Weight loss is best achieved through healthy eating and regular exercise. When it comes to healthy eating, experts recommend eating at least five portions of a variety of fruit and vegetables every day, basing meals on higher fibre, starchy foods like potatoes and rice, having some dairy or dairy alternatives, eating some protein, and choosing unsaturated oils and spreads and eating them in small amounts. Combining this way of eating and getting enough exercise will help with weight loss. Adding these two supplements into your daily routine may also speed up the process.
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Probiotics
Probiotics are living microorganisms that have many health benefits when administered in adequate amounts.
Probiotics have received much attention on their proclaimed health benefits which include improvement in lactose intolerance, increase in natural resistance to infectious disease in gastrointestinal tract, suppression of cancer, antidiabetic, reduction in serum cholesterol level, and improved digestion.
Probiotics may improve digestive health, heart health and immune function, to name just a few.
In a study with US National Library of Medicine National Institutes of Health, probiotics were investigated for their cholesterol-lowering potential.
The study noted: “Supplementation of diet with fermented dairy products or lactic acid bacteria containing dairy products has shown the potential to reduce serum cholesterol levels. Various approaches have been used to alleviate this issue, including the use of probiotics.”
Studies have found that certain strains of the Lactobacillus family found in probiotics can help one to lose weight and belly fat.
In one study, eating yogurt with Lactobacillus fermentum or Lactobacillus amylovorus reduced body fat by three to four per cent over a six week period.
Another study of 125 overweight dieters investigated the effects of Lactobacillus rhamnosus supplements on weight loss and weight maintenance.
During a 3-month study period, the women taking the probiotics lost 50 per cent more weight compared to the group taking a dummy pill (placebo).
They also continued to lose weight during the weight maintenance phase of the study.
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Green tea
Green tea has been associated with several health benefits, including weight loss, due to its rich nutritional and antioxidant.
Great tea aids in weight loss by allowing the body to convert food and drink into usable energy and is collectively known as the metabolism. Green tea contains caffeine and a type of flavonoid called catechin.
In a study with the US National Library of Medicine National Institutes of Health, green tea was investigated on its weight loss capabilities.
The study noted: “Green tea has been proposed as strategies for weight loss and weight maintenance.
“These ingredients may increase energy expenditure and positive effects on body-weight management have been shown using green tea mixtures.
When it comes to exercise, adults aged 19 to 64 should try to be active daily and should do at least 150 minutes of moderate aerobic activity such as cycling or brisk walking every week and strength exercises on two or more days a week that work all the major muscles.
The Royal Marsden NHS foundation Trust said: “If your appetite is poor then you may need a supplement to meet your daily requirements.
“Take care not to buy different vitamin and mineral preparations that provide the same nutrients as this may lead to you taking excess quantities of some vitamins and minerals.”
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