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

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

Here’s the thing…

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

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

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

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

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

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


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

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.

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.

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.


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!)


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.


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.


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

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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.

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 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

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?

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

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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*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.

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 – 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?

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?

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

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

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

What hunger and cravings are telling us?

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

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

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

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

Conclusion

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

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

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

Products

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

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

Find out more

References

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

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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

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

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

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?

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

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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When it comes to losing weight, it is hard business. Know what makes it even harder? Being female.

Yes, we’ve said it…

Women are inherently dealt a stacked deck when it comes to fat loss, since our bodies are fundamentally different from men in a couple of ways, it makes it harder to achieve the body of our dreams.

LOOK:

The fact of the matter is much of the weight loss advice you will find is more appropriate for men interested in achieving ripped muscles.

But as a woman this is not your goal.

The good news is, we have put together some of the best fat loss tips for females you can find anywhere, and ones that you might not have already considered when trying to lose weight.

Ready to arm yourself with the knowledge required for a bikini body?

Here are some of the best weight loss secrets for women…


1. Women Crave More Than Men

It is well known that a pregnant woman can develop the strangest cravings, and this is often attributed to the growing baby. However, what is less understood is the role hormones have on cravings, since there are distinct differences between male and female cravings.

The fact is:

Men typically crave bulkier or savory meals; whilst this isn’t an ideal way to get your calories in, it is still the lesser evil as these foods are more likely to be loaded with protein, generous amounts of fat and less carbohydrates.

Women’s cravings are vastly different[R]:

Think of it like this – sugar and spice and everything nice! That sums it up in a nutshell. That means candy, chocolate, ice cream and packaged goods that have a sweet kick. Know what complicates it even more? Hormonal variations during the monthly menstrual cycle.

Female fat loss tip – Leanbean

So the key question, How to lose fat?

A great plan of action for is to start off by:

  • Eliminate sources of sugar and fast digesting carbs that you can absolutely do without – think of soda and sugary drinks.
  • Increase your protein consumption in order to reduce your appetite and burn more calories.

2. Females Have A Slower Metabolism Than Men

Another key consideration to keep in mind when planning for weight loss is the fact that women are genetically programmed to have a lower metabolic rate[R], and they burn less calories daily at rest.

What’s more…

This gets even harder with age, meaning that female fat loss for women over 40 can be doubly difficult.

Why do women find it harder to lose weight?

It boils down to differences in body composition. Men, thanks to higher levels of natural testosterone have a greater amount of lean muscle, as well as lower body fat percentages…

A woman’s body naturally has lower muscle mass and greater fat, and evolutionary trait that helps prepare her for childbirth. This is why for female fat loss your workout and diet plan need to be on point!

Female fat loss tip – Leanbean

Here are a few suggestions if you’re looking to lose fat fast in a week.

* High intensity interval training can help shock your body into rapid weight loss – it is much better than regular cardio as the after burn effect will help you lose calories far quicker.

*Lifting weights to create toned muscle and improve metabolic rate at rest.


3. High Estrogen Levels Can Cause Weight Gain

Estrogen is the primary female hormone and is the one that could bring your weight loss efforts to a screeching halt…

In premenopausal women, estrogen is produced primarily by the ovaries, but to a lesser extent also by fat cells. What this means is that women with a higher percentage of body fat are likely to have greater levels of blood estrogen, making it harder to lose weight.

In young women estrogen causes body fat to be distributed around areas of the hips and buttocks[R].

This is likely not helped by the fact that this hormone has somewhat of a blunting effect on the thyroid gland[R], which plays a key role in regulating a number of metabolic processes.

The best way to make estrogen your ace, and not your handicap is to ensure you do not gain more fat than you need. Start with carbohydrate restriction, and incorporate weightlifting exercises with short burst high intensity interval training and you have a solid strategy in place.

Female fat loss tip – Leanbean

Here are a few ways that should help prevent toxic estrogen exposure:

  • Eat more cruciferous vegetables including Broccoli, Cauliflower and cabbage.
  • Limit processed foods and ready meals – Xenoestrogens are found in packaging associated with these types of products.
  • Supplement your diet with estro blockers like Green Tea, Vitamin B and Turmeric.

4. Intermittent Fasting For Female Weight Loss

Intermittent fasting can be one of the easiest dietary interventions you make that contributes to weight loss.

One of the easiest ways to start is via the “Leangains” style approach, which involves fasting completely from food for 14 hours each day [R].

It is very easy actually:

The rest of the day (in this case 10 hours) you spend re-feeding in order to prevent the body’s starvation survival mechanism from kicking in.

This is also an easy way to reduce calorie consumption each day so that you come closer hitting your lean body goals.


5. You Can Burn Fat Fast At Home

If you have a busy work and home life this may include keeping a house, raising children and juggling a full-time job.

Where do you find the time to go to the gym?

Simple. Bring the gym to you. You can get an effective total body workout using anything but the resistance your body provides.

The key is to create a high intensity training circuit of around 20 mins that you can repeat easily several times a week

As you progress, you can then invest in a few pieces of workout equipment that may help you along the way, such as a set of adjustable dumbbells.

Make it simple and enjoyable:

Have your workouts while watching your favorite TV show, or while that meal simmers on the stove, or the baby sleeps. With such an arrangement you have enough to go very far and see a significant amount of weight loss.


In Summary

That brings us to the end of our top 5 tips for female fat loss.

What have we learned?

Well, above all else you need to have a strategy. Winging it may work for a short period of time, but you are unlikely to see meaningful and long-term weight loss like that.

Wanting to quickly burn fat from your stomach and hips?

Regular workouts as well healthy eating and the right supplementation will help you get faster results than ever before.

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. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4918881/
  2. https://www.ncbi.nlm.nih.gov/pubmed/8125870
  3. https://academic.oup.com/jcem/article/89/4/1869/2844573
  4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3113168/
  5. https://www.sciencedaily.com/releases/2018/06/180618113038.htm

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Wondering what it takes to look like a fitness model? Or more specifically, how these professionals shed the excess fat when they want to look lean for a photo shoot?

