Do Weight Loss Supplements Work

If you check out the weight loss section at your local health food store or vitamin shop you will find no shortage of supplements marketed as fat loss aids. There are fat burners, carb blockers, appetite suppressants, metabolism boosters and vitamin blends; all of which claim to help melt away body fat. The million dollar question is; do any of these supplements actually work? The answer to this question is not so clear cut.

Fat Burners

Most fat burning blends have a long list of fancy-sounding ingredients in addition to the tried and true stimulant, caffeine. The companies that produce and market fat burners often site clinical research that supports the efficacy of these other ingredients, but in truth, the amounts included in a serving are often insufficient to provide any benefit. At the end of the day, consumers are paying $30 to $60 for a bottle of caffeine pills. If you go to the pharmacy you will find “No Doz” caffeine tablets or a generic version for around $5. The bottom line; the math on fat burners just does not add up.

Appetite Suppressants

There are many natural supplements that claim to have appetite suppressing effects, but the overwhelming consensus is that only the prescription strength appetite suppressants get the job done. However, there are two ways to suppress the appetite without visiting your doctor and risking the potential side effects that come with pharmaceutical strength medications; caffeine and a low carbohydrate diet. Caffeine has well established (but mild) appetite suppressing effects, and a low carbohydrate diet keeps blood sugar steady, which blunts the appetite and prevents cravings.

Meal Replacements

Meal replacement products particularly those high in protein and essential fatty acids and low in carbohydrates are one type of fat loss supplement that actually works. Preparing healthy, balanced meals is tedious and time consuming, and being able to whip up a quick protein shake or eat a protein bar is much more convenient. However, not all meal replacements are created equal. For best results, choose one that contains 20 or more grams of protein per serving and fewer than five grams of sugar and 12 grams of fat per serving. Also, look for high-quality whey or milk protein in the list of ingredients. These products are great when you have to eat on the go or grab a quick breakfast on your way out the door.

Carb and Fat Blockers

These supplements were very heavily marketed for a number of years, but have proven to be largely ineffective. The claim was that they would bind with dietary fats or carbohydrates and prevent them from being digested. However, research showed that the effect was far too minimal to be significant. There are still a few of these products out there (white bean extract, chitosan), but they are not worth your time or money.

If you are serious about weight loss, begin an effective regimen, clean up your diet and choose a quality meal replacement product such as the flat belly fix tea recipe for occasions when you do not have time to cook at home.

Health benefits of yoga

Some people practice yoga just because going to the gym has become too cliché and hey everybody else is doing it. What these people don’t know is there is more to yoga than the bending and stretching. Physical relaxation is just a part of the fulfillment we get from yoga however, it is much deeper than what the naked eye can see. But what is yoga? It is an exercise which apparently has been practiced for centuries. It helps one integrate the body, spirit, and soul helping you get in touch with something beyond the flesh and bones. Nevertheless, yoga won’t just help you shed those extra pounds or keep your sanity after a long crazy week in the office. Yoga does have a positive impact on your general health and wellbeing that if people knew would book a class right away. So here are the health benefits of yoga.

1. Yoga for your spine

The spinal cord is crucial especially when it comes to mobility. A minor spinal injury can give you a wheelchair sentence for life that why it is important to be mindful of its health. Certain yoga poses not only make the spine more relaxed but less prone trauma.

2. Reduces migraines

Constant headaches are not only painful but also annoying especially when they won’t go away after using your daily painkiller. They can make your whole body feel sick. The good news is yoga helps to reduce headaches significantly. Some yoga poses can target parts of the body with tension and stress consequently, lessening pain. Results from research carried out on people suffering from a migraine prove that a combination of yoga and other conventional migraine relieve ways worked better than the use of painkillers alone.

3. Helps manage diabetes

There are different types of yoga with various benefits. One of them is helping people with diabetes cope better. Yoga can help lower the blood sugar level in many ways. One, helping a diabetic person adapt quickly to a healthier diet which also aids weight loss and maintenance. Some poses also foster the body to stimulate insulin or help the administered insulin to be well received by the body leading to suppressed symptoms and lower blood sugar.

