There is no shortage of weight loss pills and diet supplements in the market. You can see advertisements on the television, you can buy them over the counter, have prescription medications, and even buy one and have it delivered right at your doorsteps. All of them claim that it can help you achieve your weight goal. With so many diet pills available, choosing the best one can be quite tricky. One best way to help you choose is to look at their ingredients. The ingredients can determine which product will actually work and give you amazing results.

If youre looking for weight loss pills, here are some of the best diet pill ingredients you should look for before purchasing.

Before jumping in the ingredients, lets take a look at how these ingredients actually make you lose weight. All of the weight loss pills tend to work via these mechanisms:

Glucomannan is a fiber found in the roots, or corm, of the elephant yam, also known as the konjac plant. It is a water-soluble polysaccharide that is considered a dietary fiber. Glucomannan functions by absorbing water in your stomach and intestine to form a bulky fiber that treats constipation and gives you a feeling of fullness. It can also reduce the absorption of sugar and cholesterol from the gut, to manage sugar levels in diabetes, and decrease cholesterol levels. As you can see on Observer.com, Glucomannan is present in the Best Weight Loss Pills and Diet Supplements of 2020. This is due to the fact that a lot of research shows that glucomannan, combined with a healthy diet and lifestyle, delivers desirable outcomes. Glucomannan is not just for people who are undergoing their weight loss journey and overweight, but it is also for people with a diet with restricted calories.

Caffeine is one of the most popular psychoactive substances that is consumed worldwide. These are caffeine that is found not just in coffee but also in tea, dark chocolate, and many more. Now, caffeine is also used as an ingredient in diet pills since it can boost your metabolism. And it increases fat burning.

While you can use any other caffeine source, green coffee beans are gaining popularity since it also contains chlorogenic acid, which also promotes weight loss. Moreover, it also has plenty of benefits, such as lowering blood sugar levels, and can serve as an antioxidant.

Orlistat is an over the counter drug that promotes weight loss by reducing the amount of dietary fat absorbed by your body. Prescription orlistat is also used by overweight people who are experiencing high blood pressure, diabetes, high cholesterol, or heart disease. Some studies also show that Orlistat can lessen the amount of harmful, dangerous type of belly fat called visceral fat. People or patients who have been prescribed Orlistat are also usually advised to eat a low-fat diet to avoid any side effects. Orlistat is known to have many digestive side effects. Since it can be a prescription drug, it would be best to ask a medical specialist before taking one.

Malabar tamarind, or most commonly known as Garcinia cambogia, is a tropical fruit that has become a popular ingredient in weight loss supplements. The most active ingredient is found in the skin of the fruit, which is hydroxy citric acid or HCA. Hydroxy citric acid can block citrate lyase, which is an enzyme that produces fat in our body. In addition, it also increases the level of serotonin, which is the one in charge of decreasing hunger levels. Since Garcinia Cambogia Extract is an organic ingredient, the side effects reported are less and taking it is one way to lose weight without taking risk.

Chromium picolinate is mineral chromium that is found in dietary supplements. These ingredients help to improve metabolism and weight loss. While the use of this is still undergoing a lot of research, studies said that it works with people with binge-eating disorder or depression, as they suppress cravings or hunger. Since chromium picolinate can interact with other medications, it is suggested to ask your health care provider due to the possibility of unwanted effects or other risks.

Out of all the ingredients that claim weight loss, these five are the ones with the strongest evidence to back them up. These supplements can help you achieve your weight goal together with a balanced diet, exercise, and a healthy lifestyle. It would be best to talk to your doctor first to evaluate your health and give you medical advice. Always remember that weight loss is a long term commitment, and you should do it at your own, safe pace.

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Diet influences numerous aspects of health, including weight, athletic performance, and risk of chronic diseases, such as heart disease and type 2 diabetes. According to some research, it may affect mental health, too.

Anxiety and depression are among the most common mental health conditions worldwide. According to the World Health Organization (WHO), depression could be one of the top health concerns in the world by 2030.

Therefore, it is not surprising that researchers continue to search for new ways to reduce the impact of mental health conditions, rather than relying on current therapies and medications.