Fitness models work hard to attain their athletic figures…

But the good news is that with the right steps, you too can get that look too. Your approach is going to depend slightly on how much fat you have to lose overall, however, many of the principles will be the same regardless.

What are the key steps fitness models take to burn fat?

Let’s see:

THEY TAKE THEIR DIET SERIOUSLY

When it comes to fat loss, the smartest of fitness models know that their diet will make a huge difference in the results they see.

A truly fit and lean fitness model has her eating down to a science. She makes sure that she’s getting sufficient amounts of lean protein with each meal and timing her carbs around the times of day when she’s most active – such as before and after a workout session.

Some of the techniques fitness models use to optimise their diets include:

  • Reducing sugar and carbohydrate intake (keep carb intake to 50g per meal)
  • Avoiding sugary drinks and milky coffees
  • Eating lots of protein including chicken and fish
  • Eating more vegetables and leafy greens
  • Drinking plenty of water.

One of the key factors that fitness models also know is that what you put in is what you get out. If you put in processed, unhealthy food that doesn’t provide much in the way of nutrition, you’re going to get back a body that isn’t fit or healthy.

Fitness models understand that if they want to push themselves in the gym each session, they need to be fuelling their body right.

As such, they consume mostly only natural foods – foods that come straight from the ground or the wild. You won’t catch them eating pre-packaged foods or convenience items.


TOP TIPS

Consume mostly only natural foods – foods that come straight from the ground or the wild. Avoid eating pre-packaged foods or convenience items.


They lift weights to burn fat, not to get bulky

Many women worry that lifting weights will make them bulky and masculine, the reality is that women lack the necessary testosterone to get ‘bodybuilder big’, and the chances of the average of woman creating big muscles without pharmaceutical help are slim.

All successful female fitness models lift weights. They aren’t afraid of strength training and know that creating toned muscles is an incredibly effective way of burning fat. This is backed up by a study in the ‘Journal of obesity’ that found ‘Statistically significant improvements to BMI and body fat percentage’ in women who performed strength training two times a week and also noted that lifting weights can ‘improve insulin sensitivity’, something that is vital for shedding fat.

The workouts done by female fitness models focus on compound lifts, which stimulate the greatest amount of total muscle fibers in the body and therefore, ensure that they are burning calories rapidly.

This means focusing on lifts such as:

  • Squats
  • Deadlifts
  • Bent over rows
  • pull-ups.

When they execute these exercises, they’re lifting a weight that challenges them in the 8-12 rep range for the most part and still keeping their rest periods on the shorter side.

This is what creates a strong metabolic effect on the body, helping them torch maximum calories in a minimum amount of time.

They also ensure that they’re well fed before and after each workout session.

No empty stomach strength workouts – fitness models know that skipping their pre-workout meal will only make it hard to achieve the intensity needed and put them at a greater risk of fatigue.


TOP TIPS

Many women worry that lifting weights will make them bulky and masculine, the reality is that women lack the necessary testosterone to get ‘bodybuilder big’, and the chances of the average of woman creating big muscles without pharmaceutical help are slim.


They use high intensity cardio to burn fat

When most people look at fitness models, they often think of someone who is doing hours of cardio each week – sometimes twice-a-day sessions.

And while there is the occasional fitness model who does this, it isn’t the norm.

Fitness models who understand the principles of fat loss instead focus on nutrition first. The less cardio they have to do while sustaining the desired rate of fat loss, the better off they’ll be.

When the time comes that they do need to add cardio training into the mix, they’re focusing on intense interval style training.

This includes:

  • Treadmill sprints
  • Cycle sprints
  • Short blasts on the rowing machine
  • Short blasts on the rowing machine

TOP TIPS

Green coffee is another very effective ingredient favored by athletes and has numerous proven benefits.


They Add In Smart Supplementation

Finally, when fitness models want to burn fat and get leaner, they know where to get help. They turn to smart, proven supplements that they know will not harm their body but will help accelerate the process and make fat loss easier for them.

They supplement their diets with proven ingredients such as cayenne pepper green tea extract , and cayenne pepper green tea extract , which have been shown to help increase the rate of thermogenesis (fat burning) taking place in the body, whilst also giving them a natural energy boost.

Green coffee is another very effective ingredient favored by athletes and has numerous proven benefits. One such study was published in ‘The Journal of International Medical Research’ and showed a controlled group of people taking green coffee extract and losing on average 5.4kg over a twelve week period.

Another important aspect that fitness models have to consider when getting ready for a show is cravings. Just like the rest of us they can often find themselves exposed to powerful sugar urges.


Conclusion

Glucomannan, is a naturally occurring fiber that helps them to combat cravings and stick to their carefully crafted eating plans.

By using natural ingredients like these found in proven supplements, they can effectively increase their overall results.

They do not, however, rely on supplements to do the work for them. They understand that a supplement is only there to assist and boost the efforts they are already putting in.

So if you want to burn fat like a fitness model, make sure that you add these principles and steps into your current program.

If they aren’t, make a few changes so that you can achieve your goals and sustain the results over the longer term.

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. K H Schmitz et al. Strength training for obesity prevention in midlife women. International Journal of Obesity (2003) 27, 326–333
  2. E G Trapp et al. The effects of high-intensity intermittent exercise training on fat loss and fasting insulin levels of young women. International Journal of Obesity (2008) 32, 684–691
  3. Thom E. The effect of chlorogenic acid enriched coffee on glucose absorption in healthy volunteers and its effect on body mass when used long-term in overweight and obese people. Journal of International Medical Research. 2007;35(6):900–908.

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The popular keto diet has been on fire for a number of years, with everyone jumping on the low carb bandwagon to try to lose weight.

