan and regular exercise. You must also treat this as a long-term lifestyle change in order to keep from gaining the weight back. Omega-3 fatty acids are not a miracle solution, but rather are there to offer you support and promote your overall health while you lost weight.

How to Increase Your Intake

The most healthful way to consume more omega-3 fatty acids is to eat the foods that are rich in them. For example, you could simply add a serving of chia seeds, flax seeds, hemp hearts, or walnuts to your morning yogurt or oatmeal. You could also eat an omega-3 rich seafood for lunch or dinner, at least twice a week.

If there is one supplement that can do the most for you, it might just be omega-3's! In addition to supporting your weight loss journey, this nutrient has many other health benefits. For example, other benefits of omega-3 fatty acids include relieving symptoms of:

  • Depression

  • Diabetes

  • Irritable bowel syndrome

  • Osteoporosis

  • Rheumatoid arthritis

If you don't like many of the omega-3 rich foods, or they aren't affordable or available in your area, you can also take an omega-3 fatty acid supplement. These capsules usually contain fish oil, krill oil, or flaxseed oil. Omega-3 supplements can be a very convenient way to promote fat loss.

There are so many natural resources available to help you along your journey to a healthier weight. Don't miss out on the benefits of upping your omega-3 intake.



Nikolai Nikitenko
Nikolai Nikitenko


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