There is plenty of weight loss products and programs that are being talked about all around, that you are being rightly so even confused which ones to take in order for you to lose weight. But I would say it is always advisable to try those that are natural since they are most likely safe. Hence the topic “how to lose weight naturally and safely”
In this topic “how to lose weight naturally and safely” we will be looking at the different edibles that will naturally and safely help you lose weight. Because we have in our researches, not as experts but as healthy life fanatics discovered that people, due to frustrations brought about by obesity turn to do whatever they are told to do in order to lose weight.
Unfortunately some of the ways to lose weight are just unhealthy and they end up bringing more problems to obese people than solving the overweight problem. However, instead of fussing, spending a lot of money and a lot of other things, you can lose weight naturally and safely by just focusing on some herbs, plants, spices, beverages.
So let us look at those :
Fenugreek is an herb, it is a member of legume family.Its seeds consist of 45% of fiber, although most of it is insoluble fiber there is soluble fiber as well, including galactomannan.
Due to its high content of fiber, fenugreek seeds delay stomach emptying, reduce fat and carb absorption and as a result control blood sugar levels, suppress appetite and reduce the amount of cholesterol in the body Research revealed.
In a study where 18 obese healthy people were studied, it was concluded that consuming 8 grams of fiber from fenugreek seeds effectively reduced appetite in that the participants felt full longer and ate less at the next meal as a result.
Also in another study of 12 healthy men it was discovered that taking 1.2 grams of fenugreek seeds extract daily reduced daily fat intake by 17%. It also narrowed their calorie daily intake by 12%
How to consume fenugreek seeds
- Heat the seeds on a pan and grind them into powder
- .Mix the powder with 1 teaspoon of warm water and drink it first thing in the morning on an empty stomach.
- Or add the powder to your tea or add it to your curries to give it more flavor.
2.Soak the seeds in water overnight and eat them the following morning on an empty stomach,as they are.
3. Eat the seeds as sprouts as they are.
4. Add to salad.
Dosage for the purpose of weight loss:
Wholeseeds: start by taking 2 grams and move up to 5 grams as tolerated.
Capsule: start at 0,5 gram daily and move up to 1 gram as tolerated.
Gymnema Sylvestre is an herb known for its anti-diabetic properties but it also helps with weight loss.It acts as an appetite suppressant because of its active compounds called gymnenic acids.It also prevent the absorption of sugar in the blood and as such helps maintain lower blood sugar levels and avoid carb storage as fat.
A study revealed that Gymnema Sylvestre is able to block fat digestion and increase fat excretion from the body.
Capsule:Take 100mg, 3 – 4 times a day
Powder:Start at 2 grams and move up to 4 grams as tolerated
Tea:Boil leaves for 5 minutes and let it steep for 10 – 15 minutes before drinking.
Griffonia simplicifolia is a plant that has a compound called 5-HTP as its main component. 5-HTP is known to be converted into serotonin in the brain. And researches have shown that if serotonin levels increase in the brain appetite is suppressed.
Therefore Griffonia simplicifolia is considered one of obesity remedy in that it reduces food intake and as a result calorie intake which in most cases is the cause of obesity. This plant will make you eat less but feel full longer. As some studies have revealed. Furthermore this plant helps reduce carb intake, which is also one of the causes of obesity in many overweight cases.
Caralluma fimbriata is an herb that has always been traditionally used to suppress hunger and endurance enhancing. It is also converted into a serotonin in the brain just like Griffonia simplicifolia and decrease carb intake as a result.
For the fact that it is also an endurance enhancer it makes it even more effective as a weight loss treatment because it makes it easier for one to exercise, Since we all know that exercise is one of the effective ways to lose weight. But we also know that exercising needs endurance which is a main reason why so many people hate doing it.
Therefore, this herb will help you lose weight in a healthy way, thus you will be able to lose fat and build muscles through exercise. Because sometimes when we lose fat we also lose some muscles. That is why it is always advisable though, it is not easy or possible for everyone who wants lose weight, to include exercise in any weight loss program or treatment we decide on.
It is recommended that you take a dosage of 500 mg twice a day at least for a month in order for you to see results.
Green tea extract
Besides many other health benefits, Green tea extract has a benefit of weight loss. Thanks to two of its components which are caffeine and catechins.
Caffeine is a well-known stimulant that helps in fat burning. Although it is also known as an appetite suppressant research is lacking in that regard when not combined with other ingredients. Research points to it as an appetite suppressant particularly when combined with other ingredients.
Catechins, particularly epigallocatecnin gallete(EGCG) is known to be a metabolism booster and as such a body fat burner.
The recommended dosage of green tea extract with standardized EGCG as its main ingredient is 250 – 500 mg per day. Higher doses may cause nausea.
Conjugated lunoleic acid
Conjugated lunoleic acid is the type of trans fat that is derived from some fatty animal products. It has got many health benefits including weight loss benefits.
CLA has been found to increase fat burning, suppress appetite, stimulate fat breakdown, blocking fat formation and increasing the feeling of fullness.
It is recommended that you take 3 – 6 grams doses of CLA daily, it should be taken with meals.
Garcinia cambogia/Garcinia Gummi-gutta extract
Garcinia cambogia is the fruit which its peels has got a high concentration of hydroxycitric acid (HCA) which according to studies blocks fat production in a body, suppress appetite and increase the feeling of fullness.
It is recommended that 500mg doses of HCA in Garcinia cambogia peels is taken daily,30 – 60 minutes before meals. Higher doses might lead to side effects like skin rash, stomach upset, headache.
Coffee as a world wide known beverage has many health benefits, with weight loss being one of those benefits. Weight loss benefits come as a result of the caffeine high concentration found in coffee.
The effects of caffeine found in coffee that leads to weight loss are fat burning, calorie burning. Coffee is also an appetite suppressant. It also makes you feel full longer.
For the purpose of weight loss doses of 200 mg caffeine or about two cups of regular coffee is recommended. Overdosing coffee may lead to hypertension.
Looking at all of the above discussed beverages, plants, herbs and spices you can see that they are all natural and they all have more than one health benefits. They are all however either appetite suppressants, fat burning, make you feel full longer,or even burn calories as their way of effecting weight loss.
Therefore it is of utmost importance that you consider this way of losing weight since you will benefit more than losing weight with it. You can either follow this as a whole or just stick to one of the treatment discussed. But it is further advisable that in whatever way you choose to follow the treatment you should include some activity in your lifestyle. Even though it might not be so robust an activity.
Consider taking some walks now and then, using steps instead of escalators and lifts. Don’t forget sex makes you sweat and there might be fat burning in a process, although more robust exercise will do even more than just thwarting obesity and may be even faster.
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