Weight loss is best achieved through eating a healthy, balanced diet and regular exercise. Experts recommend eating at least five portions of a variety of fruit and vegetables every day, basing meal on higher fibre starchy foods like potatoes and rice, eating some dairy or dairy alternatives, some protein, and choosing unsaturated oils and spreads and eating them in small amounts. Saturated fat, salt and sugar should be kept to a minimum. When it comes to exercise, adults should try to be active daily and aim to do at least 150 minutes of moderate aerobic activity and strength exercises on two or more days. Some studies have suggested the addition of a supplement can help people shed the pounds.
Three supplements shown to help weight loss are garcinia cambogia extract, green coffee bean extract and glucomannan.
Gardenia cambogia extract
Gardenia cambogia is a tropical green fruit, shaped like a pumpkin.
The skin of the fruit contains hydroxycitric acid, which is the active ingredient found in gardenia cambogia extract supplements.
A number of animal studies have shown it can inhibit a fat-producing enzyme in the body and increase levels of serotonin, which can potential help to reduce cravings.
A 2011 review looked at 12 studies on gardenia cambogia and found, on average, it caused weight loss of about two pounds over several weeks.
Green coffee bean extract
Green coffee beans are coffee beans that haven’t been roasted, and their caffeine and chlorogenic acid content are believed to help aid weight loss.
Caffeine has been found to increase fat burning and chlorogenic acid has been found to slow the breakdown of carbohydrates in the gut.
Again, a number of studies – ones involving humans – have shown green coffee bean extract can help people lose weight.
A review of three studies found green coffee bean extract supplements helped people lose 5.4 pounds more than a placebo pill.
Added benefits of green coffee bean extract include helping lower blood sugar levels and reducing blood pressure.
Glucomannan
Glucomannan is a dietary fibre made from the root of the konjac plant.
It’s been found to help aid weight loss as it absorbs water and becomes gel-like, promoting the feeling of illness and helping people eat fewer calories.
Three human studies have shown glucomannan, when combined with eating a healthy diet, can help people lose 8 to 10 pounds in five weeks.
Other benefits of glucomannan are lowering blood sugar, lowering blood cholesterol and helping prevent constipation.
Another supplement food to aid weight loss is chia seeds.
Over the recent years, chia seeds have been dubbed a superfood, and their fibre content have been shown to temporarily suppress appetite.
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