The diet involves drastically reducing your carbohydrate intake while increasing the amount of protein and fat you consume.

This puts your body in a state called ketosis where you burn stored fat instead of sugar, causing rapid weight loss.

Why Follow the Keto Diet?

Whether this is a healthy diet to follow has been the subject of some debate, with arguments on both sides. Some people think the amount of fat you consume could be too much.

They recommend taking in a lot of unsaturated fats like nuts, seeds, and tofu on the diet rather than unhealthy saturated fats.

One thing that’s certain is that this diet does work as far as taking off the pounds. There are many anecdotal reports from dieters who claim to have lost a great deal of weight following this regimen.

In addition, research indicates that people following a low carb diet lose more weight in the first 3-6 months than those on a regular diet. The keto regimen also lowers serum triglyceride levels ( 1 ).

Best Keto Supplements for Weight Loss

A popular option is to take substances considered to be weight-loss supplements while you’re following the keto diet, to intensify the effect. There are numerous different options to consider, each with their own benefits.

Top Tips

Some of these substances may also reduce the flu-like symptoms which can go along with the keto diet, making it easier to follow.

Learning about different nutrients and supplements can be quite intimidating if you are just starting your diet regime. Thankfully, websites like Supplement Lexicon can be a great source of knowledge to achieve your health and fitness goals.

Here are the top weight-loss ingredients you can take while following the keto diet.

BHB (Betahydroxybutrate) Ketones

Ketones are released by your liver naturally when you drastically cut down on your carbohydrate intake. This allows you to go into the state of ketosis, where your body burns fat instead of glucose because it’s starved of those sugars.

In addition to the ketones released by your body, many people take an extra dose of exogenous ketone salts which can be found in over-the-counter supplements. This could increase the number of ketones in your system, ensuring that you stay in ketosis.

There is research to support the efficacy of exogenous ketones at putting the body into ketosis. One study found that the ingestion of ketone drinks not only caused participants to enter ketosis, it also lowered blood glucose, free fatty acid, and triglyceride counts ( 2 ).

Apple Cider Vinegar

Many keto supplements add apple cider vinegar as an extra ingredient, because of its purported weight-loss properties. If you’re following the keto diet, you can add it to your regimen in supplement or liquid form and possibly intensify the weight-loss effects.

The body of evidence to support apple cider vinegar as a weight-loss agent is not huge, but some research has found a positive effect. A study of obese participants that took place in Japan, for example, found that taking ACV for a 12-week period led to weight loss ( 3 ).

Apple cider vinegar also has other medicinal benefits for the keto dieter. It’s filled with healthy antioxidants that strengthen the immune system ( 45 ). In addition, it can lower cholesterol and blood sugar levels ( 45 ).

MCT Oil

This is a form of fat called medium-chain triglycerides, which are easily absorbed into your system. MCT oil is found in high amounts in coconut oil.

It’s an effective weight-loss substance largely because it releases hormones that promote a feeling of fullness. In addition, its absorption into your body can cause you to burn calories more efficiently. ( 6 )

There have been studies showing that MCT oil leads to weight loss, and can even prevent obesity ( 7 ). This substance may help you drop the pounds through several means.

It increases the growth of good bacteria in your intestinal lining, which can lead to more efficient weight loss. For people who are following the keto diet, MCT oil is particularly ideal ( 6 ).

MCT can turn into ketones, which helps keep the dieter in the state of ketosis ( 6 ).

Garcinia Cambogia

Garcinia Cambogia is a tropical fruit that comes from Indonesia. It’s very high in hydroxycitric acid (HCA), which is a known weight-loss substance.

Garcinia can both help burn fat and prevent the formation of new fat on the body. It’s also a potent appetite suppressant that can prevent you from over-snacking while you’re trying to lose weight ( 8 ).

The potency of Garcinia as a weight-loss substance is backed up by the research. For example, one study had overweight adults consume this substance for a 16-week period. They concluded that Garcinia was useful for reducing visceral fat ( 9 ).

Due to its powerful weight loss properties, Garcinia is an ideal supplement to the keto diet. It’s often included as an ingredient in weight-loss and keto products.

Omega 3 Fatty Acids

These are polyunsaturated fatty acids which are often found in fatty fish oils. They are essential for our bodies, but we don’t produce them – we have to get them from food.

These fatty acids are key parts of the cell membrane, and they also perform other essential medical functions like regulating the hormones that lead to blood clotting ( 10 ).

Due to their key role in the body, omega 3 fatty acids have many health benefits. This includes lessening the chances of heart disease and stroke and treating rheumatoid arthritis ( 10 ).

Omega 3 fatty acids are a good accompaniment to the keto diet because there’s some evidence to indicate that they strengthen the effect of the diet. They can also lessen insulin and triglyceride levels ( 11 ).

In addition, adding extra omega 3s is good for people following a high-fat diet, as it helps to even out the omega 3 to omega 6 ratio in your body ( 12 ).

Chromium

Chromium is a mineral that is found in the body in small amounts, and we get the rest from food. It’s a very popular supplement among keto dieters because of its helpful properties.

Chromium regulates insulin, lipid, and glucose levels. It also plays a key role in the metabolizing and storage of fats, carbs, and proteins ( 13 ).

Chromium is considered to be a potent appetite suppressant, and research does support this finding ( 14 ). Keto dieters find this substance especially useful because it helps them to control their cravings for carbs.

Chromium is more helpful for curbing appetite than for actual weight loss. There is some evidence that this mineral directly leads to losing weight, but it’s limited ( 15 ).

Caffeine

Caffeine is a common ingredient in keto supplements, because of its powerful weight-loss properties. It speeds up metabolism, putting the body into the state of thermogenesis where it burns fat rapidly.

This leads to rapid weight loss, and can certainly accentuate the fat burning effects for people following the keto diet. There’s a lot of evidence supporting the properties of caffeine.

