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Weight loss is best achieved through eating a healthy, balanced diet and regular exercise, but some experts says that adding of a certain supplements could help people lose weight
The best weight loss supplements may contain one or more active ingredients intended to increase fat burning, decrease appetite, or reduce absorption of fat.
Not all weight loss pills and supplements are created equal. Certain pills may cause unpleasant side effects while others may not be proven to result in weight loss.
We will look at the following weight loss pills and supplements:
Dietrine
Dietrine Carb Blocker is absolutely 100% safe and effective. r is 100% natural with no known side effects. There are no known interactions with any other herbal dietary supplement or drug. Carb Blocker contains no ephedra, no ephedrine and no stimulants of any kind and are extremely safe if taken as directed.
Jump-start your weight loss program with Dietrine. Combined with your diet and exercise program, Dietrine ingredients have been shown to help you; Lose Weight, Decrease Carbohydrate Absorption, Avoid Harmful Chemicals or Stimulants and it is 100% Natural Ingredients
Garcinia Ultra Pure CPA
Garcinia cambogia is a fruit that contains hydroxycitric acid, which is thought to help weight loss.
Garcinia cambogia extract contains the juices from small fruit and is available as a weight loss pill. Garcinia cambogia may inhibit or prevent a fat-producing enzyme called citric acid lyase.
There is little scientific evidence to support the use of this extract to help with weight loss. According to one report, the effectiveness of the extract in long-term clinical trials and large-scale studies has not been proven.
Although garcinia cambogia extract may not aid in weight loss, it does not appear to cause many side effects when taken in reasonable doses. The report above also indicated that adverse effects did not occur with a dietary dosage of up to 2,800 milligrams (mg) per day.
Garcinia cambogia became popular worldwide after being featured on the Dr. Oz show in 2012. It is a small, green fruit, shaped like a pumpkin. The skin of the fruit contains hydroxycitric acid (HCA). This is the active ingredient in garcinia cambogia extract, which is marketed as a diet pill.
How it works: Animal studies show that it can inhibit a fat-producing enzyme in the body and increase levels of serotonin, potentially helping to reduce cravings.
Effectiveness: According to the official website Garcinia Cambogia Extra has been bought by over 190,000 customers.
The reviews are largely positive with most customers reporting various changes after using the product.
A 2011 review that looked at 12 studies on garcinia cambogia found that, on average, it caused weight loss of about 2 pounds (0.88 kg) over several weeks.
Side effects: There are no reports of serious side effects, but some reports of mild digestive problems.
Raspberry Ketone Max
A synthetic version of raspberry ketone is sold as a weight loss supplement.
How it works: In isolated fat cells from rats, raspberry ketones increase breakdown of fat and increase levels of a hormone called adiponectin, believed to be related to weight loss.
Effectiveness: There is not a single study on raspberry ketones in humans, but one rat study using massive doses showed that they reduced weight gain.
Side effects: They may cause your burps to smell like raspberries.
Worth Note:
There is no evidence that raspberry ketones cause weight loss in humans, and the rat studies showing it to work used massive doses.
Green Coffee Bean Max
Green coffee beans are simply normal coffee beans that haven’t been roasted. They contain two substances believed to help with weight loss, caffeine and chlorogenic acid.
How it works: Caffeine can increase fat burning, and chlorogenic acid can slow the breakdown of carbohydrates in the gut.
Effectiveness: Several human studies have shown that green coffee bean extract can help people lose weight. A review of 3 studies found that the supplement made people lose 5.4 more pounds (2.5 kg) than placebo, a dummy pill.
Other benefits: Green coffee bean extract may help lower blood sugar levels, and reduce blood pressure. It is also high in antioxidants,
Side effects: It can cause the same side effects as caffeine. The chlorogenic acid in it may also cause diarrhea, and some people may be allergic to green coffee beans.
Worth Note:
Green coffee bean extract may cause modest weight loss, but keep in mind that many of the studies were industry sponsored. Although more evidence is needed, some research indicates that drinks containing green tea extract may promote the loss of fat around the stomach area. The increase in fat loss may also result in modest weight loss.
Although green tea extract is usually well tolerated, it can cause stomach pain, constipation, and nausea.
