Amanda Berry, Author at Leanbean Official

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 pill for weight loss?

If you’re looking for a thermogenic pill for weight loss…

Leanbean contains –

  • Caffeine: Naturally extracted from green coffee beans
  • Turmeric: A potent thermogenic spice
  • Glucomannan to reduce your appetite
  • Numerous other powerful ingredients

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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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 – […]

WHAT IS GLUCOMANNAN AND HOW DOES IT HELP WITH WEIGHT LOSS?

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.

Flabby Arm Workout – Gym Routines That Tone Your Arms

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!

How to overcome a weight loss plateau

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?

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.

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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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 – […]

WHAT IS GLUCOMANNAN AND HOW DOES IT HELP WITH WEIGHT LOSS?

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.

Flabby Arm Workout – Gym Routines That Tone Your Arms

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!

How to overcome a weight loss plateau

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?

Follow us on Instagram

Instagram image Instagram image Instagram image Instagram image Instagram image Instagram image

*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.

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.

Find out more

Related Posts

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 – […]

WHAT IS GLUCOMANNAN AND HOW DOES IT HELP WITH WEIGHT LOSS?

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.

Flabby Arm Workout – Gym Routines That Tone Your Arms

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!

How to overcome a weight loss plateau

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?

Follow us on Instagram

Instagram image Instagram image Instagram image Instagram image Instagram image Instagram image

*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.

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.

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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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*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.

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.


TOP TIPS

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).


TOP TIPS

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.


TOP TIPS

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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People are always looking for quick and easy ways to shed pounds and get into better shape.

This is why fad diets were created, but they are rarely effective. If only it was as easy as losing weight overnight and waking up with the body you’ve always dreamed of.

But that’s not possible, right?

Not quite, but our bodies do burn fat and calories while we sleep.

So, maybe we can use this to our advantage when trying to lose weight. Are there certain things you can eat or drink before bed to help boost this process?

This article has everything you need to know about how to lose weight in your sleep and the best foods to help you do this.


How To Lose Weight Whilst Sleeping

We know that exercise is important for burning calories, but did you know that your body continues to burn through them while you sleep?

Digesting food, repairing cells, maintaining body temperature, and even dreaming – these are all vital functions that your body sustains while you sleep. You are using energy to perform these functions and, therefore, expending calories.

How many calories do you burn while sleeping?

This depends on various factors, including your weight, metabolic rate, and the quantity and quality of sleep you’re getting. On average, we could be burning between 300 and 500 calories just by getting a good night’s sleep.

That’s not a number to be sniffed at!

The amount of sleep you get could also determine what your body uses for the energy it requires. One weight loss study found that participants getting 8.5 hours of sleep per night burned more fat, while those getting only 5.5 hours burned more muscle, as well as losing less weight as a whole.

So, getting a good night’s sleep not only burns calories more effectively, it also helps you to shed fat rather than losing precious muscle mass.


Why sleep is so important to weight loss

Why sleep is so important to weight loss

Rest is just as important as activity when it comes to losing weight, maybe even more important.

If we don’t sleep for long enough or if we constantly wake up during the night, then we experience less REM sleep and feel less rested as a result of not getting enough deep sleep. The REM stage is also when we dream, and our brains need a lot of energy to function during this stage.

That’s right, dreams burn calories!

A lack of sleep could also affect our behaviour during the day. You’ll have less energy if you haven’t had a good night’s sleep, meaning you might be less motivated to exercise or generally be active throughout the day.

TOP TIPS

We burn more calories during the REM stage than any other stage of our sleep cycle. REM is the fourth stage of sleep and the deepest of them all.

It can also create cravings for unhealthy foods and larger portions of food. This is because the hormones leptin and ghrelin, the ones that regulate appetite and satiation, are affected by our sleep cycles.

When we don’t get enough sleep, the body produces less leptin – the hormone that tells us when we’re full – and more ghrelin – the one that tells us when we’re hungry. So, you’re more likely to feel hungry and crave larger portions during the day after not getting adequate sleep.

It also comes down to your cortisol levels, aka, the stress hormone. Your body’s cortisol levels are raised by sleep deprivation, and this can also increase your appetite. You’re likely to crave foods that’ll give you a boost of serotonin, things like chocolate and other sweet treats.

What’s more, your body becomes less effective at breaking down sugar while you’re stressed, causing your blood sugar levels to spike. This can continue the cycle of energy crashes and cravings for sweet foods, also prompting your body to store more fat due to increased insulin levels.


