Weight loss can be a challenging task. Whether you want to do it for health reasons, or to fit into your clothes better, or both, supplements may be able to help. Which three supplements have been proven to help burn fat?
Researchers from King’s College, the University of London, found that caffeine boosts the resting metabolic rate by up to four percent in humans.
The NHS explains the term metabolism describes all the chemical processes that take place in your body.
These processes require energy, and someone’s body size, age, gender and genes all play a role in the speed of a person’s metabolism.
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As people age, it becomes easier to gain fat and lose muscle. This explains why your metabolism may slow down as you get older.
Also rich in caffeine is green tea extract – a concentrated form of green tea which can be found in supplements.
Published in the Medicine and Science journal, researchers found that caffeine breaks down fat.
Additionally, an analysis of six studies, from researchers at Maastricht University, found that taking a combination of green tea extract and caffeine helped people burn 16 percent more fat than taking a placebo.
Supporting these findings, researchers from the University of Geneva discovered that the consumption of green tea and caffeine burned around 65 more calories each day than a placebo.
Protein powder has also been shown as an effective supplement to burn fat.
In the International Journal of Obesity, researchers found that a high-protein diet was more effective at burning fat in 60 participants classified as overweight or obese, compared to a moderate protein-rich diet.
The University of Texas Medical Branch also found that protein can curb a person’s appetite by increasing levels of fullness hormones while reducing hunger hormones.
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The NHS explains that to lose weight, one must burn more calories than you consume.
One guaranteed way to burn calories is to exercise. Aerobic exercise is great for this.
NHS guidelines recommend 150 minutes of aerobic activity per week, such as walking, cycling or swimming.
The NHS states: “More often than not, people’s weight is a matter of consuming more calories than they burn.”
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However, it’s true that certain medical conditions can contribute to weight gain.
Such conditions include an underactive thyroid, Cushing’s syndrome, fluid retention and polycystic ovary syndrome.
Still, to lose weight, one must burn more calories than they drink or eat.
Strength training is considered a great way to help burn fat.
As muscle burns more calories than fat, increasing your muscle mass will help you lose weight.
Examples of muscle-strengthening activities include yoga, tai chi, weight lifting and using resistance bands.
To lose weight at a safe rate, the NHS recommends losing no more than 2lbs per week.
For men, this means sticking to a calorie limit of 1,900 per day and, for women, no more than 1,400 calories per day.
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