Amanda Berry, Author at Leanbean Official

The secret to long term success is CONSISTENT habits designed to make failure a THING OF THE PAST 🙌

How’s your fitness regime going? 

If you’re one of 95% of people whose diet fails, your answer is probably “not so well..!”

And you know what? That’s OK. Getting healthier is hard, and it’s not something that comes naturally to us. 

So in this blog post we’re going to take a look at two things:

  • Where it went wrong
  • How to do it right

Here’s where people went wrong

Most people set themselves a goal then start aiming towards it.

But here’s the thing:

Humans find it difficult to achieve their goals without a plan in place

Distractions in our environment, unexpected interruptions, and many other things make it easy to get pulled off track.

Without building the right systems and habits, you end up relying on willpower when faced with these things. And we hate to say so, but this sets you up for failure.

Succeed by changing your environment 

Take a look at this situation and ask yourself: Does this feel familiar?

  • You decide you want to eat healthier
  • You buy a bunch of healthy food and put it in the fridge
  • You have a long day, dinner rolls around, you open the fridge, then reach past the fresh veggies and straight for the comfort food 

Then instead of eating healthy and feeling good, you end up feeling frustrated and disappointed.

Ask yourself, truthfully. Does this feel familiar?

Be honest with yourself

This is why willpower is bunk

Although willpower can get you through in the short term, its main role is getting you through when your systems and environment aren’t set up to help you succeed.

In this situation you have to will yourself to act, and each time you do this, it’s draining.

Summoning that will once is easy.

Summoning it a handful of times? Harder.

Summoning it every day for the rest of your life?

Let’s face it: That’s impossible.

Removing willpower from the equation and setting yourself up to succeed is the best way to achieve results.

Make good habits EASIER 

If you sculpt your environment so it’s easy to build habits, you don’t need willpower. And to prove it, let’s take a look at an example.

Say you want to exercise first thing each morning.

Put your alarm out of reach, forcing yourself to get out of bed before you can press snooze 7 times or turn it off completely.

You could even go a step further and fold your exercise clothes the night before and put them next to your alarm.

If you work out at home, have the exercise area prepared and ready to go the night before, too. You’re into yoga? Unroll the mat and leave your yoga trousers on top of it. Prefer jogging? Put your running shoes and water flask at the foot of your bed.

Your goal here is to remove every single obstacle in your way 

Sure, crawling back into a warm and cosy bed for another 30 minutes will feel good.

But look back on it later that day, and you’ll feel like 💩

And always remember that rewarding your good habits is a great way to stay on track. Promising yourself a cup of coffee after your morning exercise is one nice way you can reinforce positive behaviours.

Your goals are within reach

You’re in the driving seat

Read that again: You are in the driving seat.

No one else. Not us, not your gym buddy, not your partner. You.

And maybe you’re thinking, “well I’ve failed before so what does that say about me?”

If so, do yourself a favour and drop that line of questioning. Ask this instead:

Why did you fail?

Let’s take a step back. Put yourself in the shoes of your future self. Imagine you’re six months down the road and you’ve failed in meeting your goals.

Then ask yourself: Why did I fail?

Work through every situation you can imagine. “I failed because I don’t know any good healthy  recipes.” “I failed because the lettuce had gone brown.” “I failed because a friend invited me out to dinner.”

Explore these questions without judgement: You’re just looking to find as many of the things that might trip you up as possible.

And for each one, you’re going to put a fix in place before it happens. This way whenever life throws an unexpected situation or some other curveball your way, you’re ready.

Use this formula: If not x, then y.

You got disheartened because you don’t know any good healthy recipes? Then buy a healthy cookbook now and pick out a few you’re excited to try.

You didn’t want to eat the lettuce because it was brown? Pick up fresh lettuce from the store each day instead.

Your friend invited you out to dinner and you got a pizza? Prepare a list of local restaurants with healthy options on the menu that align with your eating plan.

Prior planning prevents poor performance

Combine these things and you’ll be on your way to success

An environment that’s conducive to habits, an understanding of hurdles you might encounter, and a pre-prepared list of potential solutions: These three things will get you closer to your goal than willpower ever could.

Over time you’ll instil positive habits and tailor your environment to help you solidify them.

It will be easier to be consistent than to avoid the things you want to be doing.

And as a result, you’ll be progressing every day. Before you know it you’ll hit your initial goal. Then, you’ll keep going.

Just do it

There’s a reason Nike only has three words in their company motto.

Your goal is just a point on a line, and the way you move along that line is simple: By doing.

Your goal is important, sure, but the act of doing is what will get you closer to it. 

Focus on the goal and you’ll feel frustrated when you don’t get there, then rudderless afterwards. 

Focus on the process, and on building consistent habits to help you keep doing it, and you’ll find yourself reaching your goal in no time.

To help super drive this, stack good habits one on top of the other.

Then, once you’ve reached it you’ll keep on improving. Your habits will be stronger, your process will be tighter, and you’ll continue to smash it.

Products

Use Leanbean for 90 days. See Results, or your money back

Getting beach-ready does not have to be an impossible quest. Leanbean will give your body the natural boost it needs to start burning fat. What’s more, if you use Leanbean four times a day for 3 months and don’t think it’s helped you get results we’ll give you a refund.

Find out more

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*Disclaimer: All testimonials and reviews displayed on this website are 100% genuine. Product results may vary on an individual basis, as products are intended for use alongside a diet and exercise regime.

Harness the power of nature to achieve your body goals 🙌🌴

When you’re researching fat burners you’ll notice that some products claim to be “all natural.”

Maybe you’ve asked yourself, “what is a natural fat burner?”

Or more importantly, “what’s so special about them?”

In this blog post we’ll break things down for you. We’ll tell you the best natural ingredients to look out for, how they work, and what stands them above synthetic alternatives.

We’ll cover the following – 

  • Natural fat burners
  • Natural thermogenics
  • Natural fat blockers
  • And more

After reading you’ll have a firmer understanding of the natural weight loss ingredients available and how you can incorporate them into your diet – either directly or via a supplement – to take another step toward reaching your body goals.

Natural fat burners 101: What are they?

Natural fat burners are, perhaps unsurprisingly, fat burning ingredients taken directly from natural sources. 

Things like –

  • Vitamins
  • Minerals
  • Plant extracts
  • Amino acids
  • Fibers
  • Other macronutrients

The list also includes things like caffeine, which is technically an alkaloid – a word that may not sound too natural, despite the chemical being found in over 60 plant species<1>.

Natural fat burning ingredients are thought to help you reach your goals in many different ways.

Caffeine, for example, provides energy that can help to extend workouts and burn more calories. It’s also thought to be thermogenic, meaning it raises your body temperature to help burn even more calories.

Then you have vitamins B6 and B2, both of which contribute to a healthy metabolism<2> – the process by which your body transports, stores, and breaks down fats and other macronutrients.

Fruits, grains, and dark leafy veg contain lots of vitamin B

Some ingredients stimulate the production of neurotransmitters involved in appetite regulation. An amino acid called 5-HTP is a good example of this: it encourages your body to produce more serotonin, helping you to feel a reduced appetite.

Let’s take a look at a few of the mechanisms in closer detail.

Natural appetite suppressants 

We’ve introduced 5-HTP, the amino acid that can suppress your appetite by stimulating the production of neurotransmitter serotonin.

There are other natural fat burning ingredients that work in a similar way. 

There’s a hunger hormone called ghrelin, which your stomach releases when you’re hungry. It’s a signal telling your brain to eat.

Eating plenty of protein is thought to block the production of ghrelin, potentially contributing to lower feelings of hunger<3>.

Then, there are ingredients that physically take up space in your digestive system, helping you to feel more full naturally.

Glucomannan is a great example of this category of natural ingredients with potential weight loss effects. This fibre expands on contact with fluid, meaning it takes up more space in your stomach. The physical expansion helps you to feel more full, and to eat less during each meal.

Natural metabolism boosters 

The B vitamins contribute to metabolism, as we’ve mentioned previously.

Other natural ingredients can help to boost your metabolism, too.

Green tea, for example. This humble beverage is thought to make metabolism up to 5% more efficient<4>.

A nice cup of green tea is surprisingly good for you

Whether you decide to drink a couple of cups of green tea a day, or look for a fat burner containing green tea extract, there are plenty of easy ways to incorporate this ingredient into your diet.

Caffeine is also thought to improve metabolism, meaning that a cup of coffee could contribute to your body goals. And this ingredient also leads us neatly onto our next category…

Natural thermogenics

Thermogenics are ingredients that raise your body temperature slightly (the word literally means “heat” + “production”).

The temperature boost associated with these ingredients is thought to encourage your body to burn more calories during activity and at rest

That last part usually catches peoples attention quite nicely: you can burn more calories while resting..! What better addition to a diet plan.

Some thermogenics are ingredients you’d associate with heat. Capsaicin, for example – the ingredient that gives chillies their spicy kick.

Others aren’t so obvious, like caffeine.

But there are plenty of naturally occurring thermogenics. We’ve written about the best thermogenics for women right here – check it out to learn more!

Natural fat blockers

On top of the ingredients we’ve covered already are things like white kidney bean extract, which is thought to block production of the enzymes involved in digestion of certain carbohydrates.

The thinking here is that by blocking some carbs from being digested properly, the fat they contain won’t be released or stored around your body.

The jury is out on how effective this mechanism is (or whether it works at all), but some prescription weight loss medications use similar methods: they prevent your body from digesting fat, meaning that you can reduce your fat intake whilst not actually removing it from your diet.

Most often in supplements you’ll find appetite suppressants, metabolism boosters, and thermogenics. 

Recap

There are many naturally occurring ingredients with weight loss properties.

They work through a variety of mechanisms, making this supplement category very versatile.

Why natural fat burners are best for your diet plan

When it comes to losing weight, the best results are often found by prioritising healthy, natural foods, building more activity and exercise into your routine, and potentially choosing a supplement to help support your results.

There are products out there that promise quick wins, with hard to believe claims attached to synthetic ingredients.

There are also medicines that use powerful synthetic drugs to facilitate weight loss, but usually in a way that’s fairly intensive on your body.

Choosing ingredients with weight loss properties as part of a healthy diet, then, quickly becomes the most inviting choice. 

Each dose of Leanbean contains –

  • Caffeine: Naturally extracted from green coffee beans
  • Glucomannan to reduce your appetite
  • Numerous other powerful ingredients

Careful though: natural doesn’t automatically mean good

While a lot of natural ingredients claim to have weight loss properties, there are plenty that are harmful.

Some chemicals like ephedra, for example, are so dangerous that they’ve been banned in some places to protect consumers.

Ephedra is a plant extract that contains a powerful stimulant called ephedrine. This chemical stimulates your heart and nervous system, and was linked to a string of deaths caused by supplements that contained it.