Going to bed on an empty stomach

Going to bed on an empty stomach

There are plenty of “fat loss rules” that are spouted and hotly debated – rules like “no carbs after 5pm” or “no calories after 8pm”. But are there actually any downsides of eating late in the evening?

Going to bed on an empty stomach

There are plenty of “fat loss rules” that are spouted and hotly debated – rules like “no carbs after 5pm” or “no calories after 8pm”. But are there actually any downsides of eating late in the evening?

As we’ve said already, your body is still working on digestion while you sleep, so eating at night should not be a major cause of weight gain. The only downside of eating too much food late at night is that it could disrupt your sleep.

Consuming lots of sugar or caffeine at night might make it more difficult to fall asleep, while eating fatty, greasy meals could keep you up with problems like heartburn.

As long as what you eat at night doesn’t disrupt your sleep pattern, then there’s no reason to starve yourself before bed.

What about the advantages or disadvantages of going to bed hungry?

You might find it more difficult to fall asleep and stay asleep throughout the night because your body and mind are preoccupied with your hunger.

You might also wake up craving a bigger breakfast or unhealthy foods, and your appetite and cravings might be increased throughout the day.

However, many people swear by the process of intermittent fasting to help them lose weight.

This involves restricting your calorie consumption to a specific time period during the day, between 10am and 8pm, for example. Stopping eating early in the evening could help you follow an intermittent fasting schedule.


TOP TIPS

While being active during the day can help you sleep better at night, exercising too late could have the opposite effect.


Foods To Eat At Night Before Bed

Foods To Eat At Night Before Bed

What is the best food to eat at night to lose weight? Getting plenty of foods rich in certain components in our diet, especially before bed, can make it easier when it comes to getting a good night’s sleep.

Melatonin

Melatonin is a hormone that occurs naturally in our bodies. It is produced at night as a way of signalling to the body that it should wind down in time for sleep. Melatonin also occurs naturally in some foods, while other foods promote the production of melatonin.

Including these in your diet could make it easier for you to fall asleep at night:

  • Tart Cherries
  • Rice
  • Walnuts
  • Flaxseed
  • Tomatoes
  • Pomegranate
  • Asparagus

Tryptophan

Tryptophan is found in a variety of meats, nuts, seeds, and dairy products. It is an amino acid that helps to increase serotonin levels in the body, and serotonin is a precursor of melatonin. So, tryptophan = more serotonin, and more serotonin = more melatonin.

Here are some great sources of tryptophan in foods:

  • Turkey
  • Chicken
  • Lamb
  • Almonds
  • Cheese
  • Bananas
  • Eggs
  • Soybeans

Magnesium

Magnesium is a mineral that doesn’t occur naturally in the body. This means we rely on our diet, or supplements, to get enough magnesium.

In relation to sleep, magnesium deficiency can lead to symptoms of insomnia and restless sleep, most likely due to its relationship with the neurotransmitter GABA.

For a magnesium-rich diet, try adding these foods to your plate:

  • Leafy greens
  • Broccoli
  • Bananas
  • Avocado
  • Legumes
  • Dark chocolate
  • Seafood
  • Whole grains

Which foods should you avoid before bed?

Now you know what foods can help you get a good night’s sleep and maximise your ability to lose weight while sleeping, let’s look at the foods to avoid.

Sugary foods – Sugar is a fast-release carbohydrate, meaning it gives you a rush of energy soon after you eat it. Eating too much sugar before bed could leave your body too energised to fall asleep.

Foods with high water content – Although apples, watermelon, and celery have lots of health benefits, they might not be the best choices before bed.

Because of their water content, you could be up in the night desperate for the toilet, disrupting your sleep as a result.

Fatty foods – Greasy and fatty foods can lead to problems like heartburn and acid reflux, especially when eaten in large portions before bed, making it difficult to sleep.

Spicy foods – Similarly, really spicy foods can be a cause of indigestion and other digestive issues that might keep you up at night.

Cheese – Although we’ve mentioned cheese as a good source of tryptophan, it can also be detrimental to your sleep.

You’ve probably heard about cheese causing nightmares. Well, there is some truth to it due to another amino acid, tyramine, which can increase your brain’s alertness.


TOP TIPS

If you’re eating a big evening meal, don’t have it too close to bedtime. Eating your meal 3-4 hours before bedtime and then having a light snack later can keep you satiated without any of the disruptive side effects.


