Diabetes: Being active improve your metabolism and also reduce the risk of diabetes

All of your body's chemical processes are referred to as your metabolism. These chemical processes need energy. Depending on your age, weight, and body composition, as well as other factors, you may need a different quantity of energy than another person.

Your body's usage of the hormone insulin is hampered by diabetes. By transporting glucose from your bloodstream to your tissues, this hormone controls your blood sugar levels. Diabetes results in persistently high blood sugar levels that, if untreated, can harm your organs and blood vessels.

While our metabolism managed our energy production, diabetes can disrupt the same. In this article, we discuss the link between the two and how they can influence each other.

How does metabolism work?

In your body, countless chemical processes take place every second. Your metabolism is the collective name for these chemical processes.

Energy is needed for each of these reactions. Even converting food into usable energy demands energy.

The quantity of energy your body expends in a specific period of time, or metabolic rate, is typically expressed in calories. Your basal metabolic rate, the energy expended during digestion, and the energy expended during physical activity make up its three main parts. The amount of energy your body uses while at rest is known as your basal metabolic rate.

How are diabetes and metabolism linked?

Since diabetes affects the body's ability to release and retain energy from food, it is considered a metabolic illness. This occurs due to issues with insulin synthesis. Except for one significant variation, people with or without diabetes have similar metabolisms. People with diabetes have malfunctioning insulin hormones.

Typically, your saliva and digestive system break down carbohydrates after you eat. When carbs are digested, a substance called glucose is released into the bloodstream. Insulin is created by your pancreas and delivers glucose to your cells so they can be powered. Diabetes affects a person's ability to either respond to insulin, make enough, or both. Chronically elevated blood sugar levels may result from this.

Can a fast metabolism help avoid diabetes?

As discussed, diabetes is considered a metabolic disease. This means, our metabolism plays an integral role in managing or preventing diabetes. Many healthy habits improve our metabolism and also ensure the prevention of diabetes.

These alterations not only fasten metabolism but also help curb other factors that might lead to diabetes. Factors such as poor diet, lack of exercise, practicing poor habits, etc.

Here's how you can ensure you fasten your metabolism and further lower your risk of diabetes:

1. Lose excess weight

Obesity lowers the risk of developing diabetes. People in one significant trial who lost roughly 7% of their body weight by dietary and exercise improvements saw a nearly 60% reduction in their chance of acquiring diabetes. Based on your current body weight, choose a weight loss target. Discuss attainable short-term objectives and expectations with your doctor.

2. Eat right

Eat a lot of whole grains, fruits, and veggies. Choose nonfat dairy products and lean meats. Eat fewer foods high in sugar and fat. Remember that sugar is made from carbohydrates, therefore try to consume it in moderation. Try to keep your intake constant from meal to meal.

3. Exercise

You should strive for 30 minutes of vigorous exercise each week that makes you sweat and breathe more tediously. Maintaining an active lifestyle will help you boost your metabolism and further lower your blood sugar.

Keep these factors in mind if you wish to improve your metabolism and also reduce the risk of diabetes.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

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Can A Fast Metabolism Reduce The Risk Of Diabetes? Here's Everything You Must Know - NDTV

Introduction

This fact sheet provides information on weight-loss dietary supplements*, including summaries of research on the safety and efficacy of several of the most commonly used ingredients in these products.

More than two-third of adults and almost one-third of children and adolescents in the United States are overweight or have obesity [1,2]. Forty-five percent of Americans who are overweight and 67% of those with obesity are trying to lose weight [3].

Health experts agree that making lifestyle changesincluding following a healthy dietary pattern, reducing caloric intake, and engaging in physical activityis the basis for achieving long-term weight loss [4-7]. But because making diet and lifestyle changes can be difficult, many people turn to dietary supplements promoted for weight loss in the hope that these products will help them more easily achieve their weight-loss goals.

Approximately 15% of U.S. adults have used a weight-loss dietary supplement at some point in their lives; more women report use (21%) than men (10%) [8]. Americans spend about $2.1 billion a year on weight-loss dietary supplements in pill form (e.g., tablets, capsules, and softgels) [9], and one of the top 20 reasons why people take dietary supplements is to lose weight [10].

Dietary supplements promoted for weight loss encompass a wide variety of products and come in a variety of forms, including capsules, tablets, liquids, powders, and bars [11]. Manufacturers market these products with various claims, including that these products reduce macronutrient absorption, appetite, body fat, and weight and increase metabolism and thermogenesis. Weight-loss products can contain dozens of ingredients, and some contain more than 90 [11]. Common ingredients in these supplements include botanicals (herbs and other plant components), dietary fiber, caffeine, and minerals.

In its report on dietary supplements for weight loss, the U.S. Government Accountability Office concluded that "little is known about whether weight loss supplements are effective, but some supplements have been associated with the potential for physical harm" [12]. Many weight-loss supplements are costly, and some of these products ingredients can interact or interfere with certain medications. So it is important to consider what is knownand not knownabout each ingredient in any dietary supplement before using it.

People who are considering using weight-loss supplements should talk with their healthcare provider to discuss these products' potential benefits and risks. This is especially important for those who have medical conditions, including high blood pressure, diabetes, and liver or heart disease. Yet, according to a large national survey, less than one-third of U.S. adults who use weight-loss dietary supplements discuss this use with a healthcare professional [8].

*Dietary supplements are labeled with a Supplement Facts panel and do not include meal replacement shakes or prescription or over-the-counter medications.

The U.S. Food and Drug Administration (FDA) regulates dietary supplements, including those promoted for weight loss [13]. Like other dietary supplements, weight-loss supplements differ from over-the-counter or prescription medications in that the FDA does not classify them as drugs. Unlike drugs, dietary supplements do not require premarket review or approval by the FDA. Supplement manufacturers are responsible for determining that their products are safe and their label claims are truthful and not misleading. If the FDA finds a supplement to be unsafe, it may take enforcement action to remove the product from the market or ask the manufacturer to recall the product. The FDA and the Federal Trade Commission can also take regulatory actions against manufacturers that make unsubstantiated weight-loss claims about their products. The FDA does not permit dietary supplements to contain pharmaceutical ingredients, and manufacturers may not promote dietary supplements to diagnose, treat, cure, or prevent any disease [13].

For more information about dietary supplement regulation, see the Office of Dietary Supplements (ODS) publication, Dietary Supplements: What You Need to Know.

Weight-loss dietary supplements contain a wide variety of ingredients. Not surprisingly, the amount of scientific information available on these ingredients varies considerably. In some cases, evidence of their purported benefits consists of limited data from animal and laboratory studies, rather than data from human clinical trials. In other cases, studies supporting a given ingredients use are small, of short duration, and/or of poor quality, limiting the strength of the findings. In almost all cases, additional research is needed to fully understand the safety and/or efficacy of a particular ingredient [3].

