In order to lose weight effectively, a healthy diet and regular exercise are paramount. But for some people, natural weight loss supplements can also help you make lifestyle changes. Natural weight loss supplements can help you lose weight in three ways – by increasing the number of calories you burn, decreasing your appetite, and decreasing your ability to absorb calories from food.
Here’s how caffeine, green tea and other common natural weight loss supplement ingredients can help you lose weight
Caffeine
Caffeine, which is included in coffee, is a common ingredient in many weight loss supplements because it is a stimulant that triggers lipolysis and helps you burn more calories.
Researchers have found that a doubling of caffeine intake leads to weight loss. In addition, those with high caffeine intake had greater reductions in weight, fat mass and waist circumference.
For most adults, 400 to 500 mg of caffeine per day is a safe amount to consume, but you do run the risk of shivering and nervousness. Consuming too much caffeine can make you tolerant to it, which can reduce its effectiveness. High doses of caffeine can also cause nausea and vomiting.
Green Coffee Bean
Green coffee beans are used in many dietary supplements because some evidence suggests that it may help reduce fat and convert blood sugar into energy instead of fat.
In a 2011 review of studies on the effectiveness of green coffee bean extract as a weight loss supplement, researchers found that green coffee bean may promote weight loss.
Green Tea
In addition to being a popular beverage around the world, green tea is also a common ingredient in many weight loss supplements. Green tea is believed to help you lose weight by increasing the amount of calories your body burns, reducing fat absorption and the amount of fat your body produces.
In a small 2008 study on the effects of green tea on weight loss in obese people, researchers divided the participants into two groups. The first group took green tea and the second group took a placebo for 12 weeks. At the end of the study, the researchers found that there was a 3.3 kilogram difference in weight loss between the participants in the tea drinking group and the placebo group. They concluded that green tea helped with weight loss.
African Mango
African mango is believed to aid in weight loss by blocking the formation of fatty tissue. Although African mango is safe to use, some people have reported mild side effects such as bloating, headaches and sleep problems. African mango may also be one of the riskier weight loss supplements.
Protein
Protein is essential for building muscle, maintaining nerve function, aiding digestion and maintaining natural hormone balance.
Protein foods help prevent weight gain, in large part because protein increases satiety and encourages the body to digest and break down protein more than fast-acting refined carbohydrates.
Women need to consume at least 0.7 grams of protein per pound of body weight (lb), depending on body type and exercise goals. Men, on the other hand, should consume an average of 1-2 grams of protein per pound of body weight.
White kidney beans
White kidney beans are a natural and non-stimulating carbohydrate inhibitor.
Carbohydrates can cause elevated blood sugar levels, leading to the conversion of excess blood sugar (glucose) to fat, and carbohydrate inhibitors work by inhibiting alpha-amylase (alpha-amylase is the enzyme that converts carbohydrates to glucose).
Water
When high carbohydrate is consumed, water helps store glucose as glycogen, which is used to metabolize body fat, and water makes people feel full and prevents them from eating too much.
If you want to lose weight, 3 to 4 liters of water per day is essential, and if you are on a strict diet plan, you may have to consume up to 6 liters of water per day.
Conclusion
Natural weight loss supplements are only effective if you control your diet and caloric intake. They can make it easier to maintain a caloric deficit, eat less, and lose weight, but the only way to ensure successful weight loss is to track your food intake, but to be reasonably healthy and long-lastingly lean, pay attention to a low-calorie, low-fat diet in conjunction with and create the perfect training program, plus these supplements can only be half the battle.