Other ingredients are safe at the right dose but can cause harm if taken in excess. Caffeine is a fine example: exceed the safe limit and you can quickly encounter all sorts of negative side effects like racing heart, trembling, and even extreme anxiety.

This is why it always pays to look at the ingredients of any supplement you’re planning to take, paying special attention to the dosages of each ingredient.

Each dose of Leanbean contains about the same amount of caffeine as a regular cup of coffee: i.e., an amount comfortably within most people’s tolerance levels.

But some supplements contain way more caffeine.

It’s not unusual to see supplements at the macho, bodybuilding end of the market contain as much caffeine as five or more cups of coffee: likely way above what most people are comfortable with.

Natural fat burner FAQs

In this section we answer a few common questions about natural fat burners.

What is a natural fat burner?

Put simply, a natural fat burner refers to a naturally occurring ingredient that has weight loss properties.

This can be through suppressing appetite, boosting metabolism, blocking fat uptake, or thermogenesis.

Do natural fat burners work?

As with all fat burning ingredients, the answer is “it depends.”

Different ingredients are linked with different mechanisms and have different strengths. The science around some ingredients is much stronger than that around others.

Also, natural weight loss ingredients require lifestyle changes to be effective. You can’t take a fat burner, natural or otherwise, and expect to lose weight without also adjusting your diet and activity levels to set you up for reaching your body goals.

Are natural fat burners safe?

Again, there’s not a one size fits all answer here. The answer depends on the dose.

Ingredients like caffeine are safe when taken within the recommended dose. If you have too much, you’ll likely experience negative side effects.

Other ingredients like vitamin B6 and B12 are safe even above the recommended dose, as your body expels everything it doesn’t use. 

Some ingredients like ephedra are linked with harmful effects even at low doses, meaning they’re best avoided.

How do I find the best natural fat burner for me?

If you’re looking to tap into the power of fat burner supplements with natural ingredients, we recommend researching a few to see which ingredients they have, in which doses, and with which claimed effects.

Finding the best product for you requires an understanding of what you’re looking to achieve. If you want more energy at the gym, for example, go for something with stimulants. If you’re looking to snack less between meals, an appetite suppressant supplement containing glucomannan might be a good fit.

Products

Use Leanbean for 90 days. See Results, or your money back

Getting beach-ready does not have to be an impossible quest. Leanbean will give your body the natural boost it needs to start burning fat. What’s more, if you use Leanbean four times a day for 3 months and don’t think it’s helped you get results we’ll give you a refund.

Find out more

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Follow us on Instagram

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*Disclaimer: All testimonials and reviews displayed on this website are 100% genuine. Product results may vary on an individual basis, as products are intended for use alongside a diet and exercise regime.

A keto diet forces your body to burn fat rather than carbs 🍔💥

Look at fat burners on Amazon and you’ll see tons of products that claim to be ‘keto friendly’. 

But what does it mean?

At the very top level, keto is short for two things:

  • Ketosis: a metabolic state where your body burns fat more efficiently
  • Ketogenic diet: a diet designed especially to trigger ketosis

Keto 101: What is the keto diet?

A keto diet is one specifically designed to put you in the state of ketosis. It’s a high fat, low carb diet that forces your body to burn fat instead carbs for fuel.

Here’s how it works:

Normally, your body breaks down carbohydrates into sugars. 

A sugar called glucose is absorbed into your blood and transported around your body where it’s used for many things, one of the most important of which is fuelling your brain.

But here’s where it gets interesting…

In ketosis, your body responds to lower carb levels by breaking down fat into fatty acids and ketone bodies.

Ketone bodies are an alternative energy source for your brain.

So by reducing your dietary carb intake, it’s possible to encourage your body to burn more fat.

Because one of the goals of weight loss is to shed existing fat, a keto diet can potentially be a great way to trim down excess fat levels.

Recap:

👉 Keto can potentially contribute to weight loss by encouraging your body to break down fat for energy.

👉 Your brain uses ketone bodies instead of glucose for fuel.

Does keto work?

This diet can work but it’s always a good idea to discuss your individual needs with a registered nutritionist or doctor before making changes.

Several studies suggest that keto diets can work for weight loss.

We get it: this can feel a little counterintuitive considering a keto diet involves eating more fat and prioritising fatty foods.

One study found that a keto diet can help with weight loss and appetite control<1>.

So while it may seem weird to lose weight by eating a diet with more fat, the state of ketosis is a proven precursor for weight loss in the right contexts.

In fact, another review found that keto diets might be even more effective for weight loss than some low-fat diets<2>!

Keto ingredients 🥑🍳

Keto involves more fat and less carbs. Here are foods to avoid while following a keto diet.

Foods to avoid on a keto diet 🎂

Pasta 🍝 Quite possibly one of the most famous carbs, pasta is a favourite for athletes who are carb-loading before events. Given that you’re going for the complete opposite, trim pasta out of your diet.

Pasta is made mainly from flour and flour is about 70% carbs, so it’s easy to see why it needs to go.

Whatever your favourite type, scrap it

Grains 🌾 If you think getting rid of a staple like pasta is tricky, then we’re sorry to report that you’ll also need to avoid rice, oats, wheat, rye, barley, buckwheat, bulgar and, yes, even freekeh.

Now, if you’re not someone who boils up grains and uses them directly in their cooking, you may be thinking “this is easy!”

Think again: grains are in a surprisingly high number of foods. So you’ll need to be extra vigilant with ingredient labels to make sure you’re truly avoiding them.

Just keep walking past this section at the store

Smoothies 🧃 Here’s another example of how keto can feel counterproductive: losing weight by avoiding foods that feel healthy in other contexts and replacing them with fatty alternatives.

These fruity drinks are packed full of sugar though, meaning that they’re no good for a keto diet.

You’ll have to find another use for those mason jars

Legumes 🌱 Along with grains, legumes are another diverse category that features fairly frequently in most diets.

In this list you’ll find things like kidney beans, chickpeas, all the different types of lentils, peas, and more. Cross each and every one of those off of your shopping list, as they’re not keto-friendly. 

Nope.

Cake 🎂 At last, something that makes sense! Not many diets let you eat cake, and with keto, you can’t have your cake or eat it either.

While there is fat in cake, there’s way more carbs inside. Flour-heavy and dense, you’ll have to do without for now.

You can’t have your cake or eat it

Potatoes 🥔 Here’s another common food you’ll have to avoid. Sometimes potatoes are obvious (fries, jacket potatoes, mash, etc) while other times they’re far more secretive (the filling in pasties, gnocchi, mozzarella cheese, and more).

On a keto diet you’ll have to give all of it a miss. Potato starch is used in a lot of ingredients and recipes, so give labels a careful scan to make sure you’re not eating any sneaky spuds.

You say potato, I say “not for you!”

Alcohol 🍷 Depending on the lifestyle you lead, this will either be very hard or very easy. All alcoholic drinks are high in carbs so you’ll need to avoid beer, wine, and spirits for the duration of your keto diet if you want to do it properly.

The plus side here is that avoiding alcohol brings a suite of other health benefits. You’ll feel more energised, you’ll sleep better, and that’s just the start.

Whatever your tipple, avoid it for the time being

Which foods are good for keto? 🧀

While it’s good to know which foods to avoid, you’re probably looking for some steer on the types of food to eat on a keto diet.

Here are a few suggestions – 

Avocados 🥑 These tasty fruits (yes, they’re fruits!) contain just 2g of carbs per serving and are a nice, healthy source of unsaturated fats. What’s more, they go well in a huge range of dishes, making them a very versatile addition to a keto diet.

Smash them if you feel the need

Eggs 🍳 If we’re talking about versatility, then the humble egg deserves a mention. For example, did you know that chef’s hats have 100 ruffles to signify the 100 ways you can cook an egg!

If you’re planning a keto diet, the high protein to carb ratio in eggs combined with the sheer number of dishes you can use them in makes them a great choice.

One is rarely un ouef 

Olive oil 🍳 This is pure fat and contains zero carbs. What’s more, it’s tasty by itself or as the base for any number of sauces and dressing. So if you’re looking for something to contribute to ketosis while making your diet dishes more delicious, look no further.

Glug

Cheese 🧀 We never thought we’d see the day that cheese was not only allowed but encouraged as a diet ingredient. But with keto, the high fat content of cheese makes it a prime contender.

The carb content of different types of cheese can vary quite significantly, so take a look at the nutritional information to see whether the ratio works for you.

There’s nothing quite like a cheeseboard 

Nuts 🥜 These popular snacks are high in fibre but low in carbs although, as with cheese, the ratio varies between different types. Whether you eat nuts as snacks in between meals or incorporate them into dishes directly, they make a great addition to a keto diet.

Plenty to choose from

What’s the best fat burner for keto?

The best supplement for keto is one designed to facilitate a healthy lifestyle. 

While some fat burners market themselves as specifically keto-friendly, the consensus is that the best way to achieve ketosis is through your diet.

If you’re taking a weight loss supplement alongside a keto diet, your focus should be ingredients that help to energise you whilst working out.

Ingredients like caffeine are perfect for this.

Caffeine will help you to feel alert and motivated while working out, giving you the energy to keep pushing harder and for longer than you would otherwise – meaning more calories burned.

Fat burners that contain proven appetite suppressants like glucomannan are effective, too, as they’ll help you to reduce your overall caloric intake.

Keto FAQs

If you’ve got questions about keto, we’ve got answers.

What are the different types of keto?

There are four widely-acknowledged ways to do the keto diet. Each has different target ratios of macronutrients to aim for.

(A macronutrient is a food type: fats, carbs, and proteins are macronutrients.)

Here’s what you’re aiming for in each of the main types of keto diet –

  • Standard keto: ~10% carbs, ~75% fat, ~15% protein
  • High-protein keto: ~10% carbs, ~60% fat, ~30% protein
  • Targeted keto: ~15% carbs, ~65% fat, ~20% protein
  • Cyclical keto: On days, 10/75/15 carb/fat/protein; off days, 50/25/25 carb/fat/protein

How do I know which type of keto is right for me?

The right keto diet for you – or whether keto is right for you at all – depends on your goals and lifestyle. We can’t advise on individual diets as we don’t know your dietary needs.

If you’ve got questions about finding the right type of keto for you, we recommend speaking with a qualified nutritionist to help identify your goals and design the right diet plan to meet them.

What is keto flu?

While researching keto you may come across the phrase ‘keto flu’. 

There is no medical basis for keto flu, and it’s not a formally-recognised condition, but many people report feeling similar symptoms within the first few days of starting a keto diet.

Here’s what you might feel – 

  • Brain fog
  • Fatigue
  • Nausea
  • Sleep trouble
  • Constipation
  • Headache

If you do encounter these symptoms they should be gone by a week after your start point. Remember that keto is quite a big change for your body, and adverse symptoms may be a sign that you’re pushing your body too hard.