Nutritional psychiatry is an emerging area of research specifically looking at the role of nutrition in the development and treatment of mental health problems.

The two main questions that researchers are asking in relation to the role of nutrition in mental health are, Does diet help prevent mental health conditions? and, Are nutrition interventions helpful in the treatment of these conditions?

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Several observational studies have shown a link between overall diet quality and the risk of depression.

For example, one review of 21 studies from 10 countries found that a healthful dietary pattern characterized by high intakes of fruit, vegetables, whole grains, olive oil, fish, low fat dairy, and antioxidants, as well as low intakes of animal foods was associated with a reduced risk of depression.

Conversely, a Western-style diet involving a high intake of red and processed meats, refined grains, sweets, high fat dairy products, butter, and potatoes, as well as a low intake of fruit and vegetables was linked with a significantly increased risk of depression.

An older review found similar results, with high compliance with a Mediterranean diet being associated with a 32% reduced risk of depression.

More recently, a study looking at adults over the age of 50 years found a link between higher levels of anxiety and diets high in saturated fat and added sugars.

Interestingly, researchers have noted similar findings in kids and teenagers.

For example, a 2019 review of 56 studies found an association between a high intake of healthful foods, such as olive oil, fish, nuts, legumes, dairy products, fruits, and vegetables, and a reduced risk of depression during adolescence.

However, it is important to keep in mind that while observational studies can show an association, they cannot prove cause and effect.

Also, even with randomized controlled trials, there are several limitations when it comes to nutrition research studies, including difficulties with accurately measuring food intake.

Researchers often rely on participants recalling what they have eaten in previous days, weeks, or months, but no ones memory is perfect.

The research into whether dietary interventions can help treat mental health problems is relatively new and still quite limited.

The SMILES trial was one of the first randomized controlled trials to examine the role of diet in the treatment of depression.

Over 12 weeks, 67 individuals with moderate or severe depression received either dietary counseling or social support in addition to their current treatment.

The dietary intervention was similar to a Mediterranean diet, in that it emphasized vegetables, fruits, whole grains, oily fish, extra virgin olive oil, legumes, and raw nuts. It also allowed for moderate amounts of red meat and dairy.

At the end of the study, those in the diet group had significantly greater improvements in depression symptoms. These improvements remained significant even when the scientists accounted for confounding variables, including body mass index (BMI), physical activity, and smoking.

Furthermore, only 8% of individuals in the control group achieved remission, compared with 32% of those in the diet group.

Although these results seem promising, the SMILES study was a small, short-term study. As a result, larger, longer term studies are necessary to apply its findings to a larger population.

Replicating the findings is important because not all research agrees with them. For instance, in a study that recruited 1,025 adults with overweight or obesity and at least mild depressive symptoms, researchers investigated the impact of both a multinutrient supplement and food-related behavioral activation on mental health outcomes.

The scientists found no significant difference in depressive episodes compared with a placebo after 12 months.

In the same year, though, a meta-analysis of 16 randomized controlled studies did find that dietary interventions significantly reduced symptoms of depression, but not those of anxiety.

It is, therefore, difficult to draw solid conclusions from the existing body of research, particularly as the type of dietary intervention under investigation has varied greatly among studies.

Overall, more research is needed on the topic of specific dietary patterns and the treatment of mental health conditions. In particular, there is a need for a more standardized definition of a healthful diet, as well as for larger, long-term studies.

In addition to dietary patterns, scientists are interested in the potential effects that individual nutrients in the form of dietary supplements might have on mental health.

Scientists have found links between low levels of certain nutrients such as folate, magnesium, iron, zinc, and vitamins B6, B12, and D and worsening mood, feelings of anxiety, and risk of depression.

However, there is inconclusive evidence on whether consuming extra amounts of these nutrients in supplement form offers further benefits for mental health.

For instance, if someone is deficient in magnesium, for example, taking a magnesium supplement might help improve symptoms. However, if someone is getting adequate amounts of magnesium in their diet, it is unclear whether taking a supplement will provide any benefits.