A study in the European Journal of General Nutrition 16 looked at people in the general population and their coffee consumption and compared it with weight-loss maintenance. They found that caffeine intake is related to successfully keeping off weight ( European Journal of General Nutrition 16 ).

Caffeine also has other benefits for the keto dieter, such as improving workout performance and providing you with additional energy to be active. Research has shown that ingesting caffeine can be especially helpful for athletes who are beginning a keto diet ( 17 ).

Magnesium

Magnesium is not a weight-loss substance, but it has many other benefits which make it a very useful supplement to take along with the keto diet. This mineral is found in high amounts in the body, and it also exists in many foods.

Magnesium is responsible for protein synthesis and blood glucose control, among several other bodily functions. It’s also a key element in energy production ( 18 ).

Many of the foods that are high in magnesium also contain a lot of carbohydrates and are not allowed on the keto diet. For this reason, supplementing with magnesium is especially useful if you’re on this regimen ( 12 ).

Low levels of magnesium could lead to some symptoms of the keto flu, like headaches and tiredness. There are some low carb foods that are high in magnesium, including spinach, pumpkin seeds, and mackerel ( 12 ).

Forskolin

This is an herb called Coleus Forskohlii which is included as an additional ingredient in some keto supplements. You can also find it as a separate product to take on its own while following the keto diet.

Top Tips

Forskolin is considered to be an appetite suppressant. It may also speed up your metabolism, which leads to rapid fat-burning and weight loss.

The evidence for Forskolin as a weight-loss substance is not overwhelming, but research has found support for this conclusion. A 12-week study of overweight men on Obesity Research 19 found that consumption of Forskolin did lead to weight loss, as well as an increase in bone mass and testosterone levels ( Obesity Research 19 ).

The metabolism-boosting and weight-loss properties of Forskolin make it an excellent supplement to accompany the keto diet.

Keto Diet Supplements

There are numerous supplements on the market which are designed to be taken along with following the keto diet. Most of them include some of the ingredients discussed in this article.

The purpose of these supplements is to provide additional benefits in order to greatly accentuate the weight loss you are already experiencing. One of the most effective supplements for women to take along with the keto diet is our own Leanbean.

Leanbean

Leanbean is a powerhouse fat burner that was made specifically for women. It helps you lose weight quickly and effectively without including any stimulants.

Leanbean has ingredients like Garcinia Cambogia which speed up the metabolism, helping your body burn fat more quickly. This makes it an ideal product to take along with the keto diet since it helps you lose weight faster.

In addition, Leanbean includes substances like glucomannan, which are able to suppress your appetite ( 20 ). This can stop the keto dieter from giving in to temptation and eating carbs.

Leanbean also has numerous health benefits; it’s very high in antioxidants, which greatly strengthen your immune system.

Top Tips

Leanbean also contains healthy B vitamins, and minerals like chromium, zinc, and potassium.

If you’re looking for the perfect supplement to take while you’re following the keto diet, Leanbean could be the one that fulfils all of your needs.

Conclusion

The keto diet has been around for many years, because of its great effectiveness in helping people lose weight rapidly. Along with the diet, there are a number of supplements you can take which could accentuate the effect and move your progress forward.

The supplements discussed in this article provide both additional weight-loss benefits to go along with the keto diet, and numerous health properties which are beneficial for your body.

Some of these supplements may also help to diminish some of the symptoms of the keto flu which can go along with the diet. This can make it easier to stay on the regimen for longer.

If you’re planning on following the keto diet, we do recommend that you include one or more of these supplements in your routine.

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. NCBI. Ketogenic diets: Boon or bane? Link.
  2. NCBI. Name of article. Link.
  3. NCBI. Antidiabetic and Antioxidant Effects of Apple Cider Vinegar on Normal and Streptozotocin-Induced Diabetic Rats. Link.
  4. Research Gate. Study about the nutritional and medicinal properties of apple cider vinegar article info abstract Link.
  5. Healthline. 7 Science-Based Benefits of MCT Oil. Link.
  6. NCBI. Greater Rise in Fat Oxidation With Medium. Link.
  7. NCBI. The Use of Garcinia Extract (Hydroxycitric Acid) as a Weight loss Supplement. Link.

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Many people struggle with stubborn body fat around the thighs. It can be challenging to know what to do in an attempt to remove it.

To worsen matters, there is a great deal of conflicting information out there. This makes it difficult to know what approach should be taken.

This article will provide the essential information that you need and show you how to lose weight in the thighs.

What Causes Fat Gain

Before considering the steps to take to reduce fat around the thighs, let consider what causes body fat to increase.



You may have heard a multitude of potential reasons for fat gain. It’s not uncommon to hear it suggested that eating carbs, your genetics or a lack of exercise are the definitive reasons.



However, although these may contribute towards fat gain, they are not the direct cause.

The Impact of a Calorie Surplus

The main cause of fat gain is a calorie surplus. This is where more calories are consumed than burned.



As a result, the body stores the excess calories as body fat. Stored body fat’s primary purpose is to act as an energy reserve.



Should calories be restricted, the body will break down these fat stores to continually supply the body with energy.



If you consume too many calories over a prolonged time period, significant fat gain can be expected.

Fat Storage

Although fat is stored throughout the body, why does it feel like fat is stored in greater quantities in specific places? 



The thighs, stomach, and hips are prime suspects, and many find it challenging to reduce fat in these areas.



It’s important to understand fat storage differences between genders and the role of genetics.

Firstly, women are prone to have a greater body fat percentage and tend to store fat in different areas to men.



Women are more inclined to fat storage in the thighs and hips while men tend to store more in the abdomen. ( 1 )

Further studies have investigated the role that genetics plays in fat storage. There is evidence to suggest that body fat distribution is largely determined by your genetics. ( 2 )

Therefore, it is very possible that some individuals are more susceptible to storing fat around the thighs than others.