We always recommend speaking with your doctor or another qualified health professional if you feel unwell when changing your diet.

Products

Use Leanbean for 90 days. See Results, or your money back

Getting beach-ready does not have to be an impossible quest. Leanbean will give your body the natural boost it needs to start burning fat. What’s more, if you use Leanbean four times a day for 3 months and don’t think it’s helped you get results we’ll give you a refund.

Find out more

Related Posts

Want to get healthier? Forget willpower and focus on CONSISTENCY instead

The secret to long term success is CONSISTENT habits designed to make failure a THING OF THE PAST 🙌 How’s your fitness regime going?  If you’re one of 95% of people whose diet fails, your answer is probably “not so well..!” And you know what? That’s OK. Getting healthier is hard, and it’s not something […]

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A keto diet forces your body to burn fat rather than carbs 🍔💥 Look at fat burners on Amazon and you’ll see tons of products that claim to be ‘keto friendly’.  But what does it mean? At the very top level, keto is short for two things: Ketosis: a metabolic state where your body burns […]

The best thermogenics for women in 2021

The top thermogenic fat burners, foods, and diet Thermogenics give your body a natural boost to maximise the calories you burn 🔥 You’ll see the word “thermogenesis” on a lot of fat burner labels. But you may be wondering: What does it mean? It’s claimed that thermogenics – that is, ingredients which cause thermogenesis – […]

Follow us on Instagram

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*Disclaimer: All testimonials and reviews displayed on this website are 100% genuine. Product results may vary on an individual basis, as products are intended for use alongside a diet and exercise regime.

The top thermogenic fat burners, foods, and diet

Thermogenics give your body a natural boost to maximise the calories you burn 🔥

You’ll see the word “thermogenesis” on a lot of fat burner labels. But you may be wondering: What does it mean?

It’s claimed that thermogenics – that is, ingredients which cause thermogenesis – raise your body temperature ever so slightly. 

And here’s why that matters:

This nudge to your metabolism leads to more calories being burned at rest and during exercise.

And when you’re trying to lose weight, burning more calories is a vital part of the equation.

However, with so many thermogenic ingredients and supplements out there, and so much conflicting information about their efficacy, it can be hard to figure out which thermogenics work for weight loss.

That’s why we’ve written this guide: To outline everything you need to know about this type of supplement, including how thermogenics work, which ingredients are most effective, and which thermogenics are best for weight loss.

Thermogenesis 101: What is thermogenesis?

Split out the word ‘thermogenesis’ and you get heat (thermo) + production (genesis).

So, a literal thermogenesis definition is “a chemical process that produces heat”.

Let’s look a little more closely at thermogenesis for weight loss:

Everything you do requires energy, and the energy used by your body to stay alive (homeostasis) is referred to as the basal metabolic rate (BMR). 

The BMR is usually between 50-70% of your total daily energy expenditure (TDEE)<1>. The rest of your TEE comes from physical activity.

There are different types of thermogenesis, but the one we’re interested in is adaptive thermogenesis.

In adaptive thermogenesis, your hypothalamus and sympathetic nervous system work together to produce body heat without the usual requirement for activity.

This process is a natural reaction to things like cold, stress, and infection (it’s why a fever makes you hot).

Some researchers advocate for foods and supplements that leverage adaptive thermogenesis by harnessing the temporary increase in energy expenditure for weight loss.

After all: TDEE – total daily energy expenditure – determines whether you’ll lose weight, and if so, how much. To lose weight you must expend more calories each day through homeostasis and physical activity than you ingest through diet.

Recap

Thermogenics can contribute to weight loss by –

  • Supporting your body’s natural metabolism
  • Promoting more calories being burned at rest and during activity
  • Increasing your overall caloric expenditure

Do thermogenics work?

Thermogenesis occurs naturally in your body, and the process is triggered by certain chemicals. So in a broad sense, yes: Thermogenics work.

In regards to thermogenics for weight loss, however, there is less consensus in the scientific community.

Some research indicates that thermogenic ingredients can cause statistically significant weight loss. That is, weight loss which can be linked directly to thermogenesis, rather than chance.

To achieve this, the dosing needs to be correct.

That is, the diet pill you take needs to have enough of the thermogenic ingredient to cause a thermogenic effect in your body.

Otherwise, you’re just taking something that isn’t potent enough to contribute to weight loss. We’ll dig deeper into this later –

For now, let’s take a look at thermogenics that work.

Thermogenic ingredients: What are the best thermogenic foods?

When you’re looking for the best thermogenic fat burner, you’ll most likely come across a lot of the ingredients below.

There’s no doubt that these ingredients promote thermogenesis –

Thermogenic food list

Chillies. It stands to reason that something famous for being spicy would raise your internal temperature, right? 

Chillies are renowned for their thermogenic effect, and it’s all down to a chemical they contain called ‘capsaicin’. 

Capsaicin can bind to a muscle protein called SERCA and temporarily change its behaviour, making it generate heat instead of its usual job of pumping calcium<3>.

Chillies are powerful thermogenics
Photo by Artem Beliaikin from Pexels

Turmeric. Another spice that makes a fine addition to recipes containing chillies, turmeric’s golden yellow glow is instantly recognisable.

And this spice is also a potent thermogenic.

Turmeric contains a chemical called curcumin, which is linked with increases in fat burning in the human body<4>.

Some turmeric: A great natural thermogenic
Photo by Karolina Grabowska from Pexels

Caffeine. The chemical which gives coffee its kick is also famously thought to have thermogenic properties.

Caffeine is believed to raise your internal temperature, leading to more calories being burned while you’re resting<5>.

It’s not just in coffee, either. Caffeine occurs naturally in yerba maté, kola nuts, cocoa beans, and various types of tea leaf.

Coffee beans are a natural thermogenic

Green tea. Speaking of tea leaves, green tea is another noted thermogenic. This humble leaf is thought to cause higher amounts of thermogenesis than would be explained by its caffeine content alone, suggesting that other factors may be at play<6>.

Researchers think green tea may stimulate the sympathetic nervous system – part of the pathway responsible for adaptive thermogenesis.

A cup of green tea leaves. A natural thermogenic.
Photo by fotografierende from Pexels

Catechin polyphenols. While you’ll be hard-pressed to put a portion of catechin polyphenols on your plate, they’re contained in foods like chocolate, apples, kiwis, and even red wine! 

Evidence suggests catechin polyphenols have demonstrable thermogenic properties<7>.

Ephedrine. This chemical comes from plants in the Ephedra family, and is used in various medications. It’s known to promote weight loss via thermogenesis in the short term, too.

However, ephedrine is linked with many adverse side effects and is under strict regulation<8>. Supplements are not legally allowed to contain ephedrine, so you should keep a wide berth from any products claiming to use this ingredient.

Thermo diet: What is it, and how do I do it?

Unlike other fad diets, a thermogenic diet doesn’t revolve around specific meal plans and calorie limits. Instead, it just involves including thermogenic ingredients in your cooking.

Recap

Natural thermogenic ingredients include:

  • Chillies
  • Cayenne pepper
  • Turmeric
  • Caffeine
  • Green tea
  • Catechin polyphenols

This means that if you’re not so keen on a supplement, you can easily incorporate most of these thermogenic foods into your regular meals.

But here’s the thing…

By distilling thermogenics down into a supplement, it’s possible to craft a fat burner specially designed to trigger thermogenesis, encourage weight loss, and back this up with a wealth of other weight loss ingredients.

Taking a thermogenic supplement alongside your diet

The best way to ensure thermogenesis is to combine a diet that features thermogenic ingredients with a thermogenic supplement.

Supplements are designed to do exactly that: Supplement your normal dietary intake with additional ingredients, and to encourage further weight loss than you would otherwise achieve.

What’s the best thermogenic fat burner?

The best thermogenic fat burner is one containing a selection of thermogenic ingredients which, combined, lead to a tangible amount of weight loss.

Taken together, these ingredients will encourage your body’s natural fat metabolism and help you to burn more calories.

Dosing is also a critical aspect of finding the best thermogenics. 

And here’s why:

If your diet pill has a dose lower than that required to trigger a thermogenic effect, nothing will happen.

If your diet pill is specially formulated to contain enough thermogenics to cause thermogenesis, then this will translate to improved weight loss outcomes.

Each dose of Leanbean contains potent thermogenics backed up by powerful weight loss ingredients –

  • Two potent thermogenics: Green coffee beans and turmeric
  • Appetite suppressants to help you eat less
  • Stimulants to increase your energy levels

Thermogenics FAQs

If you’ve got questions about thermogenics, we’ve got answers.

What types of thermogenic supplements are there?

As well as capsules like Leanbean, you’ll also find thermogenic energy drinks.

This is a popular format because it’s quick, easy to drink, and you can choose from a bunch of flavours.

But here’s the problem:

When you take a capsule, all of the ingredients move into your system at the same pace. You swallow the capsule, then it starts to break down and the various ingredients enter your bloodstream to take effect.

This encourages a gradual and predictable course of action.

With energy drinks, though, you can change the pace of effect by drinking quicker or slower. For example: If you only have half a can, you’re only getting half of the ingredients.

So if you’re looking for a consistent thermogenic experience, we recommend taking a capsule.

Do thermogenic fat burners work?

As we’ve explored above, there is evidence that thermogenic ingredients can increase the number of calories burned. 

To work, a thermogenic fat burner must have the right ingredients, in doses high enough to trigger thermogenesis.

Because there is not scientific consensus on the doses required, however, the impact of thermogenic pills for weight loss is lower than might be expected.

This is especially true when you see the ambitious claims made by some supplement manufacturers.

Our rule with thermogenic fat burners is the same as with supplements in general: If something sounds too good to be true, it probably is.

If a supplement claims to melt fat from your body with no required, look elsewhere.

Look for realistic, measured claims. Supplements are designed to boost the weight loss results you’ll see from a healthy and active lifestyle.

What is the best thermogenic for women?

Our answer to this question is the same as above. In fact, Leanbean is specially formulated to complement female physiology.

The Leanbean formula is crafted to include doses that align most closely with the unique needs of women looking to lose weight.

Inside you’ll find a selection of natural ingredients, and stimulant levels far below many other fat burners on the market.

Products

Use Leanbean for 90 days. See Results, or your money back

Getting beach-ready does not have to be an impossible quest. Leanbean will give your body the natural boost it needs to start burning fat. What’s more, if you use Leanbean four times a day for 3 months and don’t think it’s helped you get results we’ll give you a refund.

Find out more

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THERE’S NO SILVER BULLET FOR WEIGHT LOSS. BUT THERE IS GLUCOMANNAN, AND IT COMES PRETTY CLOSE. THIS SUPER-FIBRE IS ONE OF THE FEW NATURAL INGREDIENTS CLINICALLY PROVEN FOR WEIGHT LOSS, WHEN USED ALONGSIDE HEALTHY EATING AND EXERCISE.