Omega-3 fatty acids are essential fats that play a key role in brain development and cell signaling. An article in Frontiers in Physiology discusses how they reduce levels of inflammation.

Due to their anti-inflammatory effects and importance in brain health, scientists have investigated omega-3s for their potential effects on mental health.

While more research is still needed, in 2018 and 2019, reviews of randomized controlled trials found omega-3 supplements to be effective in the treatment of anxiety and depression in adults.

However, as with vitamin and mineral supplements, it remains unclear whether omega-3 supplementation can help improve mood in most individuals or whether it is primarily effective in those with the lowest intake of omega-3s.

Overall, when it comes to taking supplements for mental health, there is still a lot we do not know, including what the optimal doses are for various populations and the long-term safety and effectiveness.

Therefore, experts recommend acquiring the majority of these nutrients through a healthful and varied diet. Anyone who is concerned that they are unable to meet their nutrient needs through diet alone should speak with a doctor to discuss whether supplements may be helpful.

While there is a need for further research, observational studies suggest, overall, that there is a link between what people eat and their mental health. Why nutrition may have this effect is still unknown, though.

There are several theories on how diet may influence mood or the risk of conditions such as depression and anxiety.

Some scientists believe that the inflammatory effects of certain dietary patterns might help explain the relationship between diet and mental health.

Several mental health conditions appear to have links with increased levels of inflammation. The authors of journal articles in Frontiers in Immunology and Current Neuropharmacology discuss this relationship.

For example, diets associated with benefits for mental health tend to be high in fruits, vegetables, whole grains, and healthful fats all of which are foods rich in anti-inflammatory compounds.

A review of observational studies supports this theory, as diets high in antioxidants and anti-inflammatory foods were associated with a reduced risk of depression.

Still, the exact relationship between diet, inflammation, and alterations in mental health is not well-understood.

Another possible explanation is that diet may affect the bacteria in the gut, which people often refer to as the gut microbiome.

Ongoing research has found a strong link between gut health and brain function. For example, healthy bacteria in the gut produce approximately 90% of the neurotransmitter serotonin, which affects mood.

Furthermore, early research shows a potential link between a healthy gut microbiome and lower rates of depression.

As diet plays a major role in the health and diversity of the gut microbiome, this theory is a promising explanation for how what we eat may be affecting our mental well-being.

Finally, there is the possibility that diet plays a more indirect role in mental health.

It may be that individuals with healthful diets are more likely to engage in behaviors that are also linked with a reduced risk of mental health conditions, such as engaging in regular physical activity, practicing good sleep habits, and refraining from smoking.

It is important to keep in mind that many factors can influence both eating habits and mental health.

According to MentalHealth.gov, factors that can contribute to mental health conditions include biological factors, such as genetics, life experiences, and family history. Socioeconomic status can also affect mental health, as can access to food and overall diet quality.

Mental health can, in turn, affect eating habits. For example, it is not uncommon to turn to less healthful foods, such as sweets or highly processed snack foods, when feeling angry or upset.

Similarly, many antidepressants and anti-anxiety medications can increase appetite and cravings. In both of these situations, struggling with mental health can make adhering to a healthful diet more difficult.

Overall, while diet may be an important factor for mental health, it is important to remember that many other aspects of life can also contribute to mood.

The study of nutrition and how it affects mental health is ongoing.

And while more research is needed, current studies suggest that we may have some influence over our mental health through our food choices.

Still, we need to keep in mind that diet is just one piece of the much more complex topic that is mental health.

As a result, it is important for anyone who is experiencing depression or anxiety symptoms or has general concerns about their mental well-being to work with a trusted healthcare provider to develop a personalized treatment plan.

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Nutrition and mental health: Is there a link? - Medical News Today

We all have bits that bother us. And if you dont, all power to you. But if you are looking to tone up, youve come to the right place.

Were all built differently, but in general, excess fat accumulates predominantly around mens stomachs, as Alex Ruani, a doctoral researcher in nutrition science education at University College London and co-founder at the Health Sciences Academy, explains.

Belly fat is a way to refer to our central fat that is, the fat under the abdominal skin (abdominal subcutaneous fat) and fat surrounding our core organs within the abdominal cavity (visceral fat), she says.

