Weight loss can be a hard obstacle to surmount if you are overweight. There are many factors that can frustrate your effort, such as entrenched lifestyle habits and unresolved psychological issues. It is a hard-won battle but a necessary one at that – carrying too much weight is linked to life-threatening conditions, such as coronary heart disease.
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If you are at the beginning of your weight loss journey, it is important to note there is no panacea.
Instead, you have to commit to an overall healthy lifestyle to shed weight and stop it from returning.
To aid your weight loss, there is an encouraging body of evidence to suggest taking daily supplements can help.
Supplements containing Gymnema sylvestre extract have been shown to help, for example.
The extract is derived from the woody climbing shrub that’s native to the tropical regions.
Both human and animal studies attest to its fat-burning benefits.
A study in 60 moderately-obese people taking a Gymnema extract found a five to six percent decrease in body weight, as well as reduced food intake.
Another study showed reduced body weight in rats given a water extract of Gymnema sylvestre.
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In another study, rats on a high-fat diet that were fed a Gymnema extract gained less weight.
Experts believe the benefits are attributed to the herb’s ability to block sweet receptors on your taste buds.
It may cause you to eat fewer sweet foods and consume fewer calories.
A consistent calorie deficit can result in weight loss.
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Overall approaches to losing weight
According to the NHS, the best way to treat obesity is to eat a healthy reduced-calorie diet and exercise regularly.
To do this, you should:
- Eat a balanced calorie-controlled diet as recommended by a GP or weight loss management health professional (such as a dietitian)
- Join a local weight loss group
- Take up activities such as fast walking, jogging, swimming or tennis for 150 to 300 minutes (2.5 to five hours) a week
- Eat slowly and avoid situations where you know you could be tempted to overeat
“You may also benefit from receiving psychological support from a trained healthcare professional to help change the way you think about food and eating,” notes the NHS.
If lifestyle changes alone do not help you lose weight, a medicine called orlistat may be recommended, says the health site.
“If taken correctly, this medicine works by reducing the amount of fat you absorb during digestion. Your GP will know whether orlistat is suitable for you,” it adds.
How can I tell whether I am obese?
The most widely used method to check if you’re a healthy weight is body mass index (BMI).
BMI is a measure of whether you’re a healthy weight for your height.
As the NHS explains, for most adults, a BMI of:
- 18.5 to 24.9 means you’re a healthy weight
- 25 to 29.9 means you’re overweight
- 30 to 39.9 means you’re obese
- 40 or above means you’re severely obese.
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