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

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

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

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

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

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

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

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

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


What does the weight loss plateau mean?

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

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

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

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

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

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

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

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


How Long Does A Weight Loss Plateau Last

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

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

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

Breaking through a plateau

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

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

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

TOP TIPS

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

Weight Loss Plateau Solutions

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

Our favorite hacks for reinvigorating weight loss:

Look at what you’ve achieved so far

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

You’re doing well

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

Ramp up your training

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

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

Count your calories

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

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

Intermittent fasting

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

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

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

Using the right supplements to boost results

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

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

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

TOP TIPS

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


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

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


Products

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

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

Find out more

References

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

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*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.

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

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

Are you a connoisseur of natural ingredients?

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

A lot of people think it can improve your health.

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

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

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


1. Quercetin is a naturally occurring substance

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

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

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

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

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


2. It might help boost your health!

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

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

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

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

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

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

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

Sounds good, hey?

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

TOP TIPS

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


3. Quercetin may help reduce your blood pressure.

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

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

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

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


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

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

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

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

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


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

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

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

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

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

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

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

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


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

The million-dollar question:

Can Quercetin help you burn fat?

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

So far so good.

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

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

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

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

TOP TIPS

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

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

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

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

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

TOP TIPS

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


8. Conclusion: Should I supplement with quercetin?

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

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

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

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

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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

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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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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

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

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References

  1. 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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How does chromium picolinate help you to lose weight? It’s a question we hear often, and one that we’ve spent a lot of time researching. This article will answer all of the questions you might have about chromium picolinate and weight loss..

After reading, you’ll know what chromium picolinate is, what it does for your body, how it helps with weight loss, and how much your body needs.

What Is Chromium Picolinate?

We’ll split the name out into two parts: Chromium first, then picolinate.

Chromium is a chemical element that hangs out in the d-block of the periodic table. It’s main uses are in the production of stainless steel, as a catalyst in various chemical reactions, and in ornaments, because it can be polished well without tarnishing.

Sounds great, but not necessarily like something you’d want to put in your body…

According to The U.S. National Library of Medicine (1), though: “Chromium is important in the metabolism of fats and carbohydrates. It stimulates fatty acid and cholesterol synthesis, which are important for brain function and other body processes. Chromium also aids in insulin action and glucose metabolism.”

That sounds a lot better, right?

But there’s a problem…

Chromium isn’t made in the body, so everything your body needs must come from your diet.

There’s another hiccup, too:

Your digestive system only absorbs around 0.5 – 2% of the chromium that goes through it (2), meaning the majority is wasted.

And this is where picolinic acid comes in.

This organic compound with the formula C5H4N(CO2H) ” is a derivative of pyridine with a carboxylic acid substituent at the 2-position” (3).

(We don’t know what that means either).

Picolinic acid has a lot of complicated scientific applications, but the bit we’re interested in is what happens when you combine it with chromium…

When the two are joined, you get chromium picolinate. A compound described as “the best absorbed and most efficacious” form of chromium (4).

This is why Chromium picolinate is used in dietary supplements, including Lean Bean!

What Are The Benefits For The Body When Taking Chromium?

For a humble chemical compound, chromium has been the subject of a huge amount of research studies over the past few years.

Researchers have been looking to understand the impacts of chromium on the body, and most specifically its role in human nutrition.

In 2010 the European Food Safety Authority (EFSA) published a scientific opinion (5) stating that, based on the findings of all the available literature, chromium contributes to:

  • Normal macronutrient metabolism.
  • The maintenance of normal blood glucose concentrations.

Both of which have an impact on weight loss, incidentally…

What Are The Benefits Of Chromium For Weight Loss?

This is the million dollar question.

As well as the EFSA-recognised body benefits listed above, some studies have found additional effects that may contribute to weight loss

One study, published in the journal Diabetes Technology & Therapeutics, found that

“CrPic [chromium picolinate] reduced food intake, hunger levels, and fat craving, and tended to decrease body weight” (6).