How much central fat we carry is usually influenced by our inherited genes, age, gender, hormones, and lifestyle factors like diet, stress and sleep.

While its true that women tend to carry more body fat than men on average, 10 per cent more men tend to carry a higher percentage of visceral fat, Ruani continues. This difference in fat distribution is mainly explained by our hormones.

If youve spent any time at all looking into the best ways to lose weight, youll have likely heard that visceral fat = bad. This is because it puts pressure on your organs, which in turn can lead to all kinds of health complications. While that is true, Ruani wants you to know that, in moderation, it's actually a good thinkg.

We actually need it," she says. "Omentum' is the scientific name we give to this apron of fat that protects your internal organs. This large sheet of fat stretches over your intestines, liver, and stomach like an elastic apron, and even plays a role in immunity due to small filters between the fat cells which fillet antigens and bacteria. However, when we carry too much of this fat, it can backfire and give rise to a number of cardiometabolic problems like insulin resistance and chronic inflammation around the whole body, not just the abdomen.

Which explains why there's a point below which your body fat percentage will not drop, without you getting seriously ill.

That said, for many, theres an obvious aesthetic pressure to lose excess body fat, especially around the stomach. And if you are going to try to reduce your body fat, you need do it in a healthy way. To do this, youll want to look at three factors: lifestyle, nutrition, and exercise.

Often when were trying to lose weight (or build muscle or improve fitness) we focus on what we eat and how we exercise. Both of these are valid, and well get to them later. But sometimes, underlying lifestyle issues work to undermine our progress without us even realising.

Before you decide to ditch your daily flat white in favour of metabolism-boosting green tea, think about fundamental changes you can make to support your transformation. These are the foundations that will help build solid progress not just for a quick fix, but longterm.

Research indicates that high stress levels can cause you to preferentially gain abdominal fat through chronic production of the stress hormone cortisol, says Mike Molloy, founder of M2 Performance Nutrition. High cortisol levels increase appetite and drive abdominal fat storage. Therefore, any activity that heightens the stress response can also lead to fat gain. This makes evolutionary sense. When we're in periods of acute stress say, due to the threat of attack, or because all the wildebeest have disappeared our bodies cling onto as much energy as possible. The problem is that your stress comes from your inbox, not what's out on the savannah.

The best solution to stress? That would be exercise, which in turn burns calories and helps torch fat. Another tool is meditation, which can help with our next problem

Lack of sleep is possibly the biggest stress that people deal with on a day to day basis, says Molloy. A study published in the journal SLEEP found that lack of sleep correlates strongly with increases in abdominal fat in people under 40. The study found that people sleeping less than five hours a night had a 32 per cent gain in visceral fat, versus only 13 per cent in people getting seven hours per night.

The solution is to ban laptops and phones from the bedroom (books get a pass). Set yourself a bedtime to at least actually be in bed each night, and dont eat or exercise too late as you want your body to be slowing down for your nightly rest, not ramping up.

A low-quality diet can also lead to preferential abdominal fat gain, says Molloy. Obvious, that one, but it bears analysing. Low fibre intake, excessive alcohol, trans fat consumption and too much fructose have all been associated with increasing visceral fat.

Everything we eat or drink has an affect on our bodies. Too much of the wrong thing can not only affect your mood and impact other factors like sleep, but it can cause your body to store fat. Which is why one of the best ways to balance your bodyweight is through managing what you eat.

The simple truth is that losing weight occurs as a result of burning more calories than you consume. This forces your body to turn to its fat stores for energy, instead of what you put in your mouth. As a rough rule of thumb, youll need to burn 7,000 calories to shift 1kg of fat. Which is why there's truth to the old adage that you can't out-train a bad diet.

Minimising your alcohol intake, avoiding fried foods, eating less added sugar and more fibre, consuming adequate protein, and drinking enough fluids all help to promote metabolic changes that are favourable to reducing abdominal fat, says Ruani.