Complicating the interpretation of many study results is the fact that most weight-loss dietary supplements contain multiple ingredients, making it difficult to isolate the effects of each ingredient and predict the effects of the combination. Evidence may exist for just one of the ingredients in a finished product, and no evidence may be available for an ingredient when it is combined with other ingredients. Furthermore, dosages and amounts of active components vary widely among weight-loss supplements, and a products composition is not always fully described in published studies [14]. Studies might also use different and sometimes inappropriate assessment techniques to measure the effectiveness of a given treatment. All of these factors can make it difficult to compare the results of one study with those of another.

Table 1 briefly summarizes the findings discussed in more detail in this fact sheet on the safety and efficacy of the most common ingredients of weight-loss dietary supplements. These ingredients are listed and discussed in the table and text in alphabetical order. Dosage information is provided when it is available. However, because ingredients might not be standardized and many products contain proprietary blends of ingredients, the active compounds and their amounts might not be comparable among products [15].

Research findings: Possible modest reduction in body weight and waist circumference

Reported adverse effects: Headache, difficulty sleeping, flatulence, and gas

Research findings: No effect on body weight

Reported adverse effects: Flatulence

Research findings: Possible increase in resting metabolic rate and energy expenditure; inconclusive effects on weight loss

Reported adverse effects: Chest pain, anxiety, headache, musculoskeletal complaints, and increased blood pressure and heart rate

Research findings: Possible modest effect on body weight or decreased weight gain over time

Reported adverse effects: Nervousness, jitteriness, vomiting, and tachycardia

Research findings: No effect on body weight, weight loss, or prevention of weight gain based on clinical trials

Reported adverse effects: Constipation, kidney stones, and interference with zinc and iron absorption at intakes above 2,0002,500 mg for adults

Research findings: Might reduce energy intake but no effect on body weight

Reported adverse effects: Gastrointestinal distress, increased insulin levels, and decreased high-density lipoprotein (HDL) levels

Research findings: Possible modest reduction in body weight

Reported adverse effects: Nausea, vomiting, diarrhea, abdominal cramps, and a fishy body odor; might increase trimethylamine N-oxide (TMAO) levels, which are linked to greater cardiovascular disease risk

Research findings: Minimal effect on body weight

Reported adverse effects: Flatulence, bloating, constipation, indigestion, nausea, and heartburn

Research findings: Minimal effect on body weight and body fat

Reported adverse effects: Headache, watery stools, constipation, weakness, vertigo, nausea, vomiting, and urticaria (hives)

Research findings: No effect on body weight

Reported adverse effects: More frequent bowel movements, loose stools

Research findings: Minimal effect on body weight and body fat

Reported adverse effects: Abdominal discomfort and pain, constipation, diarrhea, loose stools, dyspepsia, and (possibly) adverse effects on blood lipids and glucose homeostasis

Research findings: Insufficient research to draw firm conclusions

Reported adverse effects: None known

Research findings: Little to no effect on body weight

Reported adverse effects: Headache, nausea, upper respiratory tract symptoms, gastrointestinal symptoms, mania, and liver damage

Research findings: Little to no effect on body weight

Reported adverse effects: Loose stools, flatulence, diarrhea, constipation, and abdominal discomfort

Research findings: Possible modest effect on body weight

Reported adverse effects: Headache and urinary tract infections

Research findings: Possible modest effect on body weight

Reported adverse effects (for green tea extract): Constipation, abdominal discomfort, nausea, increased blood pressure, and liver damage

Research findings: No effect on body weight

Reported adverse effects: Abdominal pain, flatulence, diarrhea, nausea, and cramps

Research findings: No effect on energy intake or body weight based on one study

Reported adverse effects: Headache, dizziness, nausea, and vomiting

Research findings: Inconsistent effects on body fat, waist and hip circumference, and body weight

Reported adverse effects: Gastrointestinal symptoms, such as gas

Research findings: Possible minimal effect on body weight and body fat

Reported adverse effects: Diarrhea, gas, bloating, and (possibly) decreased HDL levels

Research findings: Insufficient research to draw firm conclusions

Reported adverse effects: None known

Research findings: No effect on body weight

Reported adverse effects: Anorexia, weight loss, polyuria, heart arrhythmias, and increased calcium levels leading to vascular and tissue calcification

Research findings: Possible modest effect on body weight and body fat

Reported adverse effects: Headache, soft stools, flatulence, and constipation

Research findings: No effect on body weight; insufficient research to draw firm conclusions

Reported adverse effects: Headache, anxiety, agitation, hypertension, and tachycardia, myocardial infarction, cardiac failure, and death

African Mango [Irvingia gabonensis (Aubry-Lecomte ex ORorke) Baill.]

African mango, or Irvingia gabonensis, is a fruit-bearing tree that is native to western and central Africa [16]. Irvingia gabonensis seed kernel extract has been proposed to promote weight loss by inhibiting adipogenesis, as demonstrated in vitro [17]. In addition, a proprietary extract of Irvingia gabonensis, IGOB131, reduces serum levels of leptin [18], a hormone that is positively correlated with body weight and percentage body fat [19]. IGOB131 might also reduce total cholesterol and low-density lipoprotein (LDL) levels [18].

Efficacy: Studies have examined the effects of Irvingia gabonensis on weight loss to only a limited extent in humans. A clinical trial conducted in Cameroon randomized 102 adults with overweight or obesity (body mass index [BMI] >25) to receive either 150 mg IGOB131 or placebo 3060 minutes before lunch and dinner (300 mg total daily dose) for 10 weeks [18]. Participants who received the extract had significantly lower body weight, body fat, and waist circumference at the end of the trial than those taking a placebo. This trial, along with two others, was included in a 2013 systematic review whose authors reported that Irvingia gabonensis extract causes statistically significant reductions in body weight and waist circumference [19]. The authors noted, however, that the trials included in the review used different study methodologies, small samples, short intervention periods, and varying daily doses of Irvingia gabonensis extract (300 mg to 3,150 mg); in addition, the trials were all conducted by the same authors. Additional trials with larger samples and diverse populations are needed to determine whether Irvingia gabonensis extract is effective for weight loss [19].

Safety: Irvingia gabonensis extract appears to be well tolerated. No adverse effects have been found in rats at doses up to 2,500 mg/kg body weight per day [20], but its safety has not been rigorously studied in humans. Most reported adverse effects are mild, including headache, difficulty sleeping, flatulence and gas [19]. However, Irvingia gabonensis has been associated with renal failure in a patient with chronic kidney disease [21].

Beta-Glucans

Beta-glucans are glucose polysaccharides found in bacteria, yeasts, fungi, and cereal grains (such as oats and barley). As soluble dietary fibers, beta-glucans are proposed to increase satiety and gastrointestinal transit time and to slow glucose absorption [16]. Consumption of beta-glucans from barley has been shown to reduce energy intake and appetite in humans [22].

Efficacy: Several studies have investigated the effects of beta-glucans on blood lipids, blood pressure, and insulin resistance, with weight loss as a secondary outcome. In one of these studies, 66 women who were overweight followed a low-calorie diet (designed to produce a 0.5 kg/week weight loss) for 3 months that was supplemented with 56 g/day beta-glucan (from oat bran), 89 g/day beta-glucan, or no beta-glucan (control) [23]. At the end of the trial, all groups lost weight and had a smaller waist circumference, but there were no significant differences between groups. Similarly, other trials have found that 310 g/day beta-glucans for 412 weeks does not have a significant effect on weight loss [16].