How To Lose Thigh Fat

Regardless of body fat percentage, gender, or genetic disposition, it is still possible to get rid of thigh fat.



So, what is the best way to lose thigh fat?

Well, there are three lifestyle factors that can significantly influence weight loss:

  • Nutrition
  • Physical Activity
  • Sleep

Nutrition

Firstly, when it comes to fat loss, nutrition plays a critical role.



Your body uses calories for energy. By restricting calories, the body needs to find energy from another source.



Therefore, the body has no option other than burning stored body fat to supply the body with energy.



If you maintain a calorie deficit for a prolonged time period, significant fat loss will occur.



However, temper your expectations as results will not come overnight. Be patient and consistent.



As a consequence of reducing calories, body fat will be used up – this includes fat stored around the thighs.

Top Tips

If you maintain a calorie deficit for a prolonged time period, significant fat loss will occur.

Physical Activity

Regular exercise can help to reduce body fat too.



Physical activity requires movement and movement requires energy.

Therefore, the body will use calories from food or stored body fat as energy to fuel exercise.



As a result, regular exercise can significantly contribute to significant fat reduction. 



However, it’s important to recognise that you cannot spot reduce fat through exercise.

This is where targeted exercises are used in an attempt to bring about fat loss in specific areas of the body.



Unfortunately, there is a widely-held belief that spot reduction is possible. Scientific research would suggest otherwise.



Whilst exercise can improve muscular strength and endurance, they do not directly lead to fat burning in the working area.

One study that highlights this looked at the impact of abdominal exercise on abdominal fat.



After six weeks of training, muscular endurance had improved, however, abdominal fat remained unchanged ( 3 ).



Therefore, performing leg exercises may burn fat generally but will not specifically burn fat stored in the thighs.

Sleep

When it comes to fat loss, the importance of sleep is often overlooked.


Getting good quality sleep can evidently prevent fatigue and tiredness, however, it can bring many more benefits.

There is an abundance of research on sleep.

Studies have found that adequate sleep may lower the risk of obesity, maintain a healthy appetite, and generally promote health. ( 4 )

As a result, it is vastly important that sleep is prioritised. Something as simple as establishing a bedtime and a night time routine can have a huge impact on sleep.



It is recommended to aim for between six and eight hours of sleep per night.

By addressing these three lifestyle factors and applying simple changes, you can substantially reduce body fat.

Top Tips

Studies have found that adequate sleep may lower the risk of obesity, maintain a healthy appetite, and generally promote health.

The Best Exercises to Tone Your Thighs

Okay, so sadly it’s not possible to burn fat exclusively in the thighs. But we can improve the definition of the thighs through exercise.



By reducing calories, body fat will reduce and allow the underlying muscle to show more clearly.



Additionally, you can use strength training exercises to improve the tone of the thigh muscles.

By simultaneously decreasing body fat and increasing muscle definition, the thighs will look much more toned.



This section will highlight four key leg-based exercises to increase muscle definition.

Top Tips

By reducing calories, body fat will reduce and allow the underlying muscle to show more clearly.

Squats

The ultimate leg exercise. The squat will primarily work the quads, the muscle at the front of the thigh, and the glutes.



While this exercise can be completed using only bodyweight, there is great benefit in performing barbell and dumbbell squats.



Squat Technique:

Place the feet at shoulder-width and stand tall with the chest lifted and core engaged.
Hinge the hips and bend the knees to drop your backside towards the floor
Push hard through the heels and drive back up to standing

Deadlifts

While squats work the front thigh muscle, the deadlift will work the rear thigh muscle – the hamstrings. It will also place a demand on the glutes. 



If this exercise is new, you may wish to start with a dumbbell deadlift and then progress onto the barbell version.



Deadlift Technique:

  • Start with the feet under the hips, stand tall, and pull the shoulder back and down
  • Come down to the weight by pushing the hips back and slightly bending the knees
  • Grasp the weight and drive through the heels until in a standing position
  • Squeeze your glutes together tightly before reversing the movement back to the floor

Lunges

The lunge is an excellent single-leg developer. It requires powerful contractions from the quads and activates a number of smaller leg muscles for stabilisation.



As with the squat, this can be performed using bodyweight only. Barbells and dumbbells can be used to provide a further challenge.

Lunge Technique:

  • Place the feet under the hips, stand tall, chest up and pull the shoulders back
  • Take a step forward and bend both knees to drop the trailing knee to the floor
  • Focus on driving through the heel of the front leg and return to standing
  • Change sides and repeat

Glute Bridges

As the name suggests, this exercise will develop the glutes. The movement also activates the hamstrings highly.

For single-leg development, perform a single-leg glute bridge. For this, simply lift one foot from the floor and perform a bridge as normal. 



Glute Bridge Technique:

  • Lie on the floor with the feet flat and the knees bent at approximately 90°
  • Engage the core and then drive the hips up, squeezing the glutes at the top
  • Drop the hips back to the floor in a controlled manner

Nutrition for Fat Loss

As briefly mentioned earlier, a calorie deficit is most important when it comes to fat reduction.



Therefore, your priority should be on establishing and maintaining a calorie-restricted diet.



Making small changes to your daily routines can go a long way. 

Simple things such as smaller portion sizes and swapping out snacks for healthier alternatives can massively impact calorie consumption.


Calorie counting is an option too. There are many apps that will allow you to track your nutrition to ensure that you are consuming the right amount.

Finally, it is recommended to increase your daily protein intake.



A high protein diet has been found to be beneficial during fat loss. 

Protein foods have an impact on satiety levels. Therefore, by consuming a high amount of protein, you will feel much fuller for longer.



Research has also looked at the impact of high protein diets on weight loss. It appears that high-protein diets can lead to a greater rate of weight loss. ( 5 )

Top Tips

There are many apps that will allow you to track your nutrition to ensure that you are consuming the right amount.

The Final Word

So there you have it. You now have all the information you need for slim thighs.