Some others studies have found that chromium picolinate

  • Has a role in food intake regulation
  • Contributes to the maintenance or achievement of a normal body weight.

So we can add these bullets to the list above.

It may not be obvious how the findings contribute to weight loss, so here’s a breakdown of each one.

Normal macronutrient metabolism

Metabolism is the process of your body converting food and drink into energy.

As you can imagine, it’s important that this runs smoothly.

A faster metabolism means that your body will convert sustenance into energy more quickly, and that less fat will be deposited around the body to be used later.

And it’s easy to see how less fat stored around the body helps with weight loss..!

‘Macronutrient’ refers collectively to things like proteins, carbohydrates, and fats, which are required in large amounts in your diet.

So, normal macronutrient metabolism means that your body is quickly and correctly processing everything that comes in.

If these things aren’t processed properly, it can lead to all sorts of issues. Disrupted glucose metabolism is a key factor in type-2 diabetes, for example.

Maintenance of normal blood glucose concentrations

Chromium is part of your glucose tolerance factor, or GTF: A compound used by the body to effectively use and store sugar in your blood.

The conclusion of one study suggests that not getting enough chromium is associated with problems with levels of insulin and blood sugar (8).

And because insulin helps your body turn sugar in your blood into energy, then to store it for use later (9), it’s important to get the balance right.

Let’s quickly recap on the relationship between insulin and glucose…

Glucose is the main form of sugar used by the human body for energy.

We break down complex carbohydrates in food into glucose and other sugars, and use these for fuel.

The body regulates blood sugar quite strictly, to make sure that we have enough for energy, but not too much.

Excess glucose is stored in glycogen deposits, for use later.

Insulin is a hormone made by the pancreas. It helps the body use and store sugar, and controls blood sugar levels.

Achieving and maintaining the right balance of glucose and insulin is important for good health, and – because insulin resistance and high blood sugar are associated with increased body fat (10) – for weight loss.

One study, undertaken on “normal, free-living subjects” (7) found that chromium was linked to blood glucose reduction in people with higher glucose than usual.

Food intake regulation

One study found chromium picolinate led to a reduction in food cravings.

In this study, participants receiving the supplement had lower scores on all four subscales of a measure called the ‘Food Craving Inventory’ (FCI).

The subscales of the FCI are carbohydrates, starches, fast-food fats, and sweets. All things that you wouldn’t usually associate with weight loss!

People in this study also had “lower average hunger ratings than participants in the placebo condition at 4.5 h after lunch” (6).

So chromium is associated with fewer food cravings, and less compulsion to eat in the hours after meals.

These are things that you would associate with weight loss.

Maintenance or achievement of a normal body weight

So far we’ve tied all the effects of chromium back to weight loss, so this point has been covered already.

But to really drive the point home, here are a couple of quotes from other studies about chromium and weight loss:

A study published in the Diabetes Technology & Therapeutics journal stated that “chromium picolinate (CrPic) has been shown to attenuate [reduce] weight gain” (6).

This study concluded that “weight loss was found at trend level” (6).

This was backed up by another study, published in the Diabetes Care journal. They found that “[chromium] supplementation significantly attenuated [reduced] body weight gain and visceral fat accumulation compared with the placebo group” (11).

But before you get too excited…

Other studies have contested the impact of chromium on weight loss.

We have included these so as to paint a full picture of what you might expect when taking the supplement.

One study found that chromium picolinate only produced “very small” amounts of weight loss (2.4 pounds or 1.1 kg) after 12 to 16 weeks in overweight or obese adults.

They speculated that this was such a small change that the effect could not reliably be linked to chromium.

Some research has been carried out that found no links at all between chromium supplementation and weight loss. For example:

A pilot study of chromium picolinate for weight loss (12) found little statistical significance between supplementation of chromium compared to a placebo group, where both groups received nutritional education.