Safety: Beta-glucans appear to be well tolerated. Reported adverse effects include increased flatulence, but not changes in stool consistency, stool frequency, or bloating [24].

Bitter Orange [(Citrus aurantium L.); zhi qiao]

Bitter orange is the common name for the botanical Citrus aurantium. The fruit of this plant is a source of p-synephrine (often referred to simply as synephrine) and other protoalkaloids [25- 28]. As alpha-adrenergic agonists, synephrine alkaloids can mimic the action of epinephrine and norepinephrine. However, the extent to which bitter orange and synephrine cause similar cardiovascular and central-nervous-system effects to epinephrine and norepinephrine (e.g., increased heart rate and blood pressure) is not clear [25-27].

Studies suggest that bitter orange increases energy expenditure and lipolysis and that it acts as a mild appetite suppressant [25,27]. After the FDA banned the use of ephedrine alkaloids in dietary supplements in 2004 [see section on ephedra (m hung)], manufacturers replaced ephedra with bitter orange in many products; thus, bitter orange became known as an ephedra substitute [29]. Although synephrine has some structural similarities to ephedrine, it has different pharmacological properties [27,30].

Efficacy: Several small human studies have examined whether bitter orange is effective for weight loss [30]. Interpreting the results of these studies is complicated by the fact that bitter orange is almost always combined with other ingredients in weight-loss supplements.

In one study, 20 healthy adults who were overweight (BMI >25) took a product containing 975 mg bitter orange extract (6% synephrine alkaloids), 528 mg caffeine, and 900 mg St. Johns wort; a placebo; or nothing (control) each day for 6 weeks [31]. All participants also took part in a circuit-training exercise program and were counseled to consume 1,800 kcal/day. At the end of the study, participants taking the combination bitter orange product had a significantly greater reduction in percent body fat and fat mass and a greater increase in basal metabolic rate than those in the placebo and control groups. Participants in all groups lost weight, but the authors did not report whether the mean reduction in body weight in the treatment group (1.4 kg) was significantly greater than that in the placebo group (0.9 kg) or control group (0.4 kg) [32].

In another study, 8 healthy people with overweight or obesity (BMI 2540) received counseling to follow a 1,2001,500 kcal/day diet and were randomized to take either an herbal supplement containing bitter orange (18 mg synephrine/day) and other ingredients, including guarana extract as a source of caffeine (396 mg caffeine/day), or placebo [33]. The peak rise in resting metabolic rate at baseline was significantly higher in participants taking the herbal supplement than those in the placebo group, but the difference was not significant at the end of the 8-week study. Participants taking the herbal supplement had a significant increase in mean body weight (1.13 kg) compared with those taking a placebo (0.09 kg) at the end of the study. However, this increase in body weight did not significantly affect body fat and lean tissue levels or waist circumference. The authors noted that the weight gain might have occurred by chance because the trial was insufficiently powered to detect this small difference.

The authors of a 2012 review of 23 small human clinical studies involving a total of 360 participants concluded that synephrine increases resting metabolic rate and energy expenditure [30]. The authors of an earlier review of animal studies, clinical trials, physiologic studies, and case reports concluded that synephrine alkaloids have a suggestion of some benefit to weight loss, but the available data are very limited and cannot be considered conclusive [25]. Similarly, a 2011 systematic review of four weight loss trials (including the two described above) concluded that the evidence of efficacy for bitter orange/synephrine is contradictory and weak [34]. According to all of these reviews, longer-term clinical trials with rigorous designs and large samples are needed to determine the value of bitter orange for weight loss.

Safety: Products containing bitter orange may have significant safety concerns. Reported adverse effects include chest pain, headache, anxiety, elevated heart rate, musculoskeletal complaints, ventricular fibrillation, ischemic stroke, myocardial infarction, and death [34,35]. However, many of the products with these effects contain multiple herbal ingredients, and the role of bitter orange in these adverse effects cannot be isolated. Some studies indicate that bitter orange and synephrineas bitter orange extract or pure synephrineraise blood pressure and heart rate, but other studies show that they do not have these effects [25-27,31,36-39]. For example, a single dose of 900 mg bitter orange standardized to 6% (54 mg) synephrine significantly increased heart rate as well as systolic and diastolic blood pressure for up to 5 hours compared to placebo in 15 healthy men and women [38]. However, in an 8-week clinical trial in 80 healthy, resistance-trained adult men, a dietary supplement containing bitter orange extract (providing 20 mg synephrine/day), 284 mg caffeine, and other ingredients did not increase resting heart rate, systolic or diastolic blood pressure, or reported side effects at 4 and 8 weeks compared to placebo or the same supplement formulation without synephrine [40]. Some researchers have suggested that synephrine might not act directly as a cardiovascular stimulant [27,37,39]. Instead, caffeine, other stimulants in multicomponent formulations, and other constituents of bitter orange or adulterants (such as m-synephrine, which is not naturally present in bitter orange) might be responsible for its observed effects.

Caffeine, Including Caffeine from Guarana, Kola Nut, Yerba Mat, or Other Herbs

Many dietary supplements promoted for weight loss contain added caffeine or an herbal sourcesuch as guarana (Paullinia cupana), kola (or cola) nut (Cola nitida), and yerba mat (Ilex paraguariensis)that naturally contains caffeine. Green tea and other forms of tea also contain caffeine (see section on green tea). Some weight-loss supplement labels do not declare the amount of caffeine in the product and only list the herbal ingredients. As a result, consumers might not be aware that the presence of certain herbs means that a product contains caffeine and possibly other stimulants [41].

Caffeine is a methylxanthine that stimulates the central nervous system, heart, and skeletal muscles. It also increases gastric and colonic activity and acts as a diuretic [42,43]. Caffeine has a half-life of about 6 hours; blood levels increase within 1545 minutes of consumption, and they peak at around 60 minutes [44]. Caffeine increases thermogenesis in a linear, dose-dependent fashion in humans [45]. A 100 mg dose of caffeine, for example, increased energy expenditure by a mean of 9.2 kcal/hr more than placebo in healthy humans, and this effect lasted for three hours or more. Caffeine might also contribute to weight loss by increasing fat oxidation through sympathetic activation of the central nervous system and by increasing fluid loss [41,45]. Habitual use of caffeine however, leads to caffeine tolerance and a diminishment of these effects [41,43].