Should you drink before bed?

Should you drink before bed?

It’s important to stay hydrated throughout the day, but drinking too late might leave you needing the toilet at night. If you want to enjoy restful sleep all night long, then it’s best not to consume too much liquid close to bedtime. It’s a good idea to stop drinking 90 minutes before you go to bed.

There are different drinks you can try that will help you get to sleep more easily and aid your overnight fat loss.

Here are a few:

Tart cherry juice

We mentioned tart cherries as a good source of melatonin, an important component in getting to sleep at night. So, why not mix it up and gulp down some tart cherry juice before bed? As well as the melatonin, it has lots of other health benefits thanks to being packed with antioxidants and vitamins.

Herbal tea

Green tea, chamomile tea, jasmine tea – whatever your tea of choice, people swear by them for helping them get to sleep. They don’t have the caffeine found in regular tea, and the warmth is comforting, helping you to feel sleepy. Green tea is also thought to have metabolism-boosting effects that could increase your calorie burning through the night.

Warm milk

Warm beverages, in general, are thought to make us sleepy. Warm milk and hot chocolate are good options thanks to the tryptophan in milk, although we wouldn’t recommend it every night due to the sugar content.

Chocolate milk can also be beneficial for sleep and weight loss. It’s thought to be the perfect drink for post-workout recovery due to its protein content. Just be aware of that lactose-free milk is a healthier choice.


What to avoid

What to avoid

You probably know the key players to avoid before bed, but let’s look at why they can be detrimental to your sleep and weight loss.

Alcohol

Alcohol can help you fall asleep more easily, but it also promotes more disruptive sleep and makes you less likely to reach REM sleep. This means fewer calories burned overnight and you’ll be left feeling groggy the next day. Try to avoid drinking alcohol at least 3 hours before you go to bed.

Coffee

Obviously, coffee is high in caffeine. Drinking it too late in the day will leave you feeling more alert around bedtime, making it more difficult to fall asleep. Everyone’s caffeine tolerance is slightly different, but a good rule of thumb is to stop drinking coffee at around 2pm if you’re keeping a regular sleep pattern.

Sugary drinks

Like caffeine, high levels of sugar can increase your alertness levels and leave you feeling wide awake when it comes to bedtime. Cut out drinks that are high in added sugars from your evening routine to help you fall asleep while also cutting down on empty calories.

TOP TIPS

When it comes to weight loss, an easy change to make is to drink fewer calories. Apart from your bedtime drink to help you sleep and the odd cup of coffee during the day, try to rely on water for your hydration as much as possible.

Conclusion

By combining food and drink that help you sleep better at night and offer other health benefits, like making you feel full and boosting your metabolism, you can maximise the number of calories you burn overnight.

Remember, the key to weight loss is making sure you are constantly in ‘calorie deficit’, allowing your body to expend useless fat.

A natural supplement like Leanbean includes ingredients to help you cut out sugar cravings throughout the day and before bed, so you can stay on track towards your fat loss goals.

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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Leanbean is not sold on Amazon or through any other retailer.

If you are looking to buy the genuine Leanbean fat burner then this can only be done through our official websites. If you’ve seen Leanbean on Amazon then there is a very good chance that it isn’t the genuine article.

By buying direct from our official website you will guarantee that you receive an authentic product as well as the most competitive pricing and reliable customer support.

If you are an Amazon account holder and want to purchase the product then we do offer the convenient option of buying Leanbean using Amazon Pay. This means you get the added protection and ease of this well-known payment gateway whilst also guaranteeing you receive a high-quality product that you can believe in.

Using Amazon Pay To Buy Leanbean

Buying Leanbean using Amazon Pay couldn’t be simpler!

If you have an active Amazon account, then you can easily use this at the Lean bean checkout.

To do this simply go to the Leanbean order page, and click on the Amazon Pay Icon which is located directly underneath your desired package.

Once you’ve clicked on the Amazon pay button you will be logged into your Amazon account where you can quickly complete your order.

The benefit to buying Leanbean with Amazon Pay?

To put it simply. You ensure you get the fasted and safest purchasing experience whilst also ensuring the product you receive is 100% genuine. Not to mention the fact that an experienced customer support team is in place to help with any queries you might have.


Quick Worldwide Delivery From The USA & UK

Leanbean is dispatched from both the USA and UK.

US and Canadian orders are sent out from our fulfilment house in the United States. Whilst UK and rest of the world orders are handled from the UK.