These researchers speculated that the nutritional education had an impact, however: A good vote of confidence for reading articles like this one!

This finding was echoed by another study, too (13).

In short, chromium may not be a miracle weight loss cure – but nothing is.

It has been proven to support normal bodily functions around metabolism and blood sugar regulation, meaning it contributes in a meaningful way to your body goals.

Some of the links that have been found are tentative, and research needs to continue to get a clearer understanding of the impact of chromium picolinate on weight loss.

But current research does look promising

Are There Any Side Effects of Chromium Picolinate?

As with everything the body needs, too much chromium can have negative effects.

For most people, the amount required to trigger these will be much higher than what you will consume via your diet or through supplements.

It’s good to be aware of the risks though, even if they are low.

Chromium picolinate should not be taken during pregnancy, or while nursing.

Nor should it be taken by people diagnosed with liver or kidney disease, thyroid disorders, or any diagnosed mental illness.

And, strangely, you should avoid it if you have an allergy to leather! (1)

If you’re taking any medication, speak with your doctor before taking supplements that contain chromium. They will be able to advise whether your planned supplements have adverse interactions with

(This is an important precaution with any supplements!)

What Is The Ideal Dosage For Weight Loss Results?

There is some debate about this question.

The scientific studies we’ve mentioned in this article use various amounts for their experiments. To give an idea of the spectrum one study described 1000μg of chromium per day as a “high dose” and 600μg of chromium per day as a “moderate dose” (14)

(Note: μg is the symbol for microgram, and a microgram is one millionth of a gram. So the quantities we’re talking about here are quite small!)

Each study exceeds the adequate intakes established by the Institute of Medicine (r.S), and the “estimated safe and adequate daily dietary intake” established by the National Academy of Sciences (15).

This amount is 50 – 200μg per day.

In conclusion…

Chromium, by itself, is an important macronutrient. It has several applications in the human body that have been found to contribute to weight loss.

There is an established and growing body of literature around the role of chromium in nutrition and, more specifically, weight loss. While there is not unanimous agreement, many studies do agree there is a positive link. Research is ongoing to strengthen this understanding, too.

When combined with picolinic acid, chromium becomes chromium picolinate. This form of the chemical – the form we include in Lean Bean – has been found to be more effective than plain chromium, because your body is able to absorb more of it.

Chromium in your body helps with normal macronutrient metabolism, reduction of tiredness and fatigue, food intake regulation, and maintenance of normal body weight.

A supplement that contains chromium, in conjunction with a healthy diet and regular exercise, will put you well on your way to healthy and sustainable weight loss.

Hopefully this article has answered your questions about what chromium does for the body!

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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There’s an adage that says “you’ll notice weight loss after 4 weeks, close friends and family will notice after 8, and strangers will notice after 12”.

How much truth is there to this, though?

This article answers all your questions.

When Will You Start To Notice Weight Loss?

Depending on your lifestyle and dietary intake, it could be as little as a week before you notice weight loss.

It’s likely to be a bit longer than that for most people, though.

The amount of time required to notice weight loss depends on various things, explored below.

How Will You Notice Your Weight Loss?

Your starting weight is one factor. Weight loss isn’t noticeable after a certain amount of pounds are lost: It’s noticeable after a certain proportion of body mass is lost.

It’s like this…

If you lose 5lbs from a weight of 180 lbs, for example, it will be harder to see than a loss of 5lbs from 140lbs.

It’s also important to know whether you are losing water weight, or fat weight.

While World Health Organization calls carbohydrates “the single most important source of food energy in the world,” (1) many diets advocate reduction in carbs for quick weight loss.

But here’s the kicker:

Research has found that “when you start a low-carbohydrate diet, you deplete the stored glycogen in your muscles” (2). This depletion then leads “to excretion of bound water” (3) from the body.

Meaning your body is getting rid of water instead of fat.