She suggests you incorporate the following into your daily diet to give yourself the best chance of cutting fat as well as boosting overall wellbeing: cruciferous vegetables (including broccoli, cauliflower, spouts); root vegetables (carrots, sweet potatoes, parsnip); allium vegetables (onion, garlic); greens (spinach, string green beans); legumes (beans, lentils, peas); nuts and seeds; and oily fish.

Which doesnt mean you need to ditch those afterwork drinks, or movie and pizza night, entirely.

So many people think that you cant eat delicious tasting foods on a diet, says Greg Douchette, a professional bodybuilder and fitness trainer. This is far from the truth. The main thing to remember is to eat what you enjoy, but simply make those foods lower in fat, and higher in protein and fibre. This way you can enjoy your meals and be satiated while remaining in a calorie deficit.

Just some of the fun foods on Douchettes diet plan include protein pancakes, diet sodas, popcorn and fat free Greek yoghurt.

Whatever youre eating, an often overlooked yet key component is making sure youre drinking enough. (Water, that is).

Staying well-hydrated not only gives you a metabolic boost, which is important for calorie expenditure, but also helps with satiety, explains Ruani. In fact, we know that drinking 500ml of water temporarily increases metabolic rate by 30 per cent and that drinking two glasses of water before a meal results in fewer calories eaten.

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Diet alone won't cut it, though. In fact, it can exacerbate the issue over time. Remember cortisol? Prolonged periods in a calorie deficit make your body think it's starving because that's exactly what's happening so it goes into self-protection mode. Cortisol spikes and it clings onto any excess energy, storing it preferentially as belly fat rather than burning it off. To counteract that, you need to exercise. But you already knew that.

What you might not know is that it's physically impossible to target fat stores in just one area of the body. As a professional bodybuilder, Douchette knows this well.

Unfortunately for many men, genetics dictates where your fat is going to come off first, he says. Often men lose fat in the stomach is the last, while for some its first. This is not something you can alter. If you happen to store fat in your belly more, be thankful that you are probably going to have leaner legs or arms. If you had a leaner stomach, youd probably be complaining that you carry too much fat in your arms, legs or hips.

In other words, sit-ups aren't going to get rid of the fat around your stomach, any more than press-ups will torch the stuff on your chest. You need to get rid of fat everywhere to see a change in the places that you're most concerned about. And the key to that, Molloy says, is getting out and burning calories day in, day out.

Obviously cardio is a great way to burn a large number of calories, but it appears to be especially effective for losing visceral fat, he says. A 2015 study found that basically all types of cardio reduced belly fat. What is interesting is that the study examined low-intensity with high-volume, and high-intensity with low-volume exercise. Both groups lost substantial amounts of visceral fat.

Add in strength training, Molloy says, and youll only increase the beneficial effects. One study involving overweight teenagers found that the combination of weight lifting and aerobic exercise led to the greatest reductions in visceral fat.

Unsure which weightlifting moves will help you torch that excess fat? Scott Britton, co-founder of the Move Forward Programme and Move Forward Gym, put together the following circuit to help you do just that. Work for 20 minutes, with an ascending range of repetitions. That means for round one, you do three reps of each exercise, in order, with no rest. Take a quick breather, then repeat, this time with six reps. Next time, go up to nine. Continue until the buzzer sounds. Next time, try to beat the rep count you reached.

The deadlift is the king of movements to help build muscle whilst burning calories, both throughout the exercise, and afterwards, says Britton. The rapid rise in heart rate during burpees gets you into the classic fat-burning range, and the butterfly is one of the best forms of sit-up, allowing you to use the full range of the abdominal muscles.

Sets: As many as possible

Reps: 3, 6, 9 etc

Rest: None

The classic deadlift is done with a barbell, but it works with anything heavy, be it dumbbells, kettlebells or just a rucksack full of books. Place the weight on the floor in front of you, then hinge your hips back and bend your knees to grab it. Keeping your chest up and shoulders back, drive your hips forward to lift the weight. Pause at the top, then slowly lower and repeat.

Sets: As many as possible

Reps: 3, 6, 9 etc

Rest: None

If you used a barbell for the deadlifts, that's your bar. If not, try a broom handle on a box. Or just use your imagination. Start with a normal burpee (drop from standing into a press-up position, then kick your feet back between your hands and leap into the air) but when you jump, cross sideways over the bar. Repeat for reps.