Efficacy: Caffeine increases energy expenditure and fat oxidation [44]. However, the extent to which these effects affect weight loss is less clear, partly because clinical trials examining the effects of caffeine on weight loss have all been short and have used combination products. In one study, 167 participants with overweight or obesity (BMI 2540) took a supplement containing kola nut (192 mg/day caffeine) and ma huang (90 mg/day ephedrine) or placebo [46]. Participants were counseled to eat a normal diet except for limiting dietary fat to 30% of calories and to exercise moderately. After 6 months, those in the treatment group lost significantly more weight (mean weight loss 5.3 kg) than those in the placebo group (2.6 kg) and had significantly greater body fat reduction. A product containing caffeine plus glucosyl hesperidin (G-hesperidin, a flavonone glycoside found mainly in citrus fruits) reduced abdominal fat and BMI in a clinical trial in Japan [47]. In this study, 75 healthy men and women who were overweight (BMI 2430) received one of five treatments daily for 12 weeks while maintaining their regular lifestyle and eating habits. The five treatments were placebo and four formulations of 0, 25, 50, or 75 mg caffeine plus 500 mg G-hesperidin. The 75 mg caffeine plus G-hesperidin significantly reduced BMI by a mean of 0.56 vs. 0.02 for placebo. The 50 or 75 mg caffeine plus G-hesperidin also significantly reduced abdominal fat compared to placebo, whereas the G-hesperidin alone or with only 25 mg caffeine did not significantly affect BMI or abdominal fat. These findings indicate that the higher doses of caffeine might be responsible for the observed effects.

In another study, 47 adults who were overweight (BMI 2630) were randomized to take a combination product containing 336 mg yerba mat (11.5% caffeine), 285 mg guarana (36% caffeine), and 108 mg damiana (a botanical extract that contains essential oils, resins, and tannins but not caffeine) or placebo 15 minutes before each main meal for 45 days while maintaining their normal eating habits [48]. At the end of the study, participants taking the herbal product lost a mean of 5.1 kg compared to 0.3 kg for those taking the placebo.

Data from a 12-year prospective observational study provide some insight into the long-term association between caffeine intake and body weight [49]. In this study, researchers followed 18,417 healthy men and 39,740 healthy women enrolled in either the Nurses Health Study or the Health Professionals Follow-Up Study. On average, participants gained some weight during the study, but men who increased their caffeine intake during the 12 years of follow-up gained a mean of 0.43 kg less than those who decreased their caffeine consumption. For women, the corresponding mean difference in weight gain was 0.35 kg less. In a cross-sectional study, German adults who had lost weight and maintained the weight loss (n = 494) reported significantly higher consumption of coffee and other caffeinated beverages (mean intake 3.83 cups/day) than the general population (n = 2,129, mean intake 3.35 cups/day), suggesting that caffeine might help with weight loss maintenance [50]. However, further research is needed to confirm this finding.

Safety: For healthy adults, the FDA and the European Food Safety Authority (EFSA) state that up to 400 mg/day caffeine does not pose safety concerns [51,52], whereas the American Medical Association recommends a limit of 500 mg/day [53]. For comparison, an 8-ounce cup of brewed coffee contains about 85100 mg caffeine . The FDA and EFSA have not set a safe level of intake for children, but the American Medical Association recommends that adolescents consume no more than 100 mg/day, and the American Academy of Pediatrics discourages children and adolescents from consuming caffeine and other stimulants [51-54].

Caffeine can cause sleep disturbances and feelings of nervousness, jitteriness, and shakiness. Caffeine can be toxic at doses of 15 mg/kg (about 1,000 mg for a 150-lb adult), causing nausea, vomiting, tachycardia, seizures, and cerebral edema [42]. Doses above 150 mg/kg (about 10,000 mg for a 150-lb adult) can be fatal. Combining caffeine with other stimulants, such as bitter orange and ephedrine, can potentiate these adverse effects. According to an analysis, 47% of calls to the California Poison Control System in 2006 reporting adverse effects or toxicities potentially caused by dietary supplements involved products containing caffeine [55]

Calcium

Calcium is an essential mineral that is stored in the bones and teeth, where it supports their structure and function. Calcium is required for vascular contraction and vasodilation, muscle function, nerve transmission, intracellular signaling, and hormonal secretion [56]. The Recommended Dietary Allowance (average daily level of intake sufficient to meet the nutrient needs of 9798% of healthy individuals) for calcium ranges from 1,000 to 1,300 mg/day for children and adults aged 4 years and older.

Several studies have correlated higher calcium intakes with lower body weight or less weight gain over time [57-61]. Two explanations have been proposed. First, high calcium intakes might reduce calcium concentrations in fat cells by decreasing the production of parathyroid hormone and the active form of vitamin D. Decreased intracellular calcium concentrations, in turn, might increase fat breakdown and discourage fat accumulation in these cells [59]. Second, calcium from food or supplements might bind to small amounts of dietary fat in the digestive tract and prevent absorption of this fat [59,62,63]. Dairy products, in particular, might contain additional components that have even greater effects on body weight than their calcium content alone would suggest [60,64-67]. For example, protein and other components of dairy products might modulate appetite-regulating hormones [61].

Efficacy: A 2014 randomized crossover trial in 15 healthy young men found that diets high in milk or cheese (supplying a total of 1,700 mg/day calcium) significantly increased fecal fat excretion compared to a control diet that supplied 500 mg calcium/day [68]. However, the results from clinical trials examining the effects of calcium on body weight have been largely negative. For example, supplementation with 1,500 mg/day calcium (from calcium carbonate) was investigated in 340 adults with overweight or obesity (BMI 25) with mean baseline calcium intakes of 878 mg/day (treatment group) and 887 mg/day (placebo group) [69]. Compared to placebo, calcium supplementation for 2 years had no clinically significant effects on weight.

The authors of four reviews of published studies on the effects of calcium from supplements or dairy products on weight management reached similar conclusions [70-73]. These reviews include a 2009 evidence report from the Agency for Healthcare Research and Quality whose authors concluded that, overall, clinical trial results do not support an effect of calcium supplementation on weight [70]. In addition, a 2015 meta-analysis of 41 randomized controlled trials found no benefit of calcium supplementation or increased dairy food consumption for body weight or body fat [73]. A 2016 meta-analysis of 33 randomized trials and longitudinal studies lasting 12 weeks to 6 years found that calcium from foods or supplements had no overall effect on body weight [74]. However, in subgroup analyses, calcium did reduce body weight in some groups, including children, adolescents, adult men, premenopausal women, women older than 60, and people with normal BMI [74]. Overall, the results from clinical trials do not support a clear link between higher calcium intakes and lower body weight, prevention of weight gain, or weight loss.

Safety: The Tolerable Upper Intake Level (UL; maximum daily intake unlikely to cause adverse health effects) for calcium established by the Institute of Medicine of the National Academies (now the Academy of Medicine at the National Academies of Sciences, Engineering, and Medicine) is 2,500 mg/day for adults aged 1950 years and 2,000 mg for adults aged 51 and older [56]. High intakes of calcium can cause constipation and might interfere with the absorption of iron and zinc, although this effect is not well established. High intakes of calcium from supplements, but not foods, have been associated with an increased risk of kidney stones [56,75-77].

Capsaicin and Other Capsaicinoids

Capsaicinoids give chili peppers their characteristic pungent flavor. Capsaicin is the most abundant and well-studied capsaicinoid [78]. Capsaicin and other capsaicinoids have been proposed to have anti-obesity effects via their ability to increase energy expenditure and lipid oxidation, attenuate postprandial insulin response, increase satiety, and reduce appetite and energy intake [78-82]. Other research suggests that capsaicin increases satiety by inducing gastrointestinal distress (e.g., pain, burning sensation, nausea, and bloating, which could all reduce the desire to eat) rather than by releasing satiety hormones [82].