We offer a range of delivery options meaning you can elect to receive your product in as little to 1-3 days. Standard shipping includes a tracked service and usually takes between 2-4 days.

For European orders the average delivery time is 2-6 days and for the rest of the world it will generally take between 5 and 15 days for your Leanbean to arrive.

Depending on which delivery service you choose, Leanbean could arrive in 1 – 2 days in the UK or USA, between 2 – 6 days in Europe and 5 – 15 days for the rest of the world.


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.

Just about everyone is searching for a natural solution to weight loss – one that works quickly and is free from side effects. One natural weight loss option is to take a supplement whilst following a ​​​​​​​healthy ​​​​​​​diet and getting enough exercise.

Are you a connoisseur of natural ingredients?

If so, you may have heard the hype surrounding Quercetin.

A lot of people think it can improve your health.

But can a Quercetin supplement really help you fight to off infection? Or lower your blood pressure? Or even improve your energy levels?

And – more importantly – could it be the answer to quicker weight loss?

Let’s dig deeper into our list of the 8 things you should know about Quercetin….


1. Quercetin is a naturally occurring substance

Even if you have heard of Quercetin, it’s likely that you’re not quite sure what it actually is…

Quercetin is a polyphenolic nutrient compound known as a flavonol, a type of molecule that also functions as an antioxidant.

The compound is commonly found in fruits and vegetables such as berries, onions, capers, leafy greens, and tomatoes.

But when it comes to most peoples’ diets, it typically comes from humble apples and potatoes.

On top of this, several studies have found that organically-grown fruit and veg tends to contain more Quercetin than those that are grown conventionally.


2. It might help boost your health!

The scientific community has known about Quercetin for a while now, as it is understood to help reduce inflammation in the body.

This is thought to be because Quercetin may play a role in the inhibition of cytokines, a type of cell that promotes inflammation.

As a result, it has been hypothesized that quercetin could potentially be used to control inflammation associated conditions, including:

  • Allergic reactions
  • Heart disease
  • Autoimmune illnesses
  • High Cholesterol
  • Obesity.

According to certain studies, Quercetin has been shown to decrease the incidence of illness following intense exercise, especially upper respiratory infections such as coronaviruses and adenoviruses.

One double-blind study found that dosing with a 1000 mg dose of quercetin before, during and after a winter cycling regimen resulted in far fewer upper respiratory infections in participants.

Another study found that 2 weeks of daily 1000 mg quercetin supplementation reduced the rate of any illness in untrained young males compared to a placebo.

Sounds good, hey?

Other studies have called into question the benefits of this natural extract, however, and at best it seems the depth of Quercetin’s effects can vary. So it is not entirely understood at this time just how helpful Quercetin might in the battle against infections and illness.

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Most studies regarding quercetin and blood pressure have found that daily doses of 150 to 500 mg over several weeks can decrease both systolic and diastolic blood pressure.


Quercetin may help reduce your blood pressure

3. Quercetin may help reduce your blood pressure.

As a flavonoid, quercetin is known to play a role in the regulation of blood pressure.

Flavonoids are natural substances supposedly affecting vascular resistance, total blood volume, vascular contraction rate, as well as the overall strength of cells within the cardiovascular system.

Quercetin also acts on cells associated with the kidneys to adjust sodium reabsorption as needed based on blood volume, which in turn adjusts blood pressure.

Most studies regarding quercetin and blood pressure have found that daily doses of 150 to 500 mg over several weeks can decrease both systolic and diastolic blood pressure in participants with stage 1 hypertension, but it is important to note that these effects have not been found in people with prehypertension.


4. The optimal dose of quercetin is not yet known.

While it’s clear that quercetin supplementation may have merit when it comes to things like controlling blood pressure and reducing inflammation, narrowing down an effective dosage is difficult.

Quercetin supplements tend to have low bioavailability, meaning that the amount consumed is very high compared to what is actually absorbed and used by the body. This means that unrealistically large doses may be required each day in order to see any benefits, something that is likely down to the fact that it is not well absorbed by the intestines.

To explain this further, absorption of the naturally-occurring form of Quercetin, Quercetin glucoside, has been estimated at between just 3 and 17 percent in healthy individuals, and some studies have concluded Quercetin’s bioavailability to be only 2 percent for a single dose.

Additionally, individual factors such as vitamin C intake, gender, and type of foods consumed can affect the bioavailability of quercetin.