While other lifestyle factors can have an impact on fat loss, the focus should be on nutrition first and foremost.

Be consistent with your nutrition and, soon enough, your thighs will be noticeably slimmer.

If you are looking to learn more about losing weight more effectively and sustainably, websites like Our fitness Life can be a great source of knowledge to achieve your health and fitness goals.

Products

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

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Find out more

References

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3411490/
  2. https://www.ncbi.nlm.nih.gov/pubmed/24632736
  3. https://www.ncbi.nlm.nih.gov/pubmed/21804427
  4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3632337/
  5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6115985/

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The belly is one of the first places everybody wants to lose fat when they decide to lose weight.

But what are the best ways to do it? What are the best supplements and exercises for burning belly fat?

All your questions will be answered right here in this guide. We’ll look at the best supplements to get rid of belly fat, and some exercises specifically tailored to help you on the way.

Let’s get started!

How to get rid of stubborn belly fat

“What can I do to get rid of belly fat?”

If you find yourself asking this question, it can be hard to know where to start.

That’s why we’ve pulled together the top four things you need to be doing if you’re looking for less fat around your tummy.

They are:

  • Supplements to give your weight loss a boost
  • Regular exercise
  • Healthy diet
  • Plenty of protein

It’s a short list, but if you put it into practice you’ll be well on your way to getting and – here’s the best bit – maintaining a flat, toned tummy.

What supplements help reduce belly fat?

You can give your weight loss a boost by choosing the right supplements. These are ingredients that promote fat loss, prevent weight gain, and give you a nice bit of extra energy.

If you’re looking for the best supplements for losing belly fat, there are two main angles that will interest you.

They are:

  • Weight loss
  • Increased fat burning

Supplements that help with weight loss can make you to feel more full after eating, meaning you’ll eat less overall. Those that burn fat will help your metabolism to burn more calories at rest and during exercise.

Here are some of our favourite supplements in each category.

Supplements for weight loss

First up, glucomannan.

This is a soluble fibre, taken from the root of the konjac plant.

But what does soluble fibre mean, you may be wondering.

TOP TIPS

A healthy diet with plenty of protein will help you to feel more full after eating, and to avoid foods that are associated with putting on weight.

Well…

When you ingest glucomannan, it expands slightly in your stomach. This expansion makes you feel a bit more full, and reduces the amount of food you need to eat afterwards.

Many studies have found glucomannan to aid with weight loss (8).

Next on our list of belly fat burning supplements is Garcinia Cambogia.

This extract of a tropical fruit looking a little bit like a pumpkin is useful for weight loss.

It has been found to have an impact on appetite levels, meaning you feel less hungry after taking it. This contributes to the effect of glucomannan, and reduces the amount you feel like eating (9).

A study carried out on people taking Garcinia Cambogia extract found “significantly reduced” fat compared to the placebo group (10).

Green coffee extract can help too. By reducing the amount of fat your body absorbs from the food you eat, this ingredient can help to reduce the amount of weight gained.

The chemical of interest is called chlorogenic acid, and it is found in higher quantities before the coffee beans are roasted, hence the ‘green’ in the name.

Brown coffee beans – the ones that have been roasted – are better for making a rich cup of coffee, but as a fat burning supplement, they’re better unroasted.

Chlorogenic acid has been found to ‘downregulate’ the genes involved in forming fat cells (r.a). In layman’s terms this means your body will store fewer fats in food in its fat reserves.

So,

  • Glucomannan expands to help you feel more full, and to eat less as a result.
  • Garcinia Cambogia can reduce your appetite, again meaning you need to eat less.
  • The chlorogenic acid in green coffee extract can reduce the amount of fat absorbed from the food you eat.

Sounds good, hey?

Supplements for increased fat burning

The previous supplements help to reduce your fat intake. Here are some supplements that can help your body to burn the fat it already has.

First up, caffeine.

This one is probably more familiar than some of the names we’ve seen so far. You’ll find caffeine in tea and coffee as well as supplements.

Caffeine has a thermogenic effect, which means it raises your temperature slightly. This can have a positive influence on your metabolism, and contribute to weight loss through thermogenesis (11).

You also get a small energy boost that can help to fuel your workouts.

Cayenne can help you to burn a few more calories after eating thanks to its contributions to fat oxidation. This is caused by capsaicin in cayenne – the chemical responsible for spice.

Capsaicin has a thermogenic effect which, as we’ve seen, helps your body to burn more fat than it would otherwise. When combined with other thermogenic ingredients, the cumulative effect can have a noticeable impact.

And this effect is boosted again by turmeric, specifically by a chemical called curcumin that it contains.

Curcumin is of special interest thanks to its role in the breakdown of brown adipose tissue (BAT) (r.b).

The body uses BAT for heat generation, meaning that higher rates of BAT usage leads to higher internal temperatures. As we’ve seen with caffeine and cayenne, this increase in heat leads to more calories being burned.

Green tea extract can help to reduce belly fat, too.

This extract contains things called catechins, which have antioxidant properties.

A trend toward weight loss was found between participants taking catechins and those not (12).

This study also found a reduction in abdominal fat and subcutaneous fat, which is great news if you’re looking to burn belly fat!

To recap here…

  • Caffeine, cayenne, and turmeric have thermogenic effects, meaning your body will burn more calories after ingesting them.
  • Green tea extract has an antioxidant effect, and will contribute to weight loss.

That’s supplements covered, but what about exercises to help burn fat and tone your belly?

Exercises to help reduce belly fat

Weight loss from exercise is important alongside weight loss from diet.

One study found “preferential” reduction in abdominal fat, and a longer term reduction of “fat free mass” (1) with regular exercise: meaning more weight lost, and less body fat maintained.

While it may be tempting to think that there are a few exercises you can do to zap the fat from your belly, sadly this isn’t the case.

However…

There are exercises you can do to reduce fat everywhere, and other exercises you can do to tone your tummy.