Efficacy: Most research on capsaicin and other capsaicinoids focuses on their effects on energy intake and appetite, rather than body weight. A meta-analysis of eight randomized, placebo-controlled clinical trials evaluated the effects of capsaicinoids on ad libitum energy intake in a total of 191 participants who had a normal body weight or were moderately overweight [78]. Doses of capsaicinoids ranged from 0.2 mg in a single meal to 33 mg/day for 4 weeks (via chili powder, chili-containing foods, or chili capsules). Overall, consuming capsaicinoids significantly reduced energy intake by a mean of 74 kcal per meal; body weight was not assessed, so the impact of this calorie reduction on weight loss cannot be quantified. The authors noted that the results suggest that at least 2 mg capsaicinoids are needed to reduce calorie intake but that the studies were very heterogeneous.

A 2017 clinical trial compared 2 mg/day and 4 mg/day capsaicinoid supplements for 12 weeks in 77 adults who were overweight [83]. At the end of the trial, participants receiving 4 mg/day capsaicinoids reported a mean intake of 252 fewer calories per day than those receiving placebo and a mean of 140 fewer calories per day than those receiving 2 mg/day capsaicinoids. However, the calorie reductions did not significantly affect body weight at either 6 weeks or 12 weeks.

Safety: Supplementation with 4 mg/day capsaicinoids can cause gastrointestinal distress [83]. It might also increase serum insulin and reduce high-density lipoprotein (HDL) cholesterol levels. Otherwise, capsaicin and other capsaicinoids appear to be safe. Research is underway to reduce the pungency and "chili taste" associated with capsaicin while retaining its potential biological effects [81].

Carnitine

Carnitine is the generic term for several compounds, including L-carnitine itself, several acylcarnitines (e.g., acetyl-L-carnitine), and propionyl-L-carnitine. It is composed of the amino acids lysine and methionine [84]. Carnitine is naturally present in animal products such as meat, fish, poultry, and milk and dairy products; small amounts are present in some plant foods. Humans synthesize carnitine from its constituent amino acids, so dietary carnitine intake is not necessary. Almost all cells of the body contain carnitine, which transports fatty acids into the mitochondria and acts as a cofactor for fatty acid beta-oxidation [85]. Because of these effects, carnitine has been proposed as a weight-loss agent.

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Office of Dietary Supplements (ODS)

Objective: To examine the evidence for intermittent fasting (IF), an alternative to calorie-restricted diets, in treating obesity, an important health concern in Canada with few effective office-based treatment strategies.

Data sources: A MEDLINE and EMBASE search from January 1, 2000, to July 1, 2019, yielded 1200 results using the key words fasting, time restricted feeding, meal skipping, alternate day fasting, intermittent fasting, and reduced meal frequency.

Study selection: Forty-one articles describing 27 trials addressed weight loss in overweight and obese patients: 18 small randomized controlled trials (level I evidence) and 9 trials comparing weight after IF to baseline weight with no control group (level II evidence). Studies were often of short duration (2 to 26 weeks) with low enrolment (10 to 244 participants); 2 were of 1-year duration. Protocols varied, with only 5 studies including patients with type 2 diabetes.

Synthesis: All 27 IF trials found weight loss of 0.8% to 13.0% of baseline weight with no serious adverse events. Twelve studies comparing IF to calorie restriction found equivalent results. The 5 studies that included patients with type 2 diabetes documented improved glycemic control.

Conclusion: Intermittent fasting shows promise for the treatment of obesity. To date, the studies have been small and of short duration. Longer-term research is needed to understand the sustainable role IF can play in weight loss.

Objectif: Examiner les donnes probantes concernant le jene intermittent (JI) comme solution de rechange aux rgimes faibles en calories dans le traitement de lobsit, une importante proccupation en matire de sant au Canada, compte tenu de la raret des stratgies thrapeutiques efficaces applicables en clinique.

Sources des donnes: Une recherche documentaire effectue dans MEDLINE et EMBASE, du 1er janvier 2000 au 1er juillet 2019, a produit 1200 rsultats laide des expressions cls suivantes : fasting, time restricted feeding, meal skipping, alternate day fasting, intermittent fasting et reduced meal frequency.

Slection des tudes: Quelque 41 articles dcrivant 27 tudes portaient sur la perte de poids chez les patients en surpoids et obses : 18 petites tudes randomises contrles (donnes probantes de niveau I) et 9 tudes comparant le poids aprs un JI avec le poids au point de dpart et sans groupe tmoin (donnes probantes de niveau II). Les tudes taient souvent de courte dure (de 2 26 semaines), et la participation tait peu nombreuse (de 10 244 sujets) ; 2 tudes ont dur 1 an. Les protocoles variaient, et seulement 5 tudes incluaient des patients atteints de diabte de type 2.

Synthse: Dans les 27 tudes sur le JI, une perte pondrale variant de 0,8 13 % sest produite sans vnements indsirables srieux. Douze tudes comparant le JI et la restriction de calories ont fait valoir des rsultats quivalents. Les 5 tudes qui comptaient des patients atteints de diabte de type 2 ont document un meilleur contrle glycmique.

Conclusion: Le jene intermittent semble prometteur pour le traitement de lobsit. Jusqu prsent, les tudes comptaient peu de sujets et taient de courte dure. Des recherches plus long terme sont ncessaires pour comprendre le rle durable que peut jouer le JI dans la perte pondrale.

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Intermittent fasting and weight loss: Systematic review - PubMed

Weight Loss: Pre-made iced tea is abundant in sugar and low in nutrients

Trying to lose weight can be time-consuming and often takes a lot of research and hard work. Often, we are acquainted with certain foods and food groups that might be labeled healthy or diet-friendly. However, these foods might worsen if not better for you.

When on a weight loss journey, it is ideal to do proper research on what food and food groups might pose helpful. In this article, we discuss 10 foods that might be slowing your weight loss journey. We also suggest healthier alternatives for these foods.

1. Yogurt cups

Store-bought yogurt cups are typically heavy with sugar and lacking in hunger-suppressing macronutrients that can aid in weight loss. While homemade yogurt has a lot of satiating protein and gut-healthy bacteria. Hence, try adding homemade yogurt to your diet.

2. Store-bought bread

When trying to reduce weight, you should completely avoid consuming overly refined bread. No matter white or brown, store-bought bread is heavily processed. According to studies, eating whole grains reduces visceral fat deposits in the body whereas consuming refined grains increases them. Opt for homemade bread, rotis, brown rice, etc.

3. Fruit juices

Despite the current popularity of juice cleanses, the technique used to prepare juice removes fibre, which is the component that makes our food filling. As a result, you end up consuming a caloric beverage that increases your blood sugar and causes a crash that makes you hungry and is counterproductive to weight reduction. Instead, consume freshly cut fruits.