And if your goal is fat burning… Weight loss through water probably isn’t what you had in mind!

This also means that contrary to popular belief, the best way to monitor weight loss is not necessarily a set of scales; but rather with a measuring tape.

This will allow you to assess fat reduction, whereas scales don’t always allow for differences in water weight.

nother factor determining when you will notice weight loss is how you perceive your own weight, and this can vary quite a lot between people.

If you find it harder to see or acknowledge that you have lost weight, it may take you longer to lose an amount that feels significant.

It is important to be honest with yourself here. One study found that accurate weight perception was related positively to overall weight-loss efforts (4).

As a rough guide, you will probably start to notice weight loss in these areas and in this order:

  • On the scale
  • On the tape measure, and in clothes sizes at the same time
  • Through visible changes to your body

When Will Others Notice Your Weight Loss?

“After how many pounds is weight loss noticeable”, you may be asking.

One study has the answer. Researchers in Canada found (5) that weight loss of 8 or 9 lbs was required for other people to reliably notice a difference in your appearance.

If you’re still wondering when people will notice your weight loss…

Remember that it will probably take a bit longer from the outside as the results will have to be more significant.

This shouldn’t dishearten you, though.

We mentioned ratio of body mass earlier, and this is especially the case for people noticing your weight loss.

It’s about ratio of body mass lost, rather than weight. So 5lb weight loss from 140lbs will be noticed more quickly than from 180.

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A loss of 8 or 9 lbs will probably be required before people start to notice a change in your appearance. A BMI checker can help you to set healthy weight-loss goals with this target in mind.


How Can You Speed Up Your Weight Loss Journey?

Weight loss is determined by a simple equation: The number of calories going in must be lower than the number of calories your body burns.

To achieve a safe and sustainable calorie deficit, you have three options.

  • You can lower your calorific intake by eating foods with fewer calories.
  • You can increase your body’s consumption by doing more exercise.
  • You can do both.

Or, as the Harvard School of Public Health so eloquently put it, “move more, eat less!” (6)

Here are some things to do to achieve quick weight loss:

Stop with the snacking!

Snacks are usually high in fat, sugar, or both. When your brain is craving these things it can be hard to resist, but your body will thank you. If you really can’t resist, go for healthy snacks like fruit, plain popcorn, nuts, or similar.

Prioritise foods with fewer calories

You’ll still feel full up if you eat foods with lower calories, and this feeling of fullness can be helpful in preventing you from snacking, or eating too much. Aim to eat a balanced diet of lower-calorie foods.

Use dietary supplements

Using the correct dietary supplements can give a helping hand to your weight loss efforts. Supplements work in different ways: Some help you to feel more full after eating, others give your metabolism a boost, and others give you a bit more energy to help you be more active.

Turn off the TV

If you have some spare time and you’re looking to speed up your weight loss, try to prioritise physical activity over sedentary activities like watching TV. People will notice your weight loss a lot quicker if you exercise regularly.

Do some aerobic exercise

You can do this type of exercise for prolonged periods, and it’s great for burning fat. Things like cycling, swimming, jogging, or even brisk walking count as aerobic exercise.

Do some strength training

According to the NHS, “muscle burns more calories than fat” (7). This means muscle-strengthening activities can give a boost to your weight loss.

Increase your general activity

Going to the shops? Cycle instead of driving. Usually get the bus to work? Get off a few stops earlier and brisk walk the rest of the way.

Peppering exercise throughout your daily routine is a great way to speed up your weight loss, while instilling good habits.

Following these tips will help you to notice your weight loss in no time.

It’s really important to not prioritise speed over safety. Effective weight loss should be safe, healthy, and sustainable. Dropping too much weight too quickly can be damaging, and can lead to rebounds.

TOP TIPS

Remember it can take up to 12 weeks for new habits to set in (8), so don’t beat yourself up if you struggle to avoid snacks, or to exercise as much as you want.