“PROVEN HOW, EXACTLY,” YOU’RE PROBABLY WONDERING. WELL, LET US FILL YOU IN…

What is glucomannan?

WHAT IS GLUCOMANNAN?

It’s a dietary fibre that expands when exposed to water.

Glucomannan is extracted from the root of Amorphophallus konjac – a plant that grows naturally in China.

The fibre has been commonplace in kitchens for a long time. In recent years, though, glucomannan has gained a lot of attention for its role as a dietary supplement.

And here’s why…


HOW GLUCOMANNAN WORKS

As we said: Glucomannan expands when it’s exposed to water.

Now, this may not sound like much, but when it comes to weight loss, the expansion has a huge impact – for the simple reason that the extra space taken up by the expanded glucomannan doesn’t get filled with food.

This means you eat less, and that you ingest fewer calories as a result.

And as we know: Weight loss comes down to keeping your calorie intake below your daily calorie expenditure.

WHERE’S THE PROOF THAT GLUCOMANNAN WORKS?

Glucomannan has been widely studied for its links to weight loss over the past decade.

The most credible endorsement comes from European Food Regulators who say:

“A cause and effect relationship has been established between the consumption of glucomannan and the reduction of body weight in the context of an energy-restricted diet.”

Pretty impressive stuff, especially when you consider that you don’t require a prescription to use this natural appetite suppressant.

HOW TO TAKE A GLUCOMANNAN SUPPLEMENT?

A daily dose of Leanbean contains 3g of glucomannan

Glucomannan is available to buy in various forms including flavoured powder which can be mixed with water and consumed as a drink.

Alternatively supplements like Leanbean deliver glucomannan in soft gel capsules in order to help you get your daily serving as conveniently as possible.

A daily dose of Leanbean contains 3g of glucomannan: The amount clinically proven to be effective.

The daily dose is split into three servings of 1g to be taken with breakfast, lunch and dinner.

On top of this, the glucomannan in the Leanbean formula is backed up with 10 more proven ingredients to help you optimise your body.  You can learn more about those ingredients here.

Leanbean has helped hundreds of people just like you to smash their weight loss goals. It’s all-natural, it’s safe, and it’s built around the latest science.

You can order Leanbean right here.

Products

Use Leanbean for 90 days. See Results, or your money back

Getting beach-ready does not have to be an impossible quest. Leanbean will give your body the natural boost it needs to start burning fat. What’s more, if you use Leanbean four times a day for 3 months and don’t think it’s helped you get results we’ll give you a refund.

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With summer right around the corner we all want to look and feel our best.

That means getting rid of those flabby arms or bat wings and preparing ourselves for sleeveless tops and bikinis!

Here’s the thing…

Unsightly fat and loose skin on the upper arms can be a source of huge frustration for many of us, as they are usually stubborn and extremely difficult to shift.

One specific problem is that the upper arm is one spot that is prone to muscle wastage as we age, something which can make toning them increasingly difficult as we get older.

And because our arms are often on show it can be difficult to conceal the dreaded ‘bat wings’ from those around us.

What’s more, this unpleasant condition afflicts a greater proportion of women than men, something that is is mainly down to differing hormone levels in the body.

Testosterone is a sex hormone found in both men and women. However, women naturally have less of it than men, whilst their oestrogen levels are typically higher.

Consequently, this means that women find it harder to retain muscle mass and are more prone to store body fat.


If you are female and approaching the age of 40 you may find yourself more prone to the ‘flabby arm epidemic’, something that is partly caused by our deteriorating ability to absorb protein from our diet as we get older.

Flabby arm stretch

Look:

It is impossible to reduce fat from one part of the body and not another. Fat accumulates in separate areas of the body and when we work it off it tends to disappear evenly.

If you are to say goodbye to that stubborn upper-arm fat then you are going to need to take a 360-degree approach.

This means combining the best gym and at home exercises. Including the likes of tricep extensions, kick-backs, rope pull downs, tricep push ups, dips, and army crawl planks.

All of these are effective ways of toning your arm muscles but remember they may not get rid of flabby arms in 1 week.

However, adding these exercises into your routine along with a healthy diet, low stress levels and a few supplements, including fat burners, will definitely help you supercharge your results in no time.


Best Gym Exercises For Flabby Arms

If you have stumbled across this page, I am positive you have read and researched many different ways to get rid of stubborn fat.

As we all know, there are tons of exercise programs and options out there, but how do you know which flabby arm work- outs are actually the most effective?

If you have never heard of HIIT (high intensity interval training) then that could be why you are not seeing much progress in losing that stubborn arm fat. HIIT workouts have been recognized to be more effective than steady state cardio!

How is this possible, you ask?

Well, in a HIIT workout, your heart rate will be at about 80-90% of your max heart rate, these workouts are usually only around 30-minutes long and help you burn fat for up to 24 hours after the workout is completed!

By combining strength training with high intensity cardio you are likely to see your results improve dramatically.

And by performing different weighted activities back-to-back we can achieve a double whammy of taxing our arm muscles and getting the heart rate and metabolism ramped up at the same time.


See below for our top 5 exercises for flabby arms with weights.

Tricep Extensions

1.Tricep Extensions

These can be performed either standing up or in a lying down position.

a. For the upright variety, stand with a straight back and your feet shoulder width apart. Take a 10-15 lb dumbbell and hold it vertically above your head with both palms facing the sky.

b. Slowly lower the dumbbell behind your head until your forearms reach a 90-degree angle.

C. Raise the dumbbell to the starting position. Repeat as many times as you can.

Note. Your elbow acts as a hinge and should not move during this workout.

Tricep Kick Backs

2.Tricep Kick Backs

a. Start by taking a dumbbell in your right hand and standing with your feet ‘hip-width’ apart. Make sure your knees have a slight bend in them.

b. Lower your torso, keeping a straight back, until it is perpendicular to your legs and at an angle slightly less than 90-degrees.

c. Hold the dumbbell so that there is a 90-degree angle between your forearm and upper arm.

d. Begin to straighten out your arms behind you so your biceps run parallel to the floor (again your elbows will act as a hinge for this work- out and should not move during the exercise)

e. Slowly return to the starting point and repeat until failure.


Rope Pull Downs

3. Rope Pull Downs

a. Begin by attaching a rope to a cable machine and then choosing a weight that is comfortable but challenging.

b. Start with your elbows tight in by your sides at a 90-degree angle with the rope in both hands.

c. Straighten the arms down to your sides before raising them back up to a 90-degree angle (You guessed it- elbows are acting as a hinge in this workout as well!)


Bicep Curl

4. Bicep Curl

a. Stand with your feet shoulder width apart and a barbell in your hands.

b. Keeping a straight back, raise the barbell so that your forearms are perpendicular to your biceps and parallel to the floor.

c. Keeping still, with a straight back, raise the barbell until it grazes your chest.

d. Lower it slowly down to your starting position and then repeat until failure.


5. Pull ups or assisted pull ups

a. Stand directly below a pull up bar and take a medium grip with both hands.

b. Pull yourself up, driving your elbows down as you do so. To complete one pull up your chin should reach the same level as the bar.

c. Lower yourself down until you are hanging and your arms are fully extended. Repeat until failure.

Note. If this is too difficult. You can always get a partner to hold you by the hips as you so in order to help stabilize you and give you a little boost on the way up.

TOP TIPS

Women are often worried about getting bulky arms and in turn do not use heavy weights. However, research shows that heavy weights and fewer reps could give you better results than lighter weights with more reps.


Exercises You Can Do At Home

Everybody finds going to the gym at least a little inconvenient, you’d probably prefer to work-out in the comfort of your own home, or even out in your garden on a nice day!

Below are our top 3 exercise recommendations for getting rid of flabby arms without dumbbells.

1.Tricep Push Ups

a. Start in a push up position (feel free to modify by putting your knees on the ground if it is too difficult).

b. Your hands should be in a diamond shape directly under your chest, slowly lower yourself down keeping your elbows tucked in.

C. Push yourself back up to the starting point using your tricep muscles.

Note. Make sure to keep your butt slightly raised and your tummy fully engaged throughout the exercise.


Tricep Dips

2. Tricep Dips

a. Using a bench, sofa or any sturdy object place your palms on the surface and lower yourself down.

b. Your arms should be bent at the elbow so that your forearms are at a 90-degree angle to your upper arms.

c. Lift yourself up by pushing down on the flats of your hands until your arms are completely straight.

d. Slowly lower yourself down again and repeat until failure.


Army Crawl Plank

3. Army Crawl Plank

a. Start in the push up position with arms fully extended.

b. Drop the right arm down so that it is resting on the forearm, then drop the left arm down so that it is also resting on the forearm.

c. Push back up onto your right hand then push back up onto your left hand and repeat.


TOP TIPS

Still unsure about HIIT? Turn these 3 home exercises into a high intensity circuit by doing each exercise for around 30 to 40 seconds with just a short 10 second rest between each set.
Repeat this circuit three times and for maximum burn throw in a set of 10 burpees at the end of each one too.


Conclusion

There is no overnight magic remedy to get your bat wings in shape and those upper arms tight and toned. In order to see maximum results it takes a thorough review of the lifestyle you are adhering too.

You will not only want to have an exercise program in place, but also reduce your calorie intake, get adequate sleep , and choose the correct supplements to use in order reach the body goals you are aiming for. Now go get your girlfriends and start working out harder to reap the benefits sooner rather than later!

Considering a new fitness journey? You might also be interested in reading more about natural appetite suppressants to avoid overindulging.

Alternatively read our blog post on how to burn fat like a fitness model.

Products

Use Leanbean for 90 days. See Results, or your money back

Getting beach-ready does not have to be an impossible quest. Leanbean will give your body the natural boost it needs to start burning fat. What’s more, if you use Leanbean four times a day for 3 months and don’t think it’s helped you get results we’ll give you a refund.

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Your weight loss has been going well, and you’re achieving results that you feel proud of. But all of a sudden, the pounds stop falling off. Have you hit the infamous weight loss plateau?

“Wait a second, does the weight loss plateau even exist?” we hear you ask.

It’s actually a question that the scientific community doesn’t have a definitive answer to yet. While the jury is out, though, it’s safe to say that the plateau is at least a recognised phenomenon. Here’s a quote from the UK’s National Health Service, to motivate people who have encountered one during their weight loss efforts:

“You’ve been eating healthier food and exercising but you’ve stopped losing weight? It could mean you’ve hit the dreaded ‘weight loss plateau’.”

“Don’t worry, it’s common” they add (1).

A study found that weight loss interventions “typically result in early weight loss followed by a weight plateau” – a body weight trajectory that was defined as “near-ubiquitous” (2).