4. Pre-made coffee

Coffee on its own has accounted for global praise for its many benefits on the body and even for weight loss. However, store-bought, or coffee available at cafes, etc. is abundant in full-fat dairy and sugar. Both of which in abundance spike our calorie intake and also are extremely unhealthy. Instead, make your coffee yourself. This helps you control the content you are consuming.

5. Granola bars

Protein is typically absent from traditional granola bars, which are usually made only of sugar and hydrogenated oils. Although they keep us feeling full, they are not abundant in nutrients. Instead, consume homemade meals that are rich in protein and other nutrients that keep you full as well as satiated.

6. Packed tea

Epigallocatechin gallate (EGCG), catechins, and polyphenols are among many antioxidants present in tea. Tea has been proven to improve metabolism, prevent the growth of new fat cells, and protect against disease. However, pre-made tea is very low in these antioxidants and rich in sugar and preservatives.

7. Artificial sweeteners

Even though these sweeteners are small in quantity, they can cause significant weight gain and increase cravings for sugar. In fact, consuming a lot of artificial sweeteners has been related to a higher risk of type 2 diabetes. Instead, opt for jaggery or other sweeteners that may be available through local markets to avoid preservatives, etc.

In conclusion, certain foods advertised as low-calorie might cause even worse effects on our bodies in the long run. You are encouraged to try to consume as many homemade foods as possible. This helps you avoid ultra-processed foods and foods that do more harm than good.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

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Weight Loss: 7 Everyday Foods That Might Be Slowing Your Weight Loss & What To Eat Instead - NDTV

Belly fat is stubborn. Trying to get rid of it can feel like a losing game, even with the proper diet. But one drink that many people are sipping on for its purported belly fat-reducing abilities is enzyme coffee.

Enzyme coffee is powdered coffee that has added chromium (a mega dose 1,000 mg which is 2857% of your daily value), green tea leaf extract, green coffee bean extract, guarana, yerba mate, all mixed together, explains Roxana Ehsani, MS, RD, CSSD, LDN, Registered Dietitian Nutritionist in Miami, Florida.

Enzyme coffee is very high in caffeine225 mg of caffeine from both the coffee and green coffee bean.

Theres also yerba mate, which also contains caffeine, but is not listed the mg of caffeine it provides, therefore could be potentially higher, adds Ehasni. It also contains L-theanine, an amino acid found in teas, and alpha-GPC, a phospholipid, and a herb and root extract.

Related: Is Coffee Good for Weight Loss?

She points out that a regular cup of coffee is typically around 95 mg of caffeine per cup.

Technically, there are no specific scientific studies out there that support the idea that enzyme coffee will melt away your belly fat.

However, Ehsani points out that it does contain a lot of caffeine and chromium.

Chromium is an essential mineralit helps regulate glucose metabolism and insulin sensitivity, she says. Some studies have indicated that supplementing with it may reduce appetite and overall food intake, which could result in weight loss.

One study found that overweight women who supplemented it daily for eight weeks saw a 25% reduction in food intake, due to lower levels of craving and hunger.

In general, Ehsani explains that coffee increases your metabolism thanks to its caffeine. One study found that four cups of coffee reduced body fat by 4%.

Related: How to Lose Belly Fat Naturally

And caffeine specifically is what is working to "burn" belly fat, thanks to caffeines ability to stimulate the nervous system in order to mobilize fat cells to break down into fatty acids that are then used for energy, explains Jonathan Valdez, RDN, owner of Genki Nutrition and a spokesperson for the New York State Academy of Nutrition and Dietetics.

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Caffeine works to increase your resting metabolic rate, which is the amount of calories you burn while at rest.

Therefore, when you drink caffeine or coffee, it increases the amount of calories you can burn even at rest temporarily, says Ehsani. A faster metabolism or resting metabolic rate means you are burning more at rest, which can result in weight loss.

She also adds that there is some evidence that coffee can support weight loss efforts, but more studies need to be conducted first.

Plus, coffee alone will not make you lose weight. But when you drink it along with exercise and staying in a calorie deficit, that can help set you up for success.

Related: How to Calculate a Calorie Deficit

If included with exercise, coffee can help fight fatigue and maximize performance so you can burn more calories. 3 to 6 kg per kilogram of weight 60 minutes prior to working out is best, adds Valdez. More importantly, the overall caloric deficit has to be present versus caffeine alone.

However, there are certain people who should avoid drinking enzyme coffee.

Due to its high caffeine amount, people should drink with caution, and teens, young adults, pregnant women, and anyone sensitive to caffeine in large doses, should avoid, says Ehsani. Finally it also contains guarana, which is a plant that contains caffeine and stimulants, but does not list the amount [of caffeine].

She adds that most health and medical professionals advise no more than 400 mg of caffeine per day, equaling about four cups of coffee daily.

Be careful with consuming high doses of caffeine, and be wary of supplements like this one that sound too good to be true, says Ehsani. There are plenty of other healthy and safe ways you can lose weight. Also be careful with consuming high doses of chromium, as it may interact with supplements or medications you are currently taking.

Finally, you should always check with your medical provider before consuming.

Next up:31 Different Types of Coffee Drinks, All Explained

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Everyone's Sipping On Belly Fat-Reducing Enzyme CoffeeHere's What Nutritionists Think Of It - Parade Magazine

FRIDAY, Sept. 9, 2022 (HealthDay News) -- Dieters who believe that eating a big breakfast followed by a small dinner is the surest way to lose weight will likely be very disappointed by the findings of a new, small study.

What did the researchers discover? Eating the largest meal early in the day is unlikely to make any difference.

The notion of timing of eating to influence health has been around for a long time, said study author Alexandra Johnstone, a registered nutritionist and professor in the school of medicine, medical sciences and nutrition with the Rowett Institute at the University of Aberdeen in Scotland.

Johnstone acknowledged that the advice to breakfast like a king and dine like a pauper has plenty of adherents.

And prior research has in fact suggested that eating earlier in the day enhanced weight loss, affecting energy metabolism, compared to eating later in the day, she noted.

Still, chrono-nutrition the relationship between food intake and time of day is a relatively young science, Johnstone cautioned.

To try to separate myth from fact, she and her colleagues decided to conduct a diet test involving 16 men and 14 women. For a month, each participant was randomly assigned to follow a morning-heavy diet or an evening-heavy diet, the study authors explained.

All meals were based on a 30% protein, 35% carbs and 35% fat breakdown, while total daily calorie intake was fixed.

But those on the morning-heavy diet consumed 45% of their daily calories at breakfast, followed by 35% and 20% at lunch and dinner, respectively.

In contrast, those on the evening-heavy diet followed a 20%, 35% and 45% daily calorie split.

At the end of the month, all participants took a one-week break, which was then followed by a switch: for the following month all the morning-heavy eaters became evening-heavy eaters, and vice versa.

The result: We found weight loss was similar with both diets," Johnstone said.

All participants did lose a notable amount of weight, with an average loss of about 7 pounds during each of the one-month periods. Its just that neither dietary pattern prompted more weight loss.

However, Johnstone and her colleagues did identify one big difference between the two styles of eating: diminished hunger among those on the morning-heavy diet.