Combined, these two things will cut through belly fat, and give you the toned muscles underneath to look lean.

(If you want to know why you can’t target belly fat specifically with exercise, head over to another one of our articles and read about ‘spot reduction’).

Burning fat with cardio

Cardio is any exercise that gets your heart beating fast. It involves oxygen, and is also known as ‘aerobic’ exercise.

There is a relationship between aerobic exercise and reductions in visceral fat (3), so it is an important part of belly fat loss.

Here are some cardio exercises you can do:

  • Brisk walking
  • Jogging
  • Running
  • Yoga
  • Dancing
  • Swimming
  • Cycling
  • Rollerblading
  • Tennis
  • Soccer

The National Heart, Lung, and Blood Institute recommend at least 30 minutes of moderate-intensity physical activity on “most, and preferably all, days of the week” (4), but the exact levels will vary depending on your fitness levels.

Exercises to tone your belly muscles

Muscle burns more calories at rest than fat does, meaning that having more muscle will put you in good stead to stay fitter.

And unlike burning fat, you can target specific muscles and muscle groups with exercise.

Sounds good, right?

Here are five exercises that will tone your tummy:

1. Plank

This will target your core muscles and lower back.

Prop yourself up on your elbows and toes, while maintaining a straight line from head to toe.

Keep your shoulders above your elbows.

Hold for a few seconds, and repeat the post 8-10 times.

2. Side plank

This will also target your core and lower back.

Prop yourself up on your side, on one elbow with your shoulder directly above your elbow.

Again, aim for a straight line from head to toe.

Repeat the same number of side planks as you did regular planks.

3. Stomach crunches

This will target your abdominals.

Lie flat on your back, bend your knees and put your feet flat on the floor.

Put your hands behind your ears, then curl slowly upward to your knees.

Hold the position when your shoulders are about 8cm off the floor, then lower yourself down.

Do this 10-12 times.

4. Oblique crunches

This will target your obliques.

Get into the same starting position as a crunch, then lay your knees down to one side, flat on the floor.

Then curl upward in the same way as with crunches, but toward your shoulder rather than toward your knees.

Aim for the same height, the same holding time, and the same number of crunches.

5. Stomach crunches with raised legs

This will target your lower abdominals.

Lie flat on the floor again, with your hands across your chest this time.

Pull your knees toward your chest, until your legs are at a right angle with the floor. Your tailbone will come off the floor slightly.

Hold for a few seconds before gently lowering.

Again, aim for 10-12.

Keeping belly fat at bay with a healthy diet

A healthy diet involves lots of fruit and veg, both raw and cooked. Avoid too much sugar and sugary drinks, and try to avoid processed foods.

Drinking less alcohol will help too: This is just empty calories, and disruptive to your metabolism.

When working muscle and losing weight though, it’s important to get lots of protein…

Plenty of protein

Protein in your diet is “required to promote growth, [and to] repair damaged cells and tissue” (5), and there is “a significant body of evidence” demonstrating that people in training require more protein.

It’s not just good for that, though…

Protein actually helps you to feel more full, too. “Dietary protein enhances satiety and promotes weight loss” (6), thanks to a hormone called Peptide YY (PYY).

Higher PYY levels in your body are associated with weight loss.

This is backed up by another study (7), which found that high protein meals lead to higher satiety and “reduced subsequent energy intake” (i.e., no after-dinner snacking).

So it’s important to eat plenty of protein. Look for it in foods like:

  • Lean meat
  • Eggs
  • Dairy products
  • Nuts and seeds
  • Tofu and other soy

There you have it…

Exercise and diet can be giving a helping hand with the right supplements. The best supplements for burning belly fat come in two categories:

  • Glucomannan, Garcinia Cambogia, and green coffee extract to help with weight loss.
  • Caffeine, cayenne, turmeric, and green tea extract to help with prevention of further weight gain.

With a combination of cardio and exercises that tone belly muscle, you can lose belly fat and keep it at bay.

A healthy diet with plenty of protein will help you to feel more full after eating, and to avoid foods that are associated with putting on weight.

Follow these tips and you have everything you need for losing that stubborn belly fat.

Products

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References

  1. Medline Plus. Chromium in Diet. Link.
  2. Ducros V. Chromium Metabolism – A Literatiure Review. (1992). Link.
  3. Picolinic Acid. Link.
  4. DiSilvestro R et al. Comparison of Acute Absorption of Commercially Available Chromium Supplements. (2007). Link.
  5. EFSA Panel on Dietetic products nutrition and allergies. Scientific Opinion on the Substantiation of Health Claims Related to Chromium. (2010). Link.

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Is it possible to get longer legs just by exercising? While you can’t change the length of your legs as determined by your genes, there are a few ways to achieve longer-looking legs.

This guide will teach you everything you need to know to get longer-looking legs through exercise, posture, clothing, and more.

How to get long legs

Can you make yourself taller..?

It’s a fair question, and one without a simple answer.

You cannot increase your maximum height potential, because your bones stop growing permanently at a certain point. For most women this is before our twenties (1).

When this happens, no new bone tissue is able to be created at the areas at the end of the bone where new bone is built during growth.

And while no amount of stretching will change this…

There are things you can do to look taller.

Because although when you stop growing you stop growing, you don’t always express your full height potential.

So while you can’t grow taller than your full height, there are ways to make sure you are standing at your full height.

There are a few things you can do to change the ratio between leg length and width, too, to give the illusion of longer legs.

Can You Get Longer Legs From Exercise?

With exercise you can achieve a temporary increase of about 1% of your height.

Why temporary?

Well,

It’s because the discs in your spine are separated by a fluid-filled padding. As you stand, the pressure from your head and shoulders compress this padding, and reduce your height.

Hanging from a pull-up bar can relieve the pressure and restore your height, but this is temporary.

The same thing happens when you sleep, too.

What you can do is tone your legs and reduce fat.