The plateau has been documented through surgical (3) and non-surgical (1) weight loss efforts, and there is even evidence that the autonomic nervous system acts to oppose weight change (4), which could explain why the weight loss plateau phenomenon occurs at all.

If this is correct, it suggests the body deliberately tries to keep your weight within certain limits. Maybe that explains the weight loss plateau myth?

So in short, it’s not just you that’s affected! Other people hit the plateau, and there is plenty of help available for pushing through.


What does the weight loss plateau mean?

weight loss plateau tape

n theory, weight loss is much easier to achieve in the beginning especially when you are significantly overweight.

In time, however, as you lose weight, the rate of weight loss slows down, sometimes even stopping or reversing.

This happens because your body has grown accustomed to your new diet and exercise regime.

As a result, your metabolism is adapting to be able to burn fewer calories than before, while still meeting the same energy demands.

To visualise this, bring to mind the first time you did a press-up.

Remember how much harder that felt than when you could do ten press-ups in one go, a bit later into your training?

It’s because that first press-up burned more calories than each of the individual ten press-ups you did later. Your body was better able to deal with the physical effort.

Effective weight loss relies on maintaining a calorie deficit. This means having fewer calories than your body needs to perform its various functions. The calories you get from food, minus the calories you burn via exercise, should be lower than your body’s recommended daily amount for the duration of your weight loss efforts.


How Long Does A Weight Loss Plateau Last

How Long Does A Weight Loss Plateau Last

A plateau usually occurs around six months into your weight loss (5), although this onset can vary.

Some sources state that it’s not a weight loss plateau until things have stalled for four weeks or more. Beyond that, there is no upper limit on how long a weight loss plateau can last.

If there is no underlying physiological reason for a weight loss plateau to occur, it follows that an insufficient calorific deficit is the cause. This means a plateau could last indefinitely if changes are not made to kick-start your weight loss efforts.

Breaking through a plateau

To push through, you need to adapt your weight loss efforts to reflect your new, lower metabolic rate. This means decreasing the number of calories going in, or increasing the number of calories being burned.

If you do reduce calorific intake, make sure you do so within safe and healthy limits.

And if you ramp up the intensity of your exercise regime, make sure you do so in a way that is compatible with your strengths.

TOP TIPS

It can be tempting to give up when you hit a weight loss plateau, but hold on! Take a deep breath, stick with your program, and stay motivated. Soon your plateau will be pointing back toward weight loss.

Weight Loss Plateau Solutions

Weight Loss Plateau Solutions

Remember there’s light at the end of the tunnel. Here are a few things that can help you bust through a plateau, and resume losing weight.

Our favorite hacks for reinvigorating weight loss:

Look at what you’ve achieved so far

Progress may have slowed, or stopped entirely, but remember it has still been made.

You’re doing well

Be kind to yourself, breathe, and don’t get disheartened.

Ramp up your training

Add some minutes, steps, or reps into your training, depending on the type of workout you enjoy. Healthy weight loss relies on a good diet and the right amount of exercise. So if things are stalling it may be time to ramp up your exercise routine a little bit.

Incorporating exercises that target different muscle groups can help, too. If a less-honed muscle has to work hard it will burn more calories than its toned cousin (remember what we said about press ups earlier). Bringing new exercises into your workout can make you work harder.

Count your calories

As we’ve said, weight loss relies on a calorific deficit. If you are ingesting too many calories, or not burning enough (or both), your weight loss will slow down.

It can be time consuming, but counting calories you consume can help you to understand whether your weight loss plateau is being caused by burning too little of the energy you are consuming.

Intermittent fasting

A study found that weight loss plateau occurred when around 11% of initial weight had been lost, and that this led to “a significant increase in hunger and desire to eat” (6).

Resisting this urge is an important step in maintaining weight loss. Some weight loss supplements work by making you feel fuller after eating, which in turn helps you feel the need to eat less.

Another way to control your appetite is to fast intermittently: The 5:2 diet is perhaps the most well-known method. Here you eat normally on five days of the week, and eat reduced calories on the other two days. Your body still gets what it needs to be healthy, but overall fewer calories can help with your weight loss.

Using the right supplements to boost results

When combined with the right diet and the right amount of exercise, supplements can work through various mechanisms to provide that little extra boost to your weight loss efforts.

Using the right supplements to boost results

Some supplements nudge your metabolism upward, helping your body to burn fat more quickly. Others give you a little energy boost, to help you squeeze that bit more out of your workout. A couple help your body to feel more satisfied after eating, meaning you are less beholden to your appetite.

Lean Bean is a supplement containing a mixture of ingredients that cover all of the bases mentioned above. When taken alongside other weight loss efforts, you can expect boosted results.

TOP TIPS

Healthy diet, regular exercise, and a helping hand from the right supplements will help you push through a weight loss plateau.


Taken together, these tips should help you push through the weight loss plateau, and move back toward healthy and controlled weight loss.

If you’re looking to learn more about losing weight healthily, Human Window is a great resource offering free advice on how to improve both your physical and mental health.


Products

Use Leanbean for 90 days. See Results, or your money back

Getting beach-ready does not have to be an impossible quest. Leanbean will give your body the natural boost it needs to start burning fat. What’s more, if you use Leanbean four times a day for 3 months and don’t think it’s helped you get results we’ll give you a refund.

Find out more

References

  1. Nedeltcheva A et al. Insufficient Sleep Undermines Dietary Efforts to Reduce Adiposity (2010). Link.
  2. Taheri S et al. Short Sleep Duration Is Associated with Reduced Leptin, Elevated Ghrelin, and Increased Body Mass Index (2004). Link.
  3. Chao A et al. Stress, cortisol, and other appetite-related hormones: Prospective prediction of 6-month changes in food cravings and weight (2017). Link.
  4. Tello M. Stress, Intermittent fasting: Surprising update (2018). Link.
  5. Gottesmann C. GABA mechanisms and sleep. (2002). Link.

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Don’t you wish there was a miracle switch you could flick that made you lose weight and gave you the body of your dreams?

If so, you are not alone!

Unfortunately, life is not always that simple and sustainable weight loss results can take time and hard work.

However, in spite of this, there is still a huge demand for products that help to speed up fat loss. But are these so-called “fat burners” effective and, more importantly, are they safe?

In this article, we delve into the world of fat burner to draw out the myths and truths in order to answer the question, do fat burners work?


What Are Fat Burners?

Originally designed for bodybuilders and fitness models as an alternative to illegal performance enhancers, natural fat burner supplements have recently gained more widespread awareness in the weight loss industry. These supplements usually come in pill or powder form and are typically intended to be taken before a workout to boost energy or with food in order to help with overall absorption.

Fat burners contain a variety of different ingredients that claim to work in different ways to help us accelerate fat loss, the most effective of these can be found in natural plant extracts and spices. Whilst the majority of these products have been declared safe for human consumption, the industry itself has not escaped controversy. This is because some manufacturers have utilised banned or illegal substances that can have adverse side effects for the user, especially when the proper dosages are not followed. Only a handful of natural ingredients have actually been approved by the European Food Safety Authority as being effective and safe in aiding fat loss and improving aerobic capacity.

We’ll cover some of these key ingredients used in fat burning supplements later on in this article, as well as some natural ingredients you can add to your diet to support fat burning. And before we go into more detail about how fat burners work, remember that these are not miracle pills. They are intended to be used in addition to a healthy diet and active lifestyle to help your body burn fat more efficiently. You can’t follow an unhealthy diet and expect a supplement to pick up all the slack for you.


How Do Fat Burners Work?

When it comes to losing weight your metabolism is at the centre of whether you gain or lose fat. More specifically, something known as your ‘basal metabolic rate’ is crucial when it comes to fat retention and body shape.

‘Your ‘basal metabolic rate’ refers to the number of calories your body needs in order to perform its most basic functions, including; respiration, digestion, and blood circulation. Any excess calories you consume in excess of what is required for these basic functions will be stored as fat.

This is where a supplement can come in and work in a few ways in order to help you achieve a calorie deficit and weight loss:

  • Increase body temperature – A higher body temperature boosts a bodily process called thermogenesis, which can also help your body to burn more calories at rest.
  • Suppress appetite – Soluble Fiber can help with weight loss by suppressing your appetite, meaning you can consume fewer calories through your diet.
  • Boost energy levels – Fat burners often contain stimulants like natural caffeine. These give you more energy, allowing you to exert yourself more during a workout, which may mean you burn more calories.
  • Increase fat metabolism – A number of essential vitamins and minerals can support your body’s natural ability to metabolise fats and carbohydrates.
  • Reduce fat absorption – Ingredients like Konjac Fibre can help your body absorb less fat from the food you eat.

The Different Types of Fat Burners

Before you add fat burners to your regime, it is worth doing some research into the different types of supplements to work out which are the most effective and which you should avoid. It may take some trial and error, as something that works for one person might not work for another. It can often be worth testing a product and assessing its results before continuing with its use.

Here are few of the different weight loss options on the market:


Prescription fat burners

Prescription fat burners

Prescription fat burners and other weight loss aids may be recommended for patients who are obese or have health conditions as a result of being overweight. These will be prescribed alongside diet and exercise in order to maximise weight loss results.

  • Phentermine
  • Topiramate
  • Orlistat
  • Locaserin

To be approved for prescription use, these fat burners have been confirmed to be safe at the prescribed doses and to be effective in weight loss studies compared to placebo control groups. As with other fat burners, they help patients to slightly increase fat burning potential when combined with a balanced diet and a small caloric deficit.

After prescribing weight loss medication, your doctor will monitor your progress, expecting a loss of at least 5% of your body weight after 12 weeks of use. If these results are not seen or if you experience side effects from the medication, then the treatment may be discontinued or you may be switched to a different drug.

Given that the products listed above are all pharmaceutical grade it is an unavoidable fact that they come with a longer list of potential side effects. For this reason prescription fat burners are generally used as short-term solution, to help kick start fat burning for patients who are struggling to lose weight. They are not particularly useful as a long-term weight loss solution as your body may not react well to continued use of a particular medication.


Natural fat burners

Natural fat burners

There are lots of natural alternatives to weight loss medications. Plant extracts, spices, vitamins, and other naturally occurring ingredients have been shown to offer fat burning properties, such as helping to reduce your appetite or improve your endurance capacity so that you can lose weight quicker during exercise.

Whilst it has been the subject of great controversy, there are natural fat burners that can provide comparable benefits to prescription medications while potentially offering fewer side effects. However, like pharmaceutical fat burners they still require you to undertake regular exercise and healthy eating in order for them to be effective.

These natural alternatives can be broadly broken down into the following categories:

Stimulant Fat Burners

Many weight loss and fat burning pills have stimulant effects, containing ingredients like caffeine that aim to increase your metabolic rate.