While there was no impact on energy expenditure, she noted, there was a positive influence of big breakfast to control appetite throughout the day, with less hunger.

And that could give a morning-heavy diet a leg up in the long run, she said.

Hunger is one of the main reasons that people fail to comply to a weight-loss or calorie-restricted diet, said Johnstone. So if we have diet strategies that can help control hunger, then it would be beneficial in the real world.

Johnstone and her team also stressed that there is unlikely to be a one-size-fits-all approach to how dietary planning affects metabolism. Yet broadly speaking, our work suggests that the distribution of calories throughout the day does not influence energy metabolism or weight loss, she said.

The findings were published online Sept. 9 in the journal Cell Metabolism.

Connie Diekman is a food and nutrition consultant, sports dietician and former president of the Academy of Nutrition and Dietetics.

Though not involved in the study, she said that while the findings didnt surprise her, the challenge with this kind of analysis is that no human body functions in the exact same way as another.

But as a registered dietician, I suggest two things to clients, Diekman added. One, enjoy a meal within one hour of getting up to help bring blood sugar up from the overnight low level. For that meal, try to enjoy some protein and some carbohydrate, to not only help raise the blood sugar but to possibly keep the blood sugar up for a few hours. And number two, fuel the body every three to four hours, to avoid excessive drops in blood sugar, which can lead to overeating, she said.

More information

There's more on good eating habits at the U.S. Centers for Disease Control and Prevention.

SOURCES: Alexandra Johnstone, PhD, registered nutritionist and professor, school of medicine, medical sciences and nutrition, Rowett Institute, University of Aberdeen, Scotland; Connie Diekman, MEd, RD, food and nutrition consultant, sports dietician and former president, Academy of Nutrition and Dietetics; Cell Metabolism, Sept. 9, 2022, online

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Are Big Breakfasts Really the Key to Weight Loss? - Branson Tri-Lakes news

Banana is considered an anomaly in fruits, usually seen in the context of weight gain. The truth is far from it actually. Bananas are, in fact, a slimming superfood. If you are looking for a foolproof way to diminish hunger (minus weight gain) my advice is: Turn to a banana. First, it is a zero fat food and a medium banana contains less than 100 calories. Not bad at all! Plus, it helps to boost your metabolism and is loaded with Resistant Starch (RS), a kind of fibre that not just fills you up but keeps those damaging cravings away too. Slightly under ripe, firm, medium-sized bananas give you 4.7 grams of RS, perfect to keep you full for a long duration.

A banana has a lot going for it. Compare it to an apple a banana has four times the protein, twice the carbohydrates, three times the potassium, and twice the vitamin C, iron and phosphorus. And whats more, a medium banana contains less than 100 calories. Again, not bad at all.

By the way RS consumption is also associated with lower cholesterol and triglyceride levels and better calcium and magnesium absorption in the body. This translates to stronger bones and a heartier heart. Small wonder then that the scientific term for banana is musa sapientum, meaning the fruit of the wise men.

Great friend of the gutThe high fibre content of bananas keeps the digestion humming along, so beats constipation effectively, without resorting to laxatives. Bananas have a natural antacid effect in the body, so if you suffer from heartburn, try eating a banana for soothing relief. If had with a little salt, it effectively treats dysentery too. Banana delivers the phytochemcial fructo-oligosaccharides, which boosts the good bacteria in our colon and prevents the bad bacteria from overtaking them and producing toxic acids that can create health havoc. This compound also helps the body absorb important bone-strengthening nutrients like calcium and magnesium.

Feel good foodIts a happy fruit too. Its loaded with tryptophan, which gets converted into serotonin in the body. Serotonin is known to relax you, improve your mood and generally make you happier. In fact, low levels of serotonin are a known cause of mood disorders and depression. Bananas also rank as feel-good food due to the high levels of tyrosine they contain. It is a precursor to happy neurotransmitters serotonin and dopamine.

Sleep aidTrust me. Next time you have trouble falling asleep, go to the kitchen and grab a banana instead of reaching out for another sleeping pill. It is a perfect sleep-inducing food thanks to its high magnesium, potassium and tryptophan content. Banana helps the body produce the sleep hormone melatonin naturally, too, due to its high vitamin B 6 content.

Hangover cureThe banana is a perfect fix for hangovers. It helps settle the stomach and wards off nausea since it is a natural antacid. The high dose of potassium helps by replacing the lost potassium (You did go to the loo every 5 minutes last night, remember? Well, that not only dehydrated you, but also depleted the blood electrolytes: sodium, potassium, calcium and magnesium). The lost magnesium replaced by that banana will help relax those pounding headaches by easing your distorted blood vessels too.

Get goingEver noticed why the banana is a hot favourite with all athletes? Thats because it contains three natural sugars sucrose, fructose and glucose combined with an extra-large dose of fibre, so it gives an instant boost along with sustained and substantial energy (thats why you see so many top-level athletes munching on bananas during competitions). It also has high iron content, so has the ability to stimulate haemoglobin production in the bloodstream and keep fatigue away.

Did you know? Banana is a perfect rescue recipe if you are trying to junk the cancer stick (cigarettes). The vitamins B6 and B12 and high potassium and magnesium found in it help the body recover from the effects of nicotine withdrawal.

Beat asthmaBanana is one of the best sources of pyridoxine (vitamin B6) that plays a critical role in the production of molecules (ATP and cAMP), that have been shown to help relax bronchial smooth muscle tissue.

Keep your BP in checkIt is rich in potassium a mineral vital for nerve functions, for keeping the blood pressure down and promoting bone health. Potassium helps counteract the increased urinary calcium loss caused by the high-salt diets typical of todays times, and prevents the bones from thinning out too fast.

Chomp them cuesBut if just biting into it is not really your idea of gastronomic delight (maybe you find them a bit bland!), then just make the banana exciting. A banana for breakfast is a great idea. Take an oval dish and add a cup of cooked oats. Place one banana slice along each lengthwise edge of the dish. Top oats with a sauce of your choice and sprinkle some nuts on top. Or just make a smoothie with yoghurt or milk.

Reach for it in the late afternoon for a quick perk-me-up. Add to a fruit salad, or have it spiced up. Take a banana and make a slit in the skin to open it up. Drizzle in a mixture of 1 teaspoon lime juice, 1 teaspoon honey and teaspoon black salt. Eat straight off the peel.

Need a cooling snack? Try this: peel a banana and dip it in yogurt. Roll in crushed cereal and freeze. Then bite in.

Agreed a peanut butter and banana sandwich drizzled with honey is a commonplace idea (but heavenly yummy, everyone will have to agree) and more a meal than a snack if we look at how calorific it can get, but have you ever tried a banana roti roll? Simply take a roti, apply peanut butter, place a banana in the centre, roll it, cut into small discs and snack on it. Delicious!

Also try this banana ready in a jiffy dessert: Lightly drizzle oil in a skillet over medium heat. Arrange banana slices in a pan and cook for 1-2 minutes on each side. Remove the pan from heat and pour honey mixture (whisk together honey with some water) over the banana. Allow to cool and sprinkle with cinnamon.