4. Aids Weight loss.

Study show that there is a proven link between yoga and weight loss. However, it doesn’t work magic as doing cardio, where you strive to burn as many calories as possible as you avoid junk food like the plague. Yoga has an impact on your overall mental health through meditation that comes with yoga, nurturing your self-control when it comes to eating habits. Like finding solace in food when you are angry or stressed. Having healthy weight has multiple significant effects to your general health some of them include keeping high blood pressure at bay.

5. Helps lower blood pressure

Having high blood pressure can force people to change their lifestyle from diet and exercise routines. People with high blood pressure are highly advised to practice yoga as it is less vigorous and has more benefits. Yoga reduces stress and aids emotional stability which are common causes of high blood pressure episodes.

6. Yoga gives you peace of mind.

Another health benefit of yoga is giving you a peace of mind. Stress release is beneficial to your general health by helping you sleep better. Enough sleep has great impacts on you, especially to your skin.

Despite the fact that some people view yoga as a recreational activity, it is evident that with yoga you can get the best of the physical and the health world.

Calorie Cycling for Fat Loss

Most weight loss diets involve eating the same amount of calories day in and day out until the diet is completed. While this approach can certainly provide excellent results, there are other effective strategies for rapid fat loss. Calorie cycling involves eating different amounts of calories and macronutrients each day. This serves two main purposes. First, it prevents the diet fatigue that results from eating the same foods in the same amounts day after day. Second, it prevents the body from quickly adapting to a routine, which can lead to diminished results.

Keeping the Body Guessing

When using this approach, there are low calorie days in which a significant calorie deficit is achieved. There are also moderate and high calorie days that aid in recovery, muscle growth and provide some psychological relief from the rigors of dieting. Since food intake is different each day, the body does not adapt as quickly, and plateaus are typically avoided. There are four low calorie days on which fat burning is maximized, but there are also two moderate days and one high calorie day to break up the monotony and prevent burnout.

Macronutrient Ratios

Along with calories, macronutrient amounts are also cycled throughout the week. Some days are high protein, low carbohydrate days, while others are high carbohydrate, low fat days. This is geared toward maximum fat loss, muscle growth and nervous system recovery. On the low calorie days, protein is very high and carbs are very low. This keeps insulin low and maximizes fat mobilization. On the high calorie day, fats and carbohydrates are increased to aid in muscle growth and repair the CNS. This approach allows for optimal fat loss without some of the negative side effects that can come from long-term dieting.

Getting the Timing Right

Cycling calories and macronutrients allows dieters to optimize their low, moderate and high calorie days for their given schedules. Some people prefer to schedule their low calorie days on work days, as this provides a distraction from the hunger pangs that come with a significant calorie deficit. The high calorie day can be scheduled on Saturday or Sunday to coincide with a family get together or social function. With this plan, individuals can schedule their days in the way that is most convenient for them, which makes this approach quite adaptable.

Making Minor Adjustments

Calorie cycling diets are also very flexible. They allow minor adjustments to be made in accordance with other training parameters such as upping the carbohydrates a bit for endurance exercise. In this way, calories and macronutrients can be further tweaked to suit individual styles of training.

An Average Week

  • A weekly schedule for someone following a calorie cycling diet might look like this:
  • Monday: Low calorie, low carbohydrate, high protein
  • Tuesday: Low calorie, moderate carbohydrate, moderate protein
  • Wednesday: Moderate calorie, low carbohydrate, high protein
  • Thursday: Low calorie, moderate carbohydrate, moderate protein
  • Friday: Moderate calorie, low carbohydrate, high protein
  • Saturday: Low calorie, low carbohydrate, high protein
  • Sunday: High calories, high carbohydrate, low protein

This schedule can be repeated the next week or changed to suit the needs of the individual. With a calorie cycling approach, it is the dieter who is in control.