Caffeine can be very effective at increasing your endurance capacity in order to enable faster fat loss in the gym. It has also been found to increase fat oxidation when ingested before a workout, although a study found that this was more effective in participants of a healthy weight compared to obese participants.

However, consuming too much caffeine and other stimulants does have its side effects. If you’ve ever gone too hard on the espresso, then you’ve probably experienced that crash you get afterwards, where you feel tired, irritable, and jittery. If you normally have several cups of coffee a day and then add a stimulant fat burner on top of that, it could prove to be too much for your system, causing more serious symptoms like an increased heart rate and high blood pressure.

Taking stimulant fat burners late in the day is also likely to affect your sleep pattern. Since restful sleep is a key component of healthy, sustainable fat loss, this can have a detrimental effect on achieving your weight loss goals.

Appetite suppressants

Appetite suppressants may also be considered as a class of fat burners. Rather than activating any mechanisms in your body that prompt more fat to be expended or less fat to be absorbed, appetite suppressants simply make it easier for you to limit your food intake.

By reducing the frequency and intensity of feelings of hunger, you can consume fewer calories, making weight loss and fat loss occur more readily. This can be a good solution for anyone who struggles with cravings and effective portion control when trying to lose weight. Some natural appetite suppressants like soluble fiber have been shown to lower the amount of calories you absorb from your diet.


What Are The Most Effective Fat Burning Supplements? Smoothie

What Are The Most Effective Fat Burning Supplements?

If you’re looking to add natural fat burning supplements and ingredients to your diet, then here are some of the best fat burners and the science behind how they work.

Soluble Fibre – Glucomannan

Soluble fibres like glucomannan have been found to be effective at suppressing reduce levels of ghrelin appetite, making it easier for you to create the conditions needed for effective fat loss. There are a number of factors that may contribute to this. Firstly, it has been proven to increase the levels of hormones that contribute towards feelings of fullness, and to effective at suppressing reduce levels of ghrelin, a hormone that prompts hunger.

Feelings of fullness after eating may also be prolonged thanks to soluble fibre because it slows down digestion, releasing nutrients more slowly whilst your body breaks down food. Plus, research has found that people with higher levels of soluble fibre in their diets actually absorb fewer calories and less fat from the food they eat.

Caffeine

We’ve already mentioned that caffeine can have positive effects on our metabolism research on this, inducing thermogenesis and allowing us to burn a higher number of calories. It is also considered to be a fairly effective appetite suppressant, although caffeine can have positive effects on our metabolism research on this has garnered mixed results.

There are lots of ways you can consume caffeine for its fat burning effects. Normal cups of coffee give you a good caffeine boost, as do energy drinks, although these also contain high amounts of added sugar that could hinder your weight loss. Green tea is a healthy source of caffeine due to all the antioxidants it contains. You can either drink regular green tea or take green tea extract in supplement form. Then there are specific fat burner supplements that have caffeine as a key ingredient.

Be sure to limit your caffeine consumption as your body may also develop a tolerance to caffeine, reducing its effects over time. When using caffeine or a stimulant fat burner for weight loss, it is recommended that you cycle its use to increase its long-term effectiveness.

Chromium

The mineral chromium can be found naturally in foods, including lean meats, whole grains, and various fruits and vegetables. The effect of Chromium can have a positive effect on insulin and insulin resistance as it helps to maintain normal blood glucose concentrations, preventing damaging spikes that lead to unhealthy body weight and composition. Weight loss supplements often contain chromium picolinate as this form of the mineral is more easily absorbed in the intestine.

Choline

Choline supports normal lipid metabolism, increasing the amount of fat that is burnt for energy. This helps to promote fat loss and preserve muscle mass when burning calories through exercise. A study examined the use of choline in female athletes preparing for martial arts competitions. Choline supplements helped to aid more rapid weight loss in the week leading up to their competitions. Both the BMI and the body fat percentages of the participants decreased as a result of choline supplementation.

Vitamin B6 + B12

The B vitamins are important components of our metabolism, supporting the breakdown of carbohydrates, proteins, and fats. B12 is especially important B6 helps when it comes to metabolising fats, and supplementary levels of B12 is especially important B6 helps this function to work efficiently. You can find B vitamins in a range of foods, especially animal products. If you are struggling to get enough B vitamins in your diet or are following a vegan diet, then you can take supplements of B6, B12, or more general B-complex vitamins.

Cayenne

Spicing up your meals could be the key to boosting your weight loss efforts. That’s because these foods can potentially help to induce thermogenesis the capsaicin in cayenne pepper – the action of heat being generated inside the body. This slightly boosts your metabolism and prompts your body to burn through more calories in attempt to cool down. It is induce thermogenesis the capsaicin in cayenne pepper that has this effect, resulting in temporarily boosted metabolism, reduced appetite, and greater fat burning potential.

Turmeric

Turmeric is another example of a thermogenic food. The antioxidant found in turmeric, called curcumin, has also been found to suppress the growth of fat tissue participants consuming curcumin lost more weight and increase metabolism of fat in studies conducted on mice. Human trials have also found that suppress the growth of fat tissue participants consuming curcumin lost more weight and more body fat than those in the control group. You can add turmeric to your food for a small boost to your metabolism and rate of fat loss, or you can take curcumin supplements for a more concentrated dose.

Chloride

Several minerals, including chloride, are essential for our bodies to maintain normal digestion. Chloride is needed for our bodies to produce hydrochloric acid, which is an important part of the digestion process in the stomach. Chloride, along with minerals like sodium and potassium, also keeps your body’s water levels balanced, which can help to reduce bloating.

We get most of our dietary chloride from table salt, or sodium chloride. However, the high levels of sodium that result from a high-salt diet can cause problems such as high blood pressure, so you can increase your chloride levels with supplements instead.


When to Take Fat Burners

When to Take Fat Burners

Once you’ve decided on the best fat burner for you, whether that’s a medication, thermogenic or a natural dietary fiber, you need to create a routine for when to take them. This will depend on what kind of fat burner you are taking.

For example, taking caffeinated fat burners right before a workout could give you the energy boost you need to improve your workout performance while also boosting your fat metabolism during exercise. However these supplements should not be taken too late in the day as they are likely to disrupt your sleep pattern.

If you’re taking a supplement or prescribed medication, then they should give you guidelines of when to take your fat burners and how much you need. Do not exceed the dosage stated. If a range is given, e.g. 1-2 tablets, then it is imperative to follow the dosing instructions exactly. This is because certain ingredients have only been certified to work when used in certain dosages.

If you’re taking soluble fiber as a fat burner, then it is better to take this with your meals or shortly before them. The main reason for this is that the food will help the natural ingredients to reach your intestine intact. From there the fiber can swell in your stomach and keep you fuller throughout the day.

Fat Burner Side Effects

It is important to be aware of the potential side effects of fat burners before you decide to take them. Prescription medication and fat burners containing illegal or unapproved ingredients can especially have some nasty side effects. Other than the side effects that come from the high levels of caffeine in fat burner pills, other risks include mood swings, behavioural changes, dehydration, and sensitivity to temperature. When illegal ingredients are included, serious complications can occur in relation to the heart and other vital organs.

Natural fat burners are much safer, but you should always stick to the recommended dose in order to avoid potential side effects. Consuming too much caffeine, for example, can have a variety of side effects, especially for women since it can interact negatively with the contraceptive pill. Other than this, high levels of caffeine can cause anxiety, tiredness, high blood pressure, and rapid heart rate.

Soluble fibre like glucomannan can have side effects if not taken properly, so make sure you drink plenty of water with it so that it can reach your intestines easily. Taking it with food can also help.

Conclusion

Fat burners come in various guises. When it comes to losing weight, natural ingredients like Glucomannan and caffeine are the most effective fat burners supported by evidence and should help you to achieve greater weight loss than you could on your own.

Supplementing minerals and vitamins like B6, B12, Choline, Chromium, and Chloride will support your body’s natural ability to metabolize fat and stay in shape. Just make sure you’re still eating a balanced diet and maintaining an active lifestyle to achieve effective and sustainable weight loss.


Products

Use Leanbean for 90 days. See Results, or your money back

Getting beach-ready does not have to be an impossible quest. Leanbean will give your body the natural boost it needs to start burning fat. What’s more, if you use Leanbean four times a day for 3 months and don’t think it’s helped you get results we’ll give you a refund.

Find out more

References

  1. Mayo Clinic Staff. Prescription weight-loss drugs (2018). Link.
  2. Acheson KJ. affeine and coffee: their influence on metabolic rate and substrate utilization in normal weight and obese individuals (1980). Link.
  3. James M. Lattimer. Effects of Dietary Fiber and Its Components on Metabolic Health (2010). Link.
  4. St-Pierre DH. Fiber intake predicts ghrelin levels in overweight and obese postmenopausal women (2009). Link.
  5. Baer DJ. Dietary fiber decreases the metabolizable energy content and nutrient digestibility of mixed diets fed to humans (1997). Link.

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Perhaps the biggest obstacle when it comes to maintaining a healthy figure is our tendency to overindulge when it comes to junk food.

There are lots of delicious foods out there for us to eat, and this can make dieting and weight loss very difficult.

You’re trying to stick to a healthy diet, but a tasty treat catches your eye. What do you do?

Do you give in to your craving?

If you’re eating less than you usually do – less than your body is used to. – you may end up suffering withdrawal-like symptoms.

When this happens, your body actually send signals to your brain, saying that it needs even more sugar than before.

But it is possible to keep yourself on track.

Appetite suppressants are often talked about in the diet and health industry, including both natural and non-natural options. While the market is awash with diet pills and appetite suppressant pills making bold claims, in reality there are only a limited number of ingredients that have sufficient and credible scientific backing.

This article explores the world of natural appetite suppressants, as well as uncovering proven tips and tricks to reduce your snacking.

If you struggle with food cravings, portion control, and overeating, then read on for some expert advice on this hotly debated subject.


What Are Appetite Suppressants?

Appetite suppressants can be anything that helps quell your hunger or cravings.

This might include pharmaceuticals with punchy names like Phentermine and Locaserin, that may be prescribed by your doctor in severe cases of obesity or to treat other weight-related health issues.

These medications are regulated, but they can also cause side effects and are not made up of natural ingredients. These drugs are also not effective for everybody and your doctor may suggest you stop taking them if the results are not significant enough to warrant prolonged use.

If you don’t fancy taking such an extreme approach to fat loss then certain foods and drinks are thought to be effective at suppressing appetite, this includes foods that are high in protein or healthy fats, whilst dietary and soluble fiber can also be useful ingredients to promote satiety and a healthy digestion.

On top of this you will also find a handful of natural vitamins and minerals that have been shown by science to support normal bodily functions and keep cravings under control.

However, it is important to note that only a few natural ingredients have been given the green light by the experts when it comes to making health claims.