At a glanceEat it forKeeping cravings awayKeeping blood pressure in checkCutting fatigue to sizeScoring stronger bones and heartier heartStaying happy and depression freeCleaning out our gut

Fun fact: The first banana split was made in1904, but bananas have been around much longer than that.

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Can bananas help in weight loss? Is the best fruit for high cholesterol? - The Indian Express

If you're constantly struggling to lose weight despite your best efforts, you could be committing several key errors that are wrecking your results. Sure, we know some of the more obvious issueseating junk food, not exercising at all, etc.but in this article, I'll share the lesser-known reasons that seriously slow your progress. Read on to learn about the critical mistakes that sabotage your weight loss, and solve them ASAP.

Far too many people overestimate the number of calories they burn from exercise. (In fact, the calorie counters on some of your favorite cardio machines may be inflating your calorie burn by a whopping 20 to 30%!)

In addition, the number of calories you burn decreases the longer you train; for example, if you burn 400 calories in an hour, doing an additional hour will not burn another 400 calories. Also, the fitter you get, the fewer calories you burn with the same exercise intensity! Why? Because with better fitness, your body becomes more efficient.

Instead, use more realistic measurements. Ultimately, you'll know you're burning enough if your physique is improving.

Related: What Happens to Your Body When You Work Out 7 Days a Week

Calories lurk everywhere. An extra 2 tablespoons of olive oilwhich doesn't seem like muchis 240 calories. An extra pack of sugar with your coffee makes a difference over a week. Oh, and the calories listed on a nutrition label aren't always accurate. (The FDA actually allows a 20% margin of error.) So if you're still not losing weightdespite your "strict" dietcheck how much you're truly consuming versus what you think you're consuming. You might be surprised.

Related: Fitness Mistakes at 50 That Prevent You From Losing Weight, Says Trainer

Everyone knows that if you don't exercise enough, you won't get great results. But if you're doing two-a-days or pushing yourself to exhaustion every time you train, you can also hurt your fat loss.6254a4d1642c605c54bf1cab17d50f1e

Training to exhaustion all the time is unnecessary, as it could push your body into overtraining, elevate your stress hormones, lead to injuries, wreck your sleep, etc. Intense exercise two to four times per week is plentyespecially if you're on a diet that's already low in calories. From there, you add low-to-moderate intensity exercise to supplement. If you're draining yourself with exercise, dialing down can improve your strength, energy, and weight loss more than you'd think.

Your body doesn't improve at the gym; it improves at rest. That's why skimping on sleep infers with your body's ability to lose weight. In fact, many studies show that poor sleep is correlated with larger waistlines and a higher risk of being obese. If you're serious about getting results, prioritize getting eight hours of sleep every night. Not only will you look great, but you'll also feel great!

The last of the critical mistakes that sabotage weight loss has to do with your mindset. Some people who struggle to lose weight also struggle with their mindset and self-image. For example, they might say they've "always been overweight," so even if they lose 10 pounds, they may very well gain it all back in a month. Or they say they've "always been lazy," so they start skipping workouts even after joining a new gym.

Ask yourself: Do you see yourself as a fit person or do you see yourself as something else? Improve your mindset and your self-talk. Be very careful with whatever you say after "I am." It might seem woo-woo or new-age-y, but believe me when I say this could be the missing link to your success. Good luckyou've got this!

Anthony J. Yeung

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5 Critical Mistakes That Sabotage Your Weight Loss, Trainer Reveals Eat This Not That - Eat This, Not That

You may have heard time and time again that healthy weight loss is possible with a balanced diet, regular exercise, frequent hydration and a consistent sleep schedule. While this is true for many, you might find that supplementation and gut-healthy nutrients can assist you on your journey, helping boost your metabolism and promote smoother digestion. We checked in with doctors and health experts for 3 supplement suggestions if your goal is to lose weight healthily over 40.

Read on for tips and insight from Dr. Virginia Blackwell, MD, health and supplement expert at Eve Magazine, Jesse Feder, RDN, CPT, registered dietitian, nutritionist and personal trainer at My Crohns and Colitis Team, Trista Best, MPH, RD, LD, registered dietitian at Balance One Supplements, and Lisa Richards, registered nutritionist and creator of The Candida Diet.

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Taking digestive enzymes before meals, Blackwell explains, can help "break down food and promote better digestion and nutrient absorption." These are particularly beneficial, she adds, for those "dealing with digestive disorders such as Irritable Bowel Syndrome or Candida." Additionally, she notes that they help in weight loss by "speeding up the digestion process and helping your body absorb nutrients more efficiently."Best agrees, and says that some bloating is due to a "lack of certain enzymes necessary for the body to process and digest specific carbohydrates." When the digestive process slows down, she warns that one's metabolism can take a hit as well.

There are many forms of carbohydrates and even more enzymes needed in the digestion process. "If one or more of these enzymes are missing or lacking in your gut, like any of those needed to digestion the Fermentable Oligo-, Di-, Mono-saccharides And Polyols (FODMAP) carbohydrates, you can experience gas and bloating," she says.Some foods causing this include "garlic, artichokes, apples, mango, prunes, cauliflower, and most gluten-containing products," Best continues. If you cannot reduce or avoid these foods, she stresses that "supplementing with their enzymes may be helpful."By adding these enzymes into your supplement regimen, Best says you may find that your bloating and weight both decrease simultaneously.

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For those who experience "consistent stomach issues," Feder recommends probiotics, as they have been "shown to rebalance your gut microbiome to improve digestion, nutrientabsorption, metabolism, and energy levels."Richards agrees, and explains that probiotics are available in supplement form through various methods and contain many of these same beneficial bacteria that "naturally occur, live, and even thrive in the body of healthy individuals." There are a myriad of products available containing a wide range of different bacterial strains,shesuggests, "it is ideal to select the specific strain you need to address your unique situation."

Chronic inflammation and gut dysbiosis can lead to issues with weight loss. When the body is in an inflammatory state or the gut isn't balanced with good bacteria, Richardspointsout that this slows down many body processes, including metabolism. Inflammation can also lead to inaccurate numbers on the scale, and Richards addsthat"reducing refined carbohydrates in the diet, even those found in healthy processed foods, can help to mitigate symptoms of chronic inflammation and weight loss issues."With that said, she says "Lactobacillus rhamnosus, Lactobacillus Gasseri and Bifidobacterium infantisare three probiotic strains" shown to most effectively help with weight loss.

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In conclusion, Blackwell offers slippery elm as another gut-healthy supplement you can take over 40 (or any age really) to promote smoother digestion and a consistent metabolism. "A great all-natural laxative and anti-inflammatory, slippery elm is an excellent supplement to help relieve constipation and promote healthy digestion," she recommends.

Blackwell concludes that it has a "high content of water-soluble fiber that can help regulate blood sugar levels, promotes bowel regularity, and aid in weight loss by reducing appetite." Noted!

Read more from the original source:
3 Gut-Healthy Supplements Doctors Say You Should Be Taking Every Day Over 40 For Faster Weight Loss - SheFinds