Sets: As many as possible

Reps: 3, 6, 9 etc

Rest: As needed after each round

Sit on the floor with the soles of your feet touching and knees flared out. Press your lower back into the floor, then crunch your abs lift your chest towards your knees. Pause, then slowly lower and repeat.

Dont beat yourself up if you find it difficult to stick to the plan. Ultimately, how you want to look is up to you. But if you do have the patience and dedication for a long, slow transformation, you can build a foundation for a fitter future without sacrificing the fun stuff.

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Anthony Makins, 31, from London, shares with Men's Health how being stuck indoors during the pandemic kickstarted a healthier lifestyle.

I've always been in decent shape, and have been going to the gym since I was 16. But after leaving university, I've struggled to maintain the level of fitness I had back then, when I was doing a lot of boxing training. For the last few years I had setand then failedresolutions to get back to a certain weight and reduce my body fat to a level where I could really see my abs again.

I wasn't paying enough attention to my diet. I'd often overeat at the weekends, usually junk food. And despite being fairly active, looking back I wasn't working out at the gym with as much intensity as I thought.

The turning point came in early 2020, which looked like it was going to be the third year in a row where I wasn't going to achieve my New Year's resolution. I was feeling frustrated, and started looking at what I was doing in the gm and considering whether I'd been training wrong all this time. I thought that really, given the time and money I've spent over 15 years of gym memberships, I should be in brilliant shape, otherwise what was I doing there?

I did some research, buying the two UP Fitness books on meal plan and training plan design, and made some adjustments to my gym routine and diet. But it wasn't until lockdown in March when the gyms closed that I was really forced to make changes, and focus on how I was working out and what I was eating, to ensure I could still make progress while training at home. I decided to use the money I'd been saving on a gym membership to try UP Fitness' LiveUP coaching program.

I used to lift weights 4 days a week following my chest, back, shoulders and leg days. I stuck with the same workout for months and didn't see any change, so would feel like I had to be doing this just to maintain the body I did have, meaning I would sometimes lose motivation and see it as a chore. I hated cardio and never really did it unless I was training for something specific, like a triathlon, and while I started cycling to work, I wasn't able to this every single day.

The key changes to my training involved training less frequently with more intensity, giving myself sufficient recovery time. I also changed my workout split to full body workouts and began super-setting all of my exercises. And I'm generally more active on a day-to-day basis, hitting 12,500 steps per day without any need for dedicated cardio. My program changes every month, which keeps it interesting, and I make sure I improve my performance in every session and leave the gym knowing I couldn't have worked harder.

I thought I was a healthy eater, but in retrospect I was consuming far too much protein (2 shakes a day) and constantly felt bloated. I've been meal-prepping during the week for a couple of years now, but would regularly snack in between meals on protein bars and nuts, and then go off the rails at weekends with pizzas and curries. Now I eat four well-spaced meals throughout the day, and don't snack at all as they keep my full. I measure my foods based on food group portion sizes, which has made it easier to track my macronutrients and also allows me to be flexible when I am out at a restaurant. I've learned so much about building a sustainable, balanced diet that doesn't rely on counting calories, and how to combine nutrition with training to get the maximum results.

I lost 15 pounds in 11 weeks during lockdown, dropping from 173 to 158 pounds. After that, I started putting on muscle mass. I feel a lot fitter and stronger. I also look forward to every training session a lot more, and am really enjoying each workout and the progress I'm making. And I'm not finished yet: my next goal is to try and build more muscle, though I'm finding that gaining weight once it's off is actually a much slower and harder process than losing it in the first place!

My biggest tip is to make sure you're progressing your performance each week: you should leave every session knowing you couldn't have done any more. No cheating on form, and no getting distracted. You also need to structure your diet so that you can stick to it. It should be sustainable enough that you don't feel the need to cheat on weekends. And finally, consider investing in a good trainer, even if it's just for the first few months to get you on the right track. It's a drop in the ocean compared to all of the money you might spend on a gym membership.

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