How Can an Appetite Suppressant Work for Women?

For women trying to lose weight, appetite suppressants can support their efforts by helping to keep their cravings under control. And whilst educating yourself about healthy foods and setting an appropriate meal plan should always be the first step, in many cases it may not be enough to keep temptation at bay.

Unfortunately for women, it also seems we might experience cravings more often and more strongly than men.

A study by Scientific American found that men’s brains are biologically and chemically better equipped to handle cravings and effectively suppress them. No fair!

Hormones also come into play as the majority of women are affected by food cravings more severely leading up to and during menstruation, especially for sweet foods, with chocolate being the main culprit. As well as hormones, this may also come down to our bodies needing an increased amount of energy during these times.

By tracking your cycle and the subsequent food cravings, you can effectively employ appetite suppressants at the right time in order to keep your cravings at bay and stay consistent with your weight loss efforts through the whole month.


How To Suppress Your Appetite

How To Suppress Your Appetite – 9 methods for success

So, what can you actually do to suppress your appetite?

We’ll look at some foods and ingredients that can be effective further down this page.

But for now, let’s consider some habits you can employ to keep your appetite and cravings in check.

1. Fasted Cardio

Yes, you heard it correctly! Performing mixed intensity exercise study on an empty stomach can actually cause you to feel less hungry. A 2011 intensity exercise study found that a prolonged period on the treadmill without food reduced participants hunger levels thanks to the effect it had on the ‘hunger hormone’ Ghrelin.

2. Drink plenty of water

Sometimes, when we feel hungry, we might actually just be thirsty. So, making sure you’re well hydrated throughout the day is a good way to control your appetite. Water also fills up your stomach, making you feel fuller quicker when you drink water before and during a meal.

3. Stick to regular meal patterns

If you go a long time without eating, you may end up feeling extremely hungry and maybe even lethargic and irritable. These conditions increase your likelihood of overeating at your next meal and may increase cravings for unhealthy foods. Going a long time without eating and then gorging on high calorie foods can also lead to peaks and troughs in your blood sugar levels that also make cravings more common.

4. Count to 25

You’ve probably heard the expression ‘count to 10’ when encountering the frustrations of everyday life. But scientists in America have discovered that pausing for thought can help us increase the rate at which we make healthy choices. Research conducted by Rush University in Chicago found that ‘Vending Machine’ customers were 5% more likely to avoid ‘sweet treats’ when forced to wait 25 seconds before making a purchase.

5. Avoid keeping junk food in the house

We’ve all experienced that last-minute craving before we go to bed and found ourselves raiding the fridge or kitchen cupboard late at night. By keeping your stocks of naughty foods to a minimum you’ll be more inclined to give up your search and forget your latest urge to snack.

6. Cut back on sugar

Of course, eating foods that are high in sugar are also going to cause your blood sugar levels to spike. When people cut out added sugars from their diet, their desire to eat sugary foods decreases dramatically. There has even been found to be an addiction component with sugar, making our cravings worse the more we consume.

7. Limit alcohol intake

As well as most alcoholic drinks being high in sugar and calories, the resulting hangover is also to blame for cravings in most people. We especially tend to crave fatty, greasy foods the day after drinking because this is thought to effectively “soak up” the alcohol content in our system. Fluctuating blood sugar combined with the feeling of a hangover is a sure-fire way to stimulate unwanted cravings.

8. Avoid going ‘cold turkey’

In order to speed up your results it might be tempting to go ‘cold turkey’ and banish all sugary treats from your diet in one clean sweep. However we wouldn’t recommend it, as if done too suddenly it might lead to your body experiencing withdrawal and in turn could actually encourage you to binge eat more often.

9. Add healthy fats and protein to your diet

Although you might try to avoid fatty food when you’re trying to lose weight, foods that are high in unsaturated fats (the healthy kind) have been found to be effective at making you feel full and curb feelings of hunger. Incorporating healthy fats into your breakfast, such as Greek yoghurt or avocado, could be the trick to helping you last until lunchtime without reaching for a sugary snack to keep you going.

On top of this lean meats such as chicken and fish are a great way of getting the nutrients you need whilst lowering your desire for sweet foods.


What Are the Best Appetite Suppressants That Actually Work?

What Are the Best Appetite Suppressants That Actually Work?

Now onto some of the food, drink, and supplements you can use to try to suppress your appetite in a natural way. Here are some of the top ingredients that are backed by evidence as the best appetite suppressants.

Konjac Fibre

A diet that’s high in fibre is generally good news for weight loss and appetite control. Konjac fibre, or glucomannan, is a natural fiber that has become a popular. In fact it is the only natural ingredient that has been recognized by the European Food Safety Agency for use as a weight loss aid.

In conjunction with a balanced diet, 3g per day of konjac fibre is recommended for overweight patients. It is thought to reduce feelings of hunger by expanding after it is ingested, taking up a greater volume inside your stomach. Combining this with water before a meal can significantly reduce overeating at mealtimes.

Water

We’ve already mentioned that drinking enough water is important for controlling your appetite, now let’s look at the science behind its appetite suppressing qualities. It is likely that filling the stomach with water, and subsequently stretching it through the sheer volume of the water, effectively sends signals of fullness to the brain. A study found that participants who drank one pint of water before their meal consumed more than 100 calories less than the group who did not drink water.

Another study reviewed the evidence surrounding water consumption and weight loss. The results found that increased water consumption made fat loss more effective in participants that were actively trying to lose weight. However, the results were less significant among participants who were not trying to lose weight. This suggests that drinking more water can support weight loss efforts as long as you are psychologically motivated to consume less food and lose weight as a result.

Chromium

Chromium picolinate has been found to reduce food intake in both rat and human subjects under controlled conditions. As a result of the human trials conducted among adult women who were overweight, participants reported less intense feelings of hunger and fat cravings, and many of the participants lost weight throughout the trial.

While this study could not confirm the mechanism that causes appetite suppression from chromium intake, it is thought that the supplement helps to regulate glucose levels, which can have a significant effect on managing and reducing food cravings.

Oatmeal

Oatmeal is a great breakfast alternative to regular cereal. It is lower in sugar and generally higher in fiber, both of which help to keep you feeling full and avoid cravings for the rest of the morning. The beta-glucan fiber in oatmeal is especially thought to be related to the satiety effects of this meal.

One study found that oatmeal significantly reduced hunger and desire to eat, as well as increasing feelings of fullness in participants compared to traditional breakfast cereal.

Oatmeal also has a higher weight than cereal when calories are equivalent. This may be important to satiation because a bowl of oatmeal will physically fill your stomach more than cereal when the same number of calories are consumed.

Garcinia Cambogia

Garcinia Cambogia is a fruit that has various health benefits. The supplement of the same name is extracted from the peel of the fruit and has been studied for its potential role in appetite suppression. More specifically it is believed that the compound hydroxycitric acid found in this supplement may have a positive impact on blood glucose control as well serotonin levels in the body.

Dark Chocolate

Attempting to stick to a completely ‘sugar-free’ diet is unlikely to be sustainable and could cause you to go backwards rather than forwards with your goals. That said there are definitely more balanced choices we can make each day in order to sensibly reduce our sugar intake. According to one study volunteers who ate 100g of dark chocolate instead of milk chocolate experienced improved satiety afterwards.

Vitamin B6, B12

Our body needs lots of different vitamins to function properly and keep us healthy. Vitamins like B6 and B12 are good examples of these essential nutrients, and they may also play a part in weight loss, metabolism, and appetite regulation.

The b complex of vitamins are central to our ability to metabolize protein, while B12 also helps to metabolise fats. Deficiencies of certain vitamins can also increase cravings because your body itself is craving these nutrients. To make sure you’re getting enough B vitamins, you can take supplements or focus on adding foods rich in B vitamins to your diet, such as whole grains, dairy products, nuts and seeds, and foods that are fortified with B vitamins.

Cayenne Pepper

Hot or spicy food is often said to boost your metabolism, which can help you burn more calories and lose weight as a result. In the case of cayenne pepper this is attributed to the capsaicin present in the hot spice. A study found that consuming capsaicin at each meal made participants eat less, feel fuller, and avoid cravings after eating.

It is thought to be the thermogenic qualities of capsaicin that affects the metabolism and appetite. So, adding cayenne pepper to your meals could be an effective aid to weight loss and portion control.


Are There Any Side Effects with Appetite Suppressants?

Are There Any Side Effects with Appetite Suppressants?

Some appetite suppressants come with bigger risks than others, for instance there are a number of effective weight loss drugs available on prescription, however as with any pharmaceutical the potential for side effects is higher than with natural ingredients.

Consequently some of natural appetite suppressants listed above can be seen as a safer way of supporting your ambitions. If consumed in moderation all of the above should be safe for human consumption, however it still vital to stick to sensible doses whilst using natural supplements. Soluble fiber such as glucomannan can cause possible stomach upset for those people who are particularly sensitive. Consuming Konjac products with a glass of water will ensure that it reaches the intestine safely.

All things considered, provided you are only slightly under your daily recommended calorie intake, then using appetite suppressants could be an effective aid to manage your weight. However it is imperative not to use appetite suppressants to restrict your calories in an extreme way. Doing so can lead to side effects like lethargy, faintness, and headaches. Appetite suppressants should be used to reduce portion sizes and hunger in between or after meals in order to gradually and sustainably lose weight.

What hunger and cravings are telling us?

Appetite suppression can be helpful in our weight loss efforts, but it is also important to know when to listen to your hunger or cravings. Most of the time, hunger means that our body needs food and energy, so it is important to listen to these signals.

You should not try to suppress your appetite to the point of starvation, only as an aid in reducing your calories by a healthy amount. For example, you may stick to a calorie deficit of 250 below your recommended daily allowance in order to lose weight in a sustainable way.

Cravings may also be your body’s way of telling you that it needs more of a certain nutrient or vitamin. Knowing what your cravings mean and listening to them may help you manage them more successfully.

For example, chocolate cravings have been linked with a deficiency in magnesium. So next time you crave chocolate, try eating foods high in magnesium like leafy greens or legumes instead. It is also worth remembering that dark chocolate is a healthier alternative to regular milk chocolate that also contains magnesium.

Conclusion

You don’t have to follow crazy weight loss fads to control your appetite and improve your body shape. Employing some of the tactics highlighted in this article as well as getting the right ingredients in your diet are the best ways of controlling your calorie intake and ensuring you maintain normal bodyweight.

Diets that are high in fiber, protein, and healthy fats will help you to naturally resist excessive eating. If you find it difficult to get enough fiber into your diet, then supplementing with ingredients like Konjac Fibre can be an effective way of managing your food consumption.

Equally getting enough vitamins and minerals in our diets can also be key, as deficiencies can cause us to reach for the biscuit tin all too hastily.