Takeaway
When it comes to the best weight loss supplements, it appears there is no magic bullet. Although some of the diet pills and supplements mentioned above may contribute to weight loss, the amounts are usually modest.
Some weight loss pills can also lead to side effects, with the most common being stomach discomfort and changes in bowel movements. Dietary supplements do not face the same scrutiny as drugs that are approved by the United States Food and Drug Administration (FDA), so their safety is not always fully understood. Before taking any supplement for weight loss, it is best to talk with a doctor or other healthcare professional.
The best bet for people trying to lose weight is to reduce portion size, eat lean protein and veggies, and get regular exercise.
Certain weight loss pills are only available through a doctor’s prescription. Although there are various pills on the market, most weight loss medications work by making it harder to absorb dietary fat or by suppressing the appetite.
Want to lose belly fat? You’ve come to the right place…
What is belly fat?
It’s important to know exactly what it is we’re talking about.
“Belly fat or abdominal fat is the subcutaneous (which means under the skin) fat that sits around the waist and provides a store of energy, and also protection and heat, for the organs,” says Tarik Belalij, personal trainer and nutritionist at Everyone Active Becontree Leisure Centre.
“Small amounts of fat below the skin is normal and healthy, it is the visceral fat, which surrounds the organs that can be the most dangerous type of fat – leading to heart attacks and diabetes.”
How to know if you’ve got this type of fat situation going on? “Excessive visceral fat is what causes the ‘beer gut’, pushing the stomach out from the inside,” Belalij says.
So, we’re not talking bloating, which comes and goes.
First, you need to get real about the dangers of belly fat, because it’s affecting more of us than ever before. According to the latest government stats, 26 per cent of British adults are classified as obese. That’s just over one in four people, meaning that Britain is on-track to become the fattest country in Europe by 2025. If current trends continue, forecasters have warned that half of us will be obese by 2045. Read More here
To fight the flab around your belly, you need to understand what you’re up against. Read on to find out about the different types of fat, the causes and, most importantly, how to lose it.
The Different Types of Belly Fat
Not all fat is created equal. Excess timber around the waist hurts your health in a way that subcutaneous fat – the soft layer of chub that sits directly under the skin – doesn’t. Belly fat (a.k.a. visceral fat) is stored in your abdominal cavity, and shares space with important organs like the liver, stomach, kidneys and intestines.
Belly fat is metabolically active, which means it’s basically an organ in itself – and not one you’d want to donate on the register.
It excels at pumping out various inflammatory substances, interfering with hormones that regulate appetite, weight, mood and brain function, and sending your cortisol levels — responsible for stress — through the roof. No surprise then, that it’s associated with an increased risk of type 2 diabetes, heart disease, and certain types of cancer.
So far, so tragic, there is, however, some good news. Belly fat may be the most dangerous type of body fat, but since it’s buried deep within your body, it’s also the easiest to get rid of. But before we talk about that, it’s worth identifying the causes of belly fat. After all, it’s far better to not put the weight on in the first place.
What Causes Belly Fat? The Main Culprits
We all know that eating too much and moving too little is the foundation upon which flab is built. But there’s more to the belly fat equation than ‘calories in and calories out’. Certain stressors, for example, will see you scaling your belt notches with very little effort. Here’s what you should look out for.
1. You’re Eating Trans Fats
If antioxidants are the good guys of gut health, trans fats are the super-villains. These sneaky fats actively contribute to your wobbly waist – not just by adding new fat, but by moving fat from other areas of your body to your belly. During a six-year study at Wake Forest University, monkeys that were fed an 8 per cent trans fat diet had 33 per cent more belly fat than monkeys that were fed an 8 per cent monounsaturated fat diet.
Here Is Why Cheat Days Won’t Boost Your Metabolism
There are currently no legal requirements for food manufacturers to label trans fats, according to the British Dietetic Association, so you need to check ingredients lists for hydrogenated fats and hydrogenated vegetable oils. The biggest culprits? Your ‘cheat day’ favourites: cakes, biscuits, ice cream, popcorn, pies, fried food, fast food, takeaways — the list goes on.
