Talk about weight loss, and many people look for natural alternatives. Natural weight loss supplements not just support the weight loss journey but are relatively safe and have low or zero side effects. Thanks to this, natural or herbal weight loss supplements have gained popularity over the years, and these claim to help individuals with fat-burning, appetite suppression, and metabolism-boosting.
This blog post will explore two popular herbal weight-loss supplements: Green Tea and Garcinia Cambogia. We will also delve into the science behind these supplements, the benefits they provide, and side effects, if any. These will help you make informed decisions about incorporating them into your weight loss plan.
Green Tea for Weight Loss – Make the Best Use of The Power of Catechins
Green tea is made from the leaves of a plant called Camellia and has been consumed for centuries, and is always praised for its health benefits. One of the main components responsible for its potential weight loss effects is catechins, a type of antioxidant.
Some of the benefits of Green Tea for weight loss include,
Increase in Metabolic Rate –Many studies have shown that regular consumption of green tea may aid in increasing metabolic rate, which, in turn, promotes fat burning during workouts and physical activity.
Suppresses Appetite – Green tea has been associated with appetite-regulating effects, which can help control food intake. A few studies suggest that catechins may influence hunger hormones, reducing feelings of hunger and increasing satiety.
Antioxidant Properties – Besides its potential weight loss properties, green tea is also popular worldwide for its antioxidant properties, which can benefit overall health. The antioxidants present in green tea help combat stress and decrease inflammation.
Oxidation of Fats – As we already know, green tea is rich in catechins, and these also help with fat oxidation. The catechins present in green tea, particularly Epigallocatechin gallate (EGCG), are believed to enhance fat oxidation. This process helps the body use stored fat as an energy source.
Reduce Visceral Fat – Visceral fat is stubborn fat stored around various organs near the abdomen. Visceral fat can also pose health risks, and reduction of the same can aid in weight loss and keeps you healthy. Consumption of Green tea is also linked to the reduction of visceral fat, thus promoting overall health.
Potential Side Effects and Considerations
Generally, green tea is considered safe for most people when consumed moderately. A cup of green tea a day should not post any side effects. However, those sensitive to caffeine can always opt for decaffeinated green tea options.
Excessive green tea intake (due to its caffeine content) may cause some individuals insomnia, restlessness, or digestive issues. This is one of the reasons why green tea is often had during the daytime or right after meals and is avoided in the evening or night.
Garcinia Cambogia: The Miracle Weight Loss Herb
Garcinia Cambogia is pumpkin-shaped and small in size. This fruit is found abundantly in various parts of Southeast Asia and India. One of the active ingredients of this fruit is Hydroxycitric Acid (HCA), and this is known for its potential weight loss properties.
We can now find Garcinia in various forms, and it is also used as a major ingredient in various weight loss supplements. Let us look at some of the benefits of his magical herb, which, as per experts, can aid effectively in your weight loss journey.
Limits Fat Production – Hydroxycitric Acid or HCA helps produce an enzyme called citrate lyase. Garcinia Cambogia blocks the enzyme, and this, in turn, reduces fat production and accumulation in the body.
Appetite Reduction – A few studies have also suggested that Garcinia Cambogia may also increase serotonin levels in the brain, contributing to reduced appetite and decreased food cravings. However, more research is required in this aspect.
Regulates Blood Sugar – A few studies have also shown that Garcinia Cambogia can improve blood sugar levels. People suffering from insulin resistance can find this beneficial. Thanks to this property, it also helps fight obesity in people with insulin resistance.
Potential Side Effects and Considerations
Garcinia Cambogia does not have any risks or major side effects. But some individuals may experience mild side effects such as digestive discomfort, headache, or skin rash. People with certain medical conditions, including diabetes or liver problems, should exercise caution when using Garcinia Cambogia supplements. It is always advised to consult your physician before adding Garcinia Cambogia supplements to your everyday routine.
Follow a Holistic Approach
It is important to note that weight loss supplements, including natural ones, are not magical solutions. The key to sustainable weight loss lies in adopting a holistic approach that includes a balanced diet, regular physical activity, adequate sleep, and stress management.
Balanced Diet: Focus on a nutrient-dense diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats. Minimize processed foods, sugary beverages, and excessive calorie intake. Reduce the intake of carbs and focus on eating healthy and freshly made foods.
Regular Exercise: Incorporate cardiovascular exercises, strength training, and flexibility exercises into your routine to support weight loss and overall fitness. If you cannot indulge in heavy workouts, walking at least 5k to 10k steps a day can do wonders for your overall health.
Mindful Eating: Practice mindful eating by focusing on hunger and fullness cues. Avoid emotional eating and aim to eat with awareness and appreciation for the food you consume. Include healthy snacks and salads to avoid overeating. Consult a dietician or a nutritionist if required.
Herbal weight loss supplements like Green Tea and Garcinia Cambogia have been researched for their potential benefits in supporting weight loss efforts. While they may offer some advantages, viewing them as complementary to a healthy lifestyle rather than standalone solutions is essential.
Always consult a healthcare professional before adding new supplements to your regimen, especially if you have existing health conditions or take medications. Remember, the most sustainable approach to weight loss includes a balanced and healthy diet, regular workouts, and having a positive mindset.