There is little evidence that quercetin boosts exercise endurance significantly

5. There is little evidence that quercetin boosts exercise endurance significantly.

Another possible function of Quercetin is its apparent effect on capacity for endurance exercise, typically measured using VO2max (the measurement of aerobic capacity).

Various studies have been done in order to try and prove a link between this antioxidant and endurance.

One research paper by the Georgia Institute of Technology has concluded that taking 1000 mg of Quercetin per day for 2 weeks did indeed provide a statistically significant increase in VO2max and endurance exercise capacity.

If you’re not a scientist, these results might sound promising…

But unfortunately statistical significance does not always mean real-life significance.

So whilst the study did find a link between Quercetin and improved exercise performance, the benefit was so small that the authors referred to it as trivial.

Additionally, a number of other studies have concluded that quercetin supplementation does not play any role in endurance exercise capacity, these conflicting results make it quite difficult to determine if such an effect even exists at all.


Quercetin is unlikely to help women burn body fat

6. Quercetin is unlikely to help women burn body fat.

The million-dollar question:

Can Quercetin help you burn fat?

Theoretically, quercetin has the ability to decrease the creation of new fat cells (adipogenesis), whilst increasing the rate of at which fat cells are destroyed (apoptosis). It is also thought to control the rate at which enzymes associated with fat storage go about their functions.

So far so good.

Additionally, studies on mice that were fed a high-fat diet have concluded that Quercetin supplementation did decrease the onset of obesity when compared to other mice consuming the same diet without a Quercetin supplement (11). Scientists went even further and concluded that this effect was down to Quercetin’s effect on genes related to fat metabolism.

So, quercetin can help you beat a bad diet and burn body fat, right? Not so fast!

Although animal studies can be relevant in some situations, it appears that humans are quite different from mice when it comes to losing weight. One study of normal-weight women found no compelling evidence that Quercetin had a thermic (fat-burning) effect in humans when compared with placebo group (12).

On top of this other animal studies have also been inconsistent, with some even reporting weight gain as a result of Quercetin supplementation (11). More research is certainly ideal at this point, but it appears that fat-burning is just not something Quercetin can help with in in humans.

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Additionally, studies on mice that were fed a high-fat diet have concluded that Quercetin supplementation did decrease the onset of obesity.

Studies show no effect on weight loss or body composition in humans

7. Studies show no effect on weight loss or body composition in humans.

Although exercise performance may get a slight boost as a result of Quercetin intake, this does not necessarily equate to a decrease in body fat or overall weight loss, and using supplemental quercetin on its own without any other lifestyle changes certainly will not do the trick. In order to yield these types of results, longer duration and higher doses of supplementation would likely be necessary.

Unlike mice, the human body appears to have minimal response to quercetin when it comes to weight loss and body composition change, and human studies have typically concluded that there is no effect.

For example, one study in Germany concluded that 6 weeks of quercetin supplementation at 150 mg/day resulted in no change in weight, body fat mass, lean muscle mass, or waist circumference. Sadly, it seems that quercetin is not in fact a miracle weight loss ingredient.

TOP TIPS

Unlike mice, the human body appears to have minimal response to quercetin when it comes to weight loss and body composition change, and human studies have typically concluded that there is no effect.


8. Conclusion: Should I supplement with quercetin?

Studies surrounding the effects of Quercetin on athletic performance and weight loss have had mixed results. Additionally, inconsistent outcomes regarding the bioavailability of quercetin make it difficult to determine whether or not your body will actually absorb and make use of it.

That said, quercetin is generally regarded as a safe supplement, and whilst its effectiveness may vary depending on many factors it is still conceivable that you could see some benefits. You may even find that your results vary compared to a friend or even research studies, depending on your personal health status, vitamin or mineral deficiencies, or other factors.

If you do choose to try quercetin for any reason, be consistent with taking it each and day and realize that it may be several weeks or even months until effects occur (if they do at all).

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References

  1. R Edwards et al. Quercetin Reduces Blood Pressure in Hypertensive Subjects (2007), 2405–2411 (1)
  2. M Kaşıkcı et al. Bioavailability of Quercetin (2016) (2)
  3. Yao Li et al. Quercetin, Inflammation and Immunity (2016), 167 (3)
  4. S Chen et al. Therapeutic Effects of Quercetin on Inflammation, Obesity, and Type 2 Diabetes (2016) (4)
  5. Y Marunaka et al. Actions of Quercetin, a Polyphenol, on Blood Pressure (2017) (5)

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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.

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