2. You’re Seriously Stressed
When your cortisol levels are through the roof, it triggers the release of insulin, and this is where things go awry. Initially, the ‘fight-or-flight’ response shuts down your digestive system so you can deal with the “threat”, like a very hungry lion or, more realistically, heavy traffic on your way to work. Once the danger has passed, your body seeks to replenish the hundreds of calories you burned fighting to the death/swearing at rush hour traffic and makes you ravenously hungry.
Signs That You’re Seriously Stressed Out
Since your blood sugar levels are now super low (thanks insulin) and your reward centres are blinkered (thanks cortisol) you wind up face-planting the biscuit tin rather than the fruit bowl. To make matters worse, cortisol helps to release myostatin, a protein that breaks down muscle.
3. You’re Drinking Too Much Alcohol
Can one too many pints really earn you a beer belly? Well, yes. As you gulp down your drink, your body turns the alcohol into acetate, which your body can’t store. It becomes your primary energy source, and the proteins, carbs and fats swirling around your digestive system are converted to fat by default.
Factor in the excess calories from your drinks (around seven per gram) – with the gut-busting kebab you pick up on the way home (‘drunk hunger’ is a real, proven thing) and suddenly you’re looking at excess fat storage.
Not only does a night on the sauce send your cortisol levels through the roof, it saps your testosterone, which means you’ll find it more difficult to build lean muscle and burn fat as fuel.
4. You’ve Got Too Much of the Wrong Gut Bacteria
Most of the bacteria that dwell in your gut are pretty useful. They produce hormones, regulate your immune system, digest food, extract nutrients, control your mood, manage your appetite, and much more besides. That obese people tend to have higher numbers of Firmicutes bacteria is no coincidence – according to research published in the online journal Nature, these bacteria increase the number of calories your body absorbs from food.
According to a study of more than 1,300 twins published in the journal Genome Biology, the less diverse your gut bacteria, the more likely you are to have belly fat. Grow your gut community to shed serious timber.
How to Get Rid of Belly Fat Quickly and Safely
If you’re serious about banishing belly fat and improving your health, surviving on salad and hitting the treadmill for hours on end is a miserable (and highly inefficient) way to go about it.
Here’s how to shift belly fat in three easy steps:
1. Hike up Your Metabolism
Your ultimate goal is to hike up your metabolism, and the intensity of your workout, the fundamentals of your diet, how much muscle you have, how well you manage stress and your quality of sleep all play a part in this.
“A faster metabolism helps burn fat,” explains Marcus Reddy, consultant laparoscopic, upper GI and bariatric surgeon at Spire St Anthony’s Hospital. While your metabolism is predetermined by your body size, sex and age, he says, “Increasing lean body mass, avoiding long periods of hunger, and intense periods of physical activity can aid burning”.
2. Keep moving.
Physical activity helps burn abdominal fat. “One of the biggest benefits of exercise is that you get a lot of bang for your buck on body composition,” Stewart says. Exercise seems to work off belly fat in particular because it reduces circulating levels of insulin
3.Move away from processed foods.
Prioritize lean protein like beef, turkey, eggs, fish, chicken, and tofu. In a study published in the International Journal of Obesity, participants were either assigned a 12 per cent or 25 per cent protein diet. While the first group lost 11 pounds on average, the high-protein participants shed around 20 pounds and ditched twice as much belly fat as the low-protein subjects.
Limit foods high in refined carbohydrates and refined sugar (white bread, white pasta, white rice), and replace them with high fibre ‘complex carbs’ – think: whole grains, brown rice, sweet potato, oats, beans and pulses. Fill your boots with as many vegetables as possible – they’re low calorie, high in micronutrients, and the fibre in them will keep you full.
Snack on portion-controlled fruit, seeds and nuts. One study found that snacking on 42g of almonds per day (instead of munching on something high-carb with equal calories) helped to reduce belly fat and improved cholesterol levels. “The high levels of fibre are proven to combat excess calorie consumption later in the day,” says registered dietitian Lucy Jones.
Research published in the Journal of Nutrition, Metabolism and Cardiovascular Diseases concluded that following the Mediterranean diet could help to mitigate the harmful effects of belly fat on your heart. Better yet, it boosts the number of healthy bacteria in your gut – a study published in the journal Frontiers in Nutrition saw levels rise by up to seven per cent, compared with a western diet. You want to lose belly Fat Try This
We all know exercise is essential for overall health, but when you’re trying to lose weight it becomes even more important. It’s estimated that half of all American adults attempt to lose weight every year, aside from dieting, Fitness Exercises to Compliment Weight Loss is one of the most common strategies employed by those trying to shed extra pounds. It burns calories, and this plays a key role in weight loss.