In conclusion…

Hopefully this blog post answered all of the questions you had about when you can expect to notice weight loss.

By setting realistic goals, and maintaining a healthy caloric deficit, you could begin to notice weight loss anywhere from a week into your new routine.

You have plenty of options to you for achieving this deficit: A new diet, an updated exercise regime, a healthy new supplement, or even some combination of the three.

Remember to look at the scales first, and then at the tape measure to check that the weight you’re losing is from fat.

Then look at your clothes size, your body, and finally the surprised faces of other people!

And while it’s nice for other people to notice your weight loss, always remember that you’re doing this for you. A fit and healthy body feels great, and you will know when you start to notice your weight loss by how you feel.

Products

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According to recent news reports Coenzyme Q10 (Coq 10), is the third most popular supplement in the United States. With $700m being spent a year on this substance it might seem like Coq 10 is the next big thing in the world of health supplements.

It’s been touted for its anti-ageing benefits.

Doctors have even prescribed it in relation to a variety of different illnesses.

But is the research behind Coq 10 comprehensive enough? And more importantly, what are the benefits of Coenzyme Q10 for weight loss?

Read on, and we’ll give you the answers.

This article will give you the background of this fascinating antioxidant, and let you know what the benefits are, if any.


What is Coenzyme Q10?

Coenzyme Q10 (Coq 10) is also known as Ubiquinone. It’s a fat-soluble compound found throughout the human body (1, 2).
Although Coq10 functions similarly to a vitamin, it is not one. Mainly because it can be synthesized by humans whilst most vitamins can’t (2).

Wondering where Coq 10 is found?

It’s found all throughout the human body, thanks to its synthesis in tissues via the Coenzyme Q10 biosynthetic pathway (2).

One of the things that makes it so special is its ability to assist in the production of a substance called Adenosine Triphosphate, or ATP.

Remember ATP from biology class?

It’s utilized for energy (2) in all sorts of bodily reactions. Coq10 also protects cell membranes and blood when acting as an antioxidant (1, 2).


Is Coenzyme Q10 natural?

We obtain most of Coq 10 from food sources.

In fact it is believed that as much as 25 percent of the Coq10 found in our blood may come from dietary intake (2).

Wondering what the best food sources for this cool compound are?

Luckily it’s a delicious list: fish, poultry, meat and oils (such as corn, olive, canola, and soybean), as well as nuts and seeds for the vegetarians amongst us.

Studies have estimated that the average person has a Coq10 intake between 3 to 6 mg/day (2), which means that for most healthy people supplemental Coq10 is not necessary.

However,

Individuals with certain conditions may benefit from supplementation in addition to medical treatment.

This includes conditions like mitochondrial disorders, and congestive heart failure (2).

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Studies have estimated that the average person has a Coq10 intake between 3 to 6 mg/day.


Benefits of Coenzyme Q10

What makes Coq 10 so special?

Well, a deficiency has been observed in patients with a number of different illnesses, so it might seem obvious that boosting your levels will help treat these disorders (1).

It’s still unclear though whether low levels of Coq 10 are actually the cause of ill health, or whether they are simply a unrelated symptom caused by something else.

As you can imagine, CoQ10 has been studied heavily to assess its potential benefits.

These include:

  • Improved quality of life and increased energy levels in people suffering from cardiovascular disorders
  • Decreased oxidative stress and inflammation associated with coronary artery disease;
  • Fewer side effects whilst using statin medications;
  • Decreased blood pressure in some forms of hypertension;
  • Reduced complications in people with both type 2 diabetes and high cholesterol;
  • Anti-aging effects on keratin resulting in healthier hair
  • Reduction (up to 50%) in migraine frequency; and
  • Decreased risk of developing preeclampsia in pregnancy (1, 3, 4, 5, 6, 7).

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However, it is still unclear whether low levels of Coq 10 are the actual cause of ill health.