Products

Use Leanbean for 90 days. See Results, or your money back

Getting beach-ready does not have to be an impossible quest. Leanbean will give your body the natural boost it needs to start burning fat. What’s more, if you use Leanbean four times a day for 3 months and don’t think it’s helped you get results we’ll give you a refund.

Find out more

References

  1. Diane Welland. Men Suppress Food Cravings Better Than Women (2010). Link.
  2. Tomelleri R. Menstrual cycle and food cravings in young college women. (1987). Link.
  3. Nicole M. Avena. Evidence for sugar addiction: Behavioral and neurochemical effects of intermittent, excessive sugar intake (2009). Link.
  4. How Fatty Foods Curb Hunger (2008). Link.
  5. DR. NATASHA TURNER ND’S. Chocolate Cravings? You Might Be Low In Magnesium (The Miracle Mineral) (2016). Link.

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Isn’t it great when a naturally occurring ingredient can help with weight loss?

One such ingredient that’s attracted a lot of attention in recent years is konjac fibre.

This article introduces konjac, and after reading you’ll have an understanding of what it is, how it works, and the ways it can help you lose weight.


What is konjac fibre?

It’s a soluble fibre found in the roots of the konjac plant, an Asian plant also known as elephant yam. The technical name for the supplement is glucomannan, but konjac fibre rolls off the tongue better. Konjac root is commonly used in traditional Chinese medicine, taken as a supplement, or used in herbal preparations.

It is extremely dense and when mixed with water forms a gel-like substance, which makes it very effective as a thickening agent or filler.

Konjac fibre can be used as an emulsifier (to bind liquids together that would usually separate), a texturizer (a hair product), or gelatin substitute in cooking (to thicken liquids). It is quite versatile, and can be found in products such as flours, pasta (particularly shirataki noodles), and drink mixes.

As a supplement, konjac fibre can aid in your weight loss efforts, something that has been approved by the EFSA. It has also been widely studied for its potential in helping prevent other chronic health conditions and illnesses.


How does konjac root help you lose weight?

Digestive enzymes found in the human gastrointestinal tract cannot break down konjac fibre, because of its complex molecular structure. This means that the ingredient reaches the intestines mostly intact, allowing it to absorb massive volumes of water (up to 50 times its own weight). The absorption leads to expansion, which promotes feelings of fullness, and delays the emptying of the stomach. Each of these factors plays a major role in supporting weight loss.

Of course, these effects are not completely unique to konjac fibre, as all types of soluble and insoluble dietary fibre have been shown to help reduce food intake and lower body weight.

In fact, a meta-analysis of all existing studies focused on weight loss and dietary fibre intake found that by increasing daily fibre intake by 14 g or more, obese people could consume 18 percent fewer calories, and lose an average of 2.4 kg (5.3 lb) over a period of 4 months as a result.

Dietary fibres like konjac root may also help boost intestinal health by rebuilding the supply of beneficial bacteria. When fibre reaches the fermentation stage of digestion, short-chain fatty acids (SCFAs) such as butyrate, propionate, and acetate are formed. It is these SCFAs that are thought to inhibit body fat gain by increasing resting energy expenditure and promoting obesity-fighting intestinal bacteria.


Konjac root weight loss studies

Konjac root weight loss studies

Since it has been suggested that konjac fibre absorbs the highest quantity of water when compared with other types of soluble dietary fibre, it follows that konjac fibre could be the most effective type of fibre to use in your weight loss efforts.

As you can imagine, konjac root has been well-researched by scientists for its effect on body composition.

Here are some of the research findings:

  • One Norwegian study of 176 overweight participants found that a 1200-calorie diet and fibre supplementation using Glucomannan yielded more weight loss during a 5-week trial than a 1200-calorie diet supplemented with another type of fibre (guar gum or alginate), or the 1200-calorie diet alone.
  • A similar, smaller study noted the same conclusion as above, this time over a period of 60 days.
  • A double-blind, randomized trial using konjac root followed 20 obese women for a period of 8 weeks, with strict instructions to continue their usual diet and exercise routine. Supplementation of 1 gram of konjac root was provided three times per day, one hour prior to each meal. By the end of eight weeks, participants taking supplemental konjac root lost a moderate amount of weight, while the average participant receiving the placebo actually gained weight.


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One Norwegian study of 176 overweight participants found that a 1200-calorie diet and fibre supplementation using Glucomannan yielded more weight loss during a 5-week trial than a 1200-calorie diet supplemented with another type of fibre (guar gum or alginate), or the 1200-calorie diet alone.


What is the ideal konjac dose for weight loss results?

Konjac fibre has been legally approved by the European Foods Standard Agency to work for weight loss in doses of 3 grams per day. This amount has been found to be effective.

Most dosages in studies have ranged from 3 to 5 grams daily, in divided doses, but some trials have found success with even lower dosages.

For best results, it is recommended to take a konjac root supplement three times per day; with, or just prior to meals. If taken at another time, supplementation will likely not aid in weight loss.

If you choose to take this supplement prior to meals, 15 minutes to 1 hour before ingesting food is a good guideline to follow. Make sure to take konjac fibre with at least one glass of water as it can cause issues for those that find swallowing difficult

What weight loss results can you expect from konjac root?

Naturally, weight loss results will vary depending on your personal characteristics, such as age and starting weight, it is also important to note that Konjac fibre only promotes weight loss when used alongside an energy-restricted diet.

Konjac fibre has shown promise to provide moderate weight loss if taken as recommended:

  • One study found that konjac fibre supplementation provided weight loss in the range of 2.4 to 6.4 kg (5.3 to 14.1 lb) in overweight subjects over the course of 5 weeks.
  • An 8-week clinical trial utilizing 3 g konjac root per day with no change to diet or exercise habits yielded an average of 2.5 kg (5.5 lb) weight loss among obese women, compared to a 0.7 kg (1.5 lb) gain in the control group receiving a placebo.
  • A 2008 systemic review of all clinical trials studying the effects of konjac root on weight loss concluded that participants lost an average of 0.8 kg (1.8 lb) over the study period, while studies that included dietary changes yielded an average of 1.28 kg (2.8 lb) lost. Regardless of the type of intervention, obese participants lost an average of 1.3 kg (2.9 lb).


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Naturally, weight loss results may vary depending on your personal characteristics such as age and starting weight.


The role of konjac root as a prebiotic

The role of konjac root as a prebiotic

As you’ve already learned, konjac fibre functions as a prebiotic, which can help in weight loss efforts due to the actions of newly-formed short chain fatty acids.

As you’ve already learned, konjac fibre functions as a prebiotic, which can help in weight loss efforts due to the actions of newly-formed SCFAs.

Prebiotics are an ingredient that can make it to the large intestine relatively unchanged in order to undergo fermentation, ultimately helping beneficial intestinal flora to multiply and thrive. As you can see, konjac root fits this definition.

So, why is this important?

First, it’s obviously a good idea to keep your digestive health in top shape, as even the most minor case of constipation or diarrhea can ruin your day. Additionally, improving your gut health can benefit your health in several other ways you might not have considered. For example, prebiotics can help to improve immunity, reduce bloat, and help to cleanse the digestive tract.

In fact, SCFAs produced by prebiotics have benefits that go far beyond weight loss. These compounds can help to decrease the pH of your colon (making it more acidic), creating an environment in which pathogenic (disease-causing) bacteria cannot survive and where beneficial bacteria are able to flourish, keeping you healthy from a variety of infectious diseases. SCFAs can also play a role in mineral absorption (most notably calcium) and water and sodium balance.

Overall, research has concluded that prebiotics can provide a variety of different health benefits. Some of these include:

  • Improved nutrient absorption and bioavailability (especially calcium and magnesium).
  • Prevention of diarrhea (or reduced duration) associated with infection or antibiotics (such as Clostridium difficile).
  • Promotion of weight loss due to appetite reduction.

As you can see, just this one ingredient can greatly affect your overall health and well-being, especially if you are looking to improve gut health and digestion.


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Additionally, improving your gut health can benefit your health in several other ways you might not have considered.


Are there any side effects of using konjac root?

For the vast majority of users, this ingredient is safe. Several studies have assessed the appropriateness of konjac fibre supplementation for adolescents and children, and it appears that it is safe for younger people when taken under supervision.

There is a small choking risk for people who find it particularly difficult to swallow. Drinking one or two glasses of water will ensure that konjac reaches the stomach safely.

Mixing konjac fibre into a glass of water or juice will also make sure the product does its job properly.

Fibre supplementation of any type is not recommended for people who have disorders affecting their esophagus, as obstruction may occur and cause choking or breathing difficulty.

Additionally, if your current fibre intake is very low, you may want to slowly increase dietary fibre prior to starting konjac fibre supplementation in order to avoid digestive discomfort such as gas, bloating, or diarrhea.

Since soluble fibre slows absorption of food, the same is true for fat-soluble vitamins and medications taken by mouth.

If you are currently taking any over-the-counter or prescription medications and wish to begin konjac fibre supplementation, it is a good idea to speak with your doctor about adjusting the timing of your medications.

Like any type of fibre, konjac fibre can also affect blood glucose levels, so if you are diabetic, keeping track of your blood glucose measurements is key to avoid any unwanted complications. You may need to adjust medication or insulin dosages accordingly once you start supplementing with konjac root.


Konjac powder

Conclusion

If you’re looking to improve your health, there are a few ways that konjac fibre can help. When it comes to weight loss, konjac fibre can help you reduce calorie consumption, without the feeling of hunger common felt by dieters.

If you currently have a low dietary fibre intake, it is best to introduce konjac fibre to your diet slowly and gradually. Quickly increasing your fibre intake can cause uncomfortable side effects. Over time, your digestive system will become accustomed to increased fibre intake and be better equipped to handle the fibre more effectively.

Konjac fibre is not a substitute for a healthy lifestyle, however, the evidence behind this ingredient is solid, which is why it has been approved for weight loss by the European Food Standards Agency. When taken regularly at a recommended dosage of 3 grams per day in divided doses with meals, konjac fibre may help you lose more weight than with dietary changes alone.

Products

Use Leanbean for 90 days. See Results, or your money back

Getting beach-ready does not have to be an impossible quest. Leanbean will give your body the natural boost it needs to start burning fat. What’s more, if you use Leanbean four times a day for 3 months and don’t think it’s helped you get results we’ll give you a refund.

Find out more

References

  1. Joyce K. Keithley. Safety and Efficacy of Glucomannan for Weight Loss in Overweight and Moderately Obese Adults (2013). Link.
  2. Glucomannan (2015). Link.
  3. Richard Glickman-Simon, MD. Glucomannan (2015). Link.
  4. Nancy C. Howarth. Dietary Fiber and Weight Regulation (2001). Link.
  5. Julia Wong. Colonic Health: Fermentation and Short Chain Fatty Acids (2006). Link.

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