In addition to helping you lose weight, exercise has been linked to many other benefits, including improved mood, stronger bones, and a reduced risk of many chronic diseases. Click Here to lean More
Here are the 10 best exercises for weight loss.
Lunges
There are many variations to the lunge, but the plain jane forward lunge is still very effective for weight loss, as it works multiple muscles at once (think: glutes, quads, and hamstrings) for max calorie burn. Get ready to move those short-shorts to the front of your closet.
Stand tall with feet hip-width apart. Place hands on your hips or hold weights, and take a controlled step forward with your right leg.
Keeping your spine tall, lower your body until your front leg and back leg form a 90-degree angle.
Pause, and then bring your right leg home to start.
Now do the other side by stepping forward with your left leg.
Repeat 10 times on each side. Do a total of 3 sets.
It’s convenient and an easy way for beginners to start exercising without feeling overwhelmed or needing to purchase equipment. Also, it’s a lower-impact exercise, meaning it doesn’t stress your joints.
According to Harvard Health, it’s estimated that a 155-pound (70-kg) person burns around 167 calories per 30 minutes of walking at a moderate pace of 4 mph (6.4 km/h)
It’s easy to fit walking into your daily routine. To add more steps to your day, try walking during your lunch break, taking the stairs at work, or taking your dog for extra walks.
To get started, aim to walk for 30 minutes 3–4 times a week. You can gradually increase the duration or frequency of your walks as you become more fit.
Jogging and running are great exercises to help you lose weight.
Although they seem similar, the key difference is that a jogging pace is generally between 4–6 mph (6.4–9.7 km/h), while a running pace is faster than 6 mph (9.7 km/h).
What’s more, studies have found that jogging and running can help burn harmful visceral fat, commonly known as belly fat. This type of fat wraps around your internal organs and has been linked to various chronic diseases like heart disease and diabetes
Both jogging and running are great exercises that can be done anywhere and are easy to incorporate into your weekly routine. To get started, aim to jog for 20–30 minutes 3–4 times per week.
Stationary bike
This can burn: 498–738 calories/hour (at a vigorous pace)
The bonus burn: To get the most after burn, Tamir says to start with 10 seconds of intense pedaling (100 RPMs or more) and 50 seconds of rest. Then, move to 15 seconds of sprints and 45 seconds of rest, and do 20 seconds of sprints 40 seconds of rest after that. Don’t forget to turn up the resistance as you progress!
Cycling is a popular exercise that improves your fitness and can help you lose weight.
Although cycling is traditionally done outdoors, many gyms and fitness centers have stationary bikes that allow you to cycle while staying indoors.
Not only is cycling great for weight loss, but studies have found that people who cycle regularly have better overall fitness, increased insulin sensitivity, and a lower risk of heart disease, cancer, and death, compared with those who don’t cycle regularly
Cycling is great for people of all fitness levels, from beginners to athletes. Plus, it’s a non-weight-bearing and low-impact exercise, so it won’t place much stress on your joints.
Weight training
Weight training is a popular choice for people looking to lose weight.
According to Harvard Health, it’s estimated that a 155-pound (70-kg) person burns roughly 112 calories per 30 minutes of weight training.
Also, weight training can help you build strength and promote muscle growth, which can raise your resting metabolic rate (RMR), or how many calories your body burns at rest.
A study found that 24 weeks of weight training led to a 9% increase in metabolic rate among men, which equated to burning approximately 140 more calories per day. Among women, the increase in metabolic rate was nearly 4%, or 50 more calories per day
In addition, numerous studies have shown that your body continues to burn calories many hours after a weight-training workout, compared with aerobic exercise
Interval training
Interval training, more commonly known as high-intensity interval training (HIIT), is a broad term that refers to short bursts of intense exercise that alternate with recovery periods.
Typically, a HIIT workout lasts 10–30 minutes and can burn a lot of calories.
One study in 9 active men found that HIIT burned 25–30% more calories per minute than other types of exercises, including weight training, cycling, and running on a treadmill.