Coenzyme Q10 side effects and dosage information

Coq10 absorption and bioavailability can vary greatly depending on the type and quality of CoQ10 utilized. If taken with food, its intestinal absorption is approximately three times faster than without (1).

Coq10 supplements are considered to be safe for most healthy people. However, they can affect blood coagulation, people taking drugs such as warfarin or antiplatelet medications such as aspirin may need to exercise caution (1, 2).
Additionally, since Coq10 takes part in processes occurring in the liver, supplementation may not be appropriate for people with liver disorders, as a build up could potentially be harmful (1).

Typically, dosages up to 1200 mg/day for adults and 10 mg/kg/day for children are considered to be safe (1, 8).

If a higher dose than this is required for more than a few weeks then monitoring blood levels of Coq10 is usually recommended.

However, CoQ10 toxicity has not been found to be a common problem, even at the maximum dosages used in studies (1).

And when side effects did occur, they were typically mild and generic, including headache, nausea, abdominal pain, vomiting, loss of appetite, and diarrhea.

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Typically, dosages up to 1200 mg/day for adults and 10 mg/kg/day for children are considered to be safe.


Can Coenzyme Q10work for weight loss?

When it comes to weight loss, however, the results are a bit mixed. Animal studies tend to yield promising results. For example, one mouse study concluded that Coq10 supplementation led to significant obesity prevention related to the hypertrophy of fat cells (9).

As these mice were obese and also affected by diabetes, it seems plausible Coenzyme Q10 could work for humans with the same conditions.

Here’s the thing.

Some human studies have found a direct link between decreased Coq10 levels and increased body fat in older men (10).

Although this may sound like a useful discovery there is no evidence to demonstrate that supplementing with this vitamin like substance will lead to weight loss (11). In fact one of the few studies that measured the effectiveness for Coq 10 yielded some interesting conclusions, namely that other substances such as chromium and Vitamin B contributed to weight loss in the long term but Coq 10 didn’t appear to.

There are also two other important considerations to take in account here:

  • Limited information on bioavailability means we are not certain it is even possible to boost Coq 10 levels by taking a supplement.
  • Reduced Coq 10 levels are associated with aging so even if it did work for weight loss, the benefits are likely to be limited to a smallish subset of the population.

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When it comes to weight loss, however, the results are a bit mixed.


Conclusion: Reviewing the science behind Coenzyme Q10

So, what’s the deal with CoQ10? Is it really a useful supplement, or should you spend your money on something else instead?

In short, it depends what you’re seeking from CoQ10 supplementation. Various studies have established a link between diminishing CoQ10 and deteriorating health. If you have a medical condition such as heart disease, CoQ10 might seem like an option worth trying.

However, it is worth noting that no dietary supplement is approved for use as a medicine or cure to your ailments, and it is never recommended to use them as alternative to more conventional treatments.

There are also some significant concerns surrounding the limited bioavailability of this ingredient, so it is best to do your research and determine the best way to optimize its absorption.

Furthermore, if you are looking to lose weight, this is by no means a proven benefit of Coq10. In fact it seems from the research done on Coenzyme Q10, that it was less effective than other substances used in the same studies.

To learn more about ingredients that can help with weight loss, check out the Leanbean ingredients page.

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References

  1. J Garrido-Maraver et al. Coenzyme Q10 Therapy (2014), 187–197 (1)
  2. J Higdon et al. Coenzyme Q10 (2003), (2)
  3. E Alcocer-Gómez et al. Coenzyme Q(10): a novel therapeutic approach for Fibromyalgia? case series with 5 patients. (2011), (3)
  4. M Cordero et al. Oxidative Stress Correlates with Headache Symptoms in Fibromyalgia: Coenzyme Q10 Effect on Clinical Improvement. (2012), (4)
  5. M Cordero et al. Overview on coenzyme Q10 as adjunctive therapy in chronic heart failure. Rationale, design and end-points of “Q-symbio”–a multinational trial. (2003), (5)

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