This can give you longer looking legs, by making the ratio of leg length and width more favourable.

Exercises To Make Your Legs Look Longer

The exercises in this section focus on stretching and toning leg muscle, and improving posture. When they are combined with cardiovascular exercise to burn body fat, the result will be longer-looking legs.

You don’t need any special equipment, just a strong, stable surface.

1. Stretch your legs.

Sit flat on the floor with your legs straight, and reach as far forward as possible without bending your knees. You’re trying to get to your toes.

Hold this for about 20 seconds, and repeat a few times.

2. Side leg pencil stretch

Stand up straight with your hands on your hips and your feet together.

Soften one knee, and raise the other leg sideways. Lower it almost to the ground, then lift again.

After a couple of lifts, bring your feet together again with the heels off the ground. Then switch sides.

3. Step up lunge

Stand in front of a chair, bench, or similar height surface.

Step up with one foot, and press through the heel so that you are standing on the surface (make sure it can support your weight, and that it won’t fall!).

Step down with the opposite foot, then take a big step back with the foot you stepped up with, until you are in the lunge position.

Repeat 10-20 times on each side.

4. Calf raises on a step

Stand with your toes on the edge of a step, and your heels hanging off.

Go up onto tiptoes, as high as you can manage, then go down so that your heels are below the height of the step, as low as you can manage.

Do this 10 times, then stand on one leg and repeat 10 times for each leg.

5. Front leg raises

Stand perpendicular to a wall (i.e., at a right angle).

Raise the leg opposite the wall as high as you can without your back rounding, and hold for 5-10 seconds. Lower the leg.

Repeat this 5-10 times, then switch sides.

6. Plank

Prop yourself up on your forearms and tiptoes, and hold this pose for about 30 seconds.

This will boost core strength, which is important for improving posture.

Alternative Options For Gaining Longer Legs

Trimming body fat is another way to make your legs look longer.

Although exercises targeting your legs won’t burn fat in just your legs, because of spot reduction ( which we’ve written about elsewhere ).

What you want to do is regular cardiovascular exercise. Things like:

  • Cycling.
  • Swimming.
  • Jogging.
  • Yoga.
  • Running.
  • Skipping.

About 250 minutes of cardio a week, combined with a healthy diet, will burn fat all over the body.

Combined with exercises to tone your leg muscles, this will give you longer looking legs.

You will look taller if you fully express your height, too.

By standing straight and sitting straight, you will look your tallest. This is a great way to maximise the impact of your efforts to achieve longer legs.

Nutrition and Leg Length

A healthy diet with plenty of calcium for bones will help someone to reach their full height potential, but once you’ve stopped growing, no amount of calcium will encourage your body to grow taller.

Eating a healthy diet is a good habit to be in, though, and being careful not to eat too many fats will help your legs stay toned and long-looking.

You can also maintain bone strength and prevent the onset of frailty in old age (2) by eating a diet containing all the nutrients you need.

So eating healthy may not lengthen your legs, but it can prevent them from getting weaker as you age.

What does a bone-healthy diet include? Well, according to an authoritative article in the Sports Nutrition journal (3), it contains…

  • Quality protein of animal or plant origin.
  • Polyunsaturated fatty acids.
  • Fruits and vegetables high in potassium and fiber.
  • Dairy products or other beverages fortified with calcium and vitamin D.

Dressing for longer legs

You can achieve longer-looking legs without any exercise at all.

Some wardrobe decisions can accentuate your leg length, so bear this in mind.

Some of these add actual height, others are psychological, making your legs appear longer to onlookers.

You’re trying to:

  • Create an unbroken line from your waist to the bottom of your feet.
  • Change where it looks like your legs begin.

The eye assumes that your legs start where your waist starts, so you can play with this for longer legs.

Pencil skirts, high heels, and pinstripes will all contribute to longer looking legs.

Well-fitted trousers, dark colours on your legs, vertical stripes, short jackets, and shoes that are a similar colour to your skin tone can help with this, too.

This uninterrupted line can be achieved with trousers or leggings, too: just pick a shoe that is the same colour as what you’re wearing on your bottom half.

There you have it

While legs can’t be permanently lengthened beyond what your genes allow, there are a few ways to make them look longer.

Strengthening and toning muscles will help with sculpted legs, and cardiovascular exercise will help with weight loss to let your leg muscles shine through. A better ratio of fat to muscle will make legs look longer.

Backing this up with a diet rich in the nutrients bones needs will help you to maintain bone strength, which will reduce the loss of height in old age.

You can express your height fully by improving your posture, and there are fashion decisions you can make to contribute to the illusion of being taller.

In short, you’ve got a lot of options!

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. Medline Plus. Chromium in Diet. Link.
  2. Ducros V. Chromium Metabolism – A Literatiure Review. (1992). Link.
  3. Picolinic Acid. Link.
  4. DiSilvestro R et al. Comparison of Acute Absorption of Commercially Available Chromium Supplements. (2007). Link.
  5. EFSA Panel on Dietetic products nutrition and allergies. Scientific Opinion on the Substantiation of Health Claims Related to Chromium. (2010). Link.

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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

Table of Contents Success!Order Leanbean TodayFat burners on GNC – Where to find the best weight loss programsFat burners on Amazon – Where to get the best diet pills online.What Are The Best Supplements To Reduce Stubborn Belly Fat?How To Get Long Legs...

How to overcome a weight loss plateau

Join the community and get our Workout Secrets Plan for free! Success! Email Download My Plan How to overcome a weight loss plateau BY AMANDA BERRY March 20th 2019 Your weight loss has been going well, and you’re achieving results that you feel proud of. But all...

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Join the community and get our Workout Secrets Plan for free! Success! Email Download My Plan Do the Fat Burners Work? The Ultimate Guide BY AMANDA BERRY April 3rd 2019 Don’t you wish there was a miracle switch you could flick that made you lose weight and gave you...

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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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