That means HIIT can help you burn more calories while spending less time exercising.
HIIT is easy to incorporate into your exercise routine. All you need to do is choose a type of exercise, such as running, jumping, or biking, and your exercise and rest times.
For example, pedal as hard as you can on a bike for 30 seconds followed by pedaling at a slow pace for 1–2 minutes. Repeat this pattern for 10–30 minutes.
Swimming
Swimming is a fun way to lose weight and get in shape.
Harvard Health estimates that a 155-pound (70-kg) person burns approximately 233 calories per half hour of swimming.
How you swim appears to affect how many calories you burn. Per 30 minutes, a 155-pound (70-kg) person burns 298 calories doing backstroke, 372 calories doing breaststroke, 409 calories doing butterfly, and 372 calories treading water
One 12-week study in 24 middle-aged women found that swimming for 60 minutes 3 times per week significantly reduced body fat, improved flexibility, and reduced several heart disease risk factors, including high total cholesterol and blood triglycerides.
Another advantage of swimming is its low-impact nature, meaning that it’s easier on your joints. This makes it a great option for people who have injuries or joint pain.
Yoga
Yoga is a popular way to exercise and relieve stress.
While it’s not commonly thought of as a weight loss exercise, it burns a fair amount of calories and offers many additional health benefits that can promote weight loss.
Harvard Health estimates that a 155-pound (70-kg) person burns around 149 calories per 30 minutes of practicing yoga
Additionally, the yoga group experienced improvements in mental and physical well-being.
Most gyms offer yoga classes, but you can practice yoga anywhere. This includes from the comfort of your own home, as there are plenty of guided tutorials online.
Pilates
Pilates is a great beginner-friendly exercise that may help you lose weight.
According to a study sponsored by the American Council on Exercise, a person weighing around 140 pounds (64 kg) would burn 108 calories at a 30-minute beginner’s Pilates class, or 168 calories at an advanced class of the same duration
Although Pilates may not burn as many calories as aerobic exercises like running, many people find it enjoyable, which makes it easier to stick to over time
Other than weight loss, Pilates has been shown to reduce lower back pain and improve your strength, balance, flexibility, endurance, and overall fitness level.
If you’d like to give Pilates a go, try incorporating it into your weekly routine. You can do Pilates at home or one of the many gyms that offer Pilates classes.
To further boost weight loss with Pilates, combine it with a healthy diet or other forms of exercise, such as weight training or cardio.
How much weight can you realistically expect to lose?
How much weight you can expect to lose from exercise depends on many factors.
These include:
Starting weight People who weigh more tend to shed more pounds than those who weigh less. Still, the percentage of body weight lost is similar
Age Older people tend to carry more fat mass and less muscle mass, which reduces your RMR, or how many calories your body burns at rest. A lower RMR can make it more difficult to lose weight
Gender Women tend to have a greater fat to muscle ratio than men, which can affect their RMR. As a result, men tend to lose weight quicker than women, even if they consume a similar number of calories.
Diet Weight loss occurs when you burn more calories than you consume. Thus, a calorie deficit is essential to losing weight.
Sleep Studies have found that a lack of sleep may slow the rate at which you lose weight and even increase your cravings for unhealthy foods.
Medical conditions People with medical conditions like depression and hypothyroidism may lose weight at a slower rate
Although most people want to lose weight quickly, experts often recommend losing 1–3 pounds (0.5–1.36 kg), or approximately 1% of your body weight, per week.
Losing weight too fast can have negative health consequences. For example, it can result in muscle loss and increase your risk of conditions like gallstones, dehydration, fatigue, malnutrition, headaches, irritability, constipation, hair loss, and irregular periods.
What’s more, people who lose weight too fast are more prone to regaining it.
It’s important to keep in mind that weight loss is not a linear process, and it’s common to find yourself losing weight more quickly when you first get started.
SUMMARY
Many factors affect how much weight you can realistically expect to lose with exercise. Most experts recommend losing 1–3 pounds (0.5–1.36 kg) per week, or approximately 1% of your body weight.
Let me ask you a question. Do you know the best vitamins for weight loss? When you’re on a committed weight loss mission, it might be easy to get caught up on things like obsessively counting calories for everything you eat and calculating exactly how many steps you’ve done each day. There is, however, an entire world of micronutrients, vitamins and minerals which can make all the difference. You can quickly click here now to take a look at few of them.
The five best vitamins and minerals for maintaining and boosting body functions, including metabolism, and supporting good weight control, are as follows:
B – Vitamins
The B vitamins play many essential roles in energy metabolism in the body. The B vitamins include: B-12, biotin, folate, B-6, pantothenic acid or B-5, niacin or B-3, riboflavin or B-2, thiamine or B-1 People must regularly eat foods that contain B vitamins to meet their daily needs. Good choices of foods that contain B vitamins include:
Lean meats and seafood
Whole grains, including barley and brown rice
Dairy products
Eggs
Some fruits, such as bananas, apples, grapes, and watermelon
Nuts and seeds
Some vegetables, including spinach, potatoes, and squash
B-12 is present only in animal products; meaning vegetarians and vegans may have difficulty consuming enough of this vitamin.
In addition to dairy products, the following foods like other weight loss diet may contain b-12:
Vitamin D is one of the most essential nutrients for overall health and wellbeing, and also happens to be one which a huge number of people are deficient in. This is because vitamin D is primarily created by our bodies in response to sunlight. As few of us get enough sun these days, more of us are suffering at some level from the effects of vitamin D deficiency. These effects may include weight gain.
One 2014 study found that while vitamin D supplementation in and of itself didn’t seem to promote weight loss, women who supplemented to the point where their body’s vitamin D levels were within the optimum range did benefit from improved weight loss.
According to the U.S. National Library of Medicine, calcium is the most plentiful mineral in the human body. Calcium is found in many dairy products. It helps to create and sustain healthy bones and teeth, and if you maintain proper levels of calcium throughout your life, calcium can also help you to avoid osteoporosis as you age. As importantly, calcium helps our bodies maintain a normal heartbeat, helps our blood to clot, our muscles to relax and flex, aids in the release of hormones, and assists proper nerve signaling.
A study performed in 2010, suggested that a diet high in calcium intake and Vitamin D can help in weight loss. Calcium and Vitamin D work in tandem so it is particularly important to make sure you are getting adequate amounts of both to ensure that you are reaping the benefits. Given that Vitamin D aids the body in absorbing calcium, you need enough of it to feel the full effects of calcium, even if you are getting enough calcium in your diet or through supplements.
Brown rice and tofu are good sources of iron, The body needs iron for healthy growth, development, and metabolism, Iron is also vital for correct cell functioning and the creation of some hormones.
Iron is essential for carrying oxygen in red blood cells. The red blood cells carry oxygen to and from muscles and tissues in the body. If a person has low iron levels, they may not send enough oxygen to their muscles. Muscles that are low in oxygen cannot burn fat for fuel as well as they should. Low iron also interferes with optimum metabolism in the body.
Sources of iron include:
Meat
Beans
Fortified cereals
Brown rice
Nuts
Dark green, leafy vegetables
Tofu and soybeans
Although iron is vital, it is also toxic when consumed in high doses. People should, therefore, talk to a doctor or dietitian about whether they have an iron deficiency before they take supplements.
MAGNESIUM
Without magnesium, the chemical reactions that produce energy in the body cannot happen. This dependency means that magnesium is essential for metabolism and energy production.
Magnesium is available in a wide variety of foods, including:
Nuts and seeds
Legumes
Spinach
Bananas
Salmon and halibut
Whole grains
Potatoes
People can also take magnesium supplements but should speak to a doctor first, as they may have adverse effects in people with some underlying health conditions. Anyone thinking about taking new vitamin or mineral supplements to boost their metabolism and lose weight should speak to a doctor first. Taking these vitamins and minerals will not necessarily improve metabolism. However, they will help ensure adequate nutrition and correct deficiencies if they exist, which may help prevent unintentional weight gain and maintain a healthy metabolism.
Some supplements may cause adverse effects in high doses, make health conditions worse, or interact with a person’s medication is already taking.
The safest way to consume more metabolism-boosting vitamins and minerals is by eating a healthful, balanced diet that is varied and nutritious. If necessary, vitamin and mineral supplements are available in many health food stores or online.
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