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10 Natural Supplements To Lose Weight Fast

10 Natural Supplements To Lose Weight Fast

The dream to look healthy and fit will cost no extra money and would not require stretching your eventful work routine. The intake of natural supplements, which are full of nutrients required by your body, will help you achieve the weight lost goal.

1. A Scoop of Lemon Juice For An Improved Immune System.

Lemon Juice For An Improved Immune System

    Why?

    Lemons have alkalizing effect on body and are detoxifying in nature. It also contains high quantity of Vitamin C that helps in maintaining a healthy weight.

    According to a study in the Journal of Nutrition in 2007, researchers found out people who take in more of Vitamin C weight less as compared to people who avoid Vitamin C in their daily consumption of food.

    How?

    Adding lemon juice to hot water and drinking it daily in the morning will kick start your day with a boost of Vitamin C that will work as a fat burning component and help you depollute your immune system.

    2. A Scoop of Cinnamon To Regulate Blood Sugar.

    Cinnamon To Regulate Blood Sugar

      Why?

      Consuming cinnamon helps in regulating blood sugar, which is highly important in your weight loss process. The antimicrobial and anti-parasitic properties of cinnamon assist in balancing blood glucose, cholesterol and blood pressure.

      How?

      1. Cinnamon can be consumed by simple sprinkling it onto your cereals or smoothies that will also provide added flavor.
      2. Another weight loss tactic to consume cinnamon is mixing it with equal amount of honey in a glass full of hot water that will also provide goodness of honey.

      3. A Scoop of Raw Organic Honey For Good Metabolism.

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      Raw Organic Honey For Good Metabolism

        Why?

        The raw organic honey helps increase metabolism with presence of 22 amino acids that stops body to gain weight and at the same time providing effective fat burning treatment.

        Raw organic honey is not similar to your jar-packed honey. When buying, make sure the label reads raw and organic. The inclusion of minerals like iron, sodium, potassium, phosphorous, calcium and zinc makes raw organic honey a strong substitute to regular sugar.

        How?

        The best way to consume honey is to take one or two spoonful of it straight from the jar. Honey will do the magic to make sure you lose extra pounds while you enjoy a peaceful sleep.

        4. A Scoop of Apple Cider Vinegar To Curb Hunger.

        Apple Cider Vinegar To Curb Hunger

          Why?

          Fresh apple cider includes enzymes, minerals and vitamins, whose intake allows our body to feel less hungry. Apple cider vinegar is also packed with fibers and organic acids that helps us to not munch on snacks needlessly.

          According to 2005 study published in the European Journal of Clinical Nutrition, it is highlighted that people who had intake of apple cider vinegar with their breads ate lesser and felt satisfied with the amount of food provided as compared to those who did not. It is mainly because of acetic acid that is the primary constituent of the vinegar.

          How?

          The best way to find good quality of apple cider vinegar is to choose the one that is produced from organically grown apples. It is important to note that diluted intake of apple cider vinegar is recommended. To let the vinegar help in curbing hunger, you can take 2 tablespoon of organic apple cider vinegar with a glass of water, 30 minutes before meal.

          5. A Scoop of Virgin Coconut Oil For Healthy Fat Intake.

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          Virgin Coconut Oil For Healthy Fat Intake

            Why?

            Virgin coconut oil contains saturated fat that helps in reducing weight and providing required healthy fatty acids, which stops us from eating excessively.

            The International Journal of Food Sciences and Nutrition stated in their 2010 study that coconut oil helps in increasing our metabolism and reducing appetite significantly. It is also the only oil that should be cooked as it is heat resistant and maintains its goodness while adding sweet flavor to your food.

            How?

            To maintain the healthy fat intake via virgin coconut oil, try replacing some cooking fat with it. Most people replace their olive oil with virgin coconut oil and enjoy its benefits in reducing appetite in addition to working as anti-aging component.

            6. A Scoop of Turmeric To Gain Good Antioxidants.

            Turmeric To Gain Good Antioxidants

              Why?

              Turmeric is truly the most effective way to shed extra pounds without having any side-effects. The healthy yellow-orange spice contains curcumin which provide lots of antioxidants and helps in detoxification.

              Turmeric’s anti-inflammatory properties aids in better functioning of immune system and lowering cholesterol. A review of European Journal of Nutrition, 2010, states that when body does not need to waste energy over fighting inflammation, it reduces weight easily.

              How?

              It can be added to beef or meat to provide its beautiful color and productivity. Recently popular way to intake turmeric in Western world is through consumption of Golden Milk. Golden Milk is a combination of turmeric with coconut oil/ coconut milk.

              7. A Scoop of Ginger For Better Digestion.

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              Ginger For Better Digestion

                Why?

                Ginger helps in the movement of food inside our body and provides with high fiber content. The rate of metabolism significantly rises with intake of ginger that helps in burning fat and calories.

                Used in ancient Ayurvedic and Chinese medicines, ginger is full with goodness and works as anti-inflammatory agent. It also suppresses hunger and regulates blood sugar.

                How?

                Ginger can be added to spice up soup and steak. It can also be consumed with lemon making it a sort of tea, which can be taken before breakfast.

                8. A Scoop of Organic Cocoa Powder To Suppress Appetite.

                Organic Cocoa Powder To Suppress Appetite

                  Why?

                  Organic cocoa powder helps you satisfy your sweet tooth while acting as the influential natural way to suppress appetite. The contents of cocoa powder help in elevating mood, and source our body with antioxidants and proteins. It amazingly metabolizes fat and uses it as energy.

                  Organic cocoa powder works effectively for 22 hours and reduces oxidation damage to blood, according to British Journal of Nutrition, 2010.

                  How?

                  Organic cocoa powder is different from dark chocolate or drinking chocolate. It can easily be found in baking section of supermarkets. To suppress appetite while consuming healthy fat, cocoa powder can be taken with lukewarm coconut milk.

                  9. A Scoop of Ground Flax Seed For Essential Fiber.

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                  Ground Flaxseed For Essential Fiber

                    Why?

                    Flax seed have abundance of rich fiber that helps in sooth bowel movement. A good digestive system with healthy gut bacteria provided by flax seed can result in dropping extra pounds easily.

                    With lots of omega 3 fatty acids and 25 percent of fiber, ground flax seed helps in reducing hunger and gaining antioxidants, reported by the journal Appetite in its 2012 issue. It also keeps heart and liver diseases at bay.

                    How?

                    Only ground flax seed should be consumed, whole flax seed goes undigested from our body. It can be consumed by sprinkling it over yogurt, salads and soups.

                    10. A Scoop of Garlic To Flush Fat.

                    Garlic To Flush Fat

                      Why?

                      Garlic herb has many benefits including boosting metabolism, burning fat and providing detoxification. It balances the blood sugar level and aids in effective weight loss.

                      A famous Korean study published in 2011 in Journal of Nutrition proposes a study on mice in which fat mice got slim by the consumption of garlic.

                      How?

                      A bittersweet drink of this herb and lemon juice can aid your body in losing extra fat. Peel 3 garlic cloves and leave them in open for 10 minutes; then add lemon juice from 1 lemon in a glass of water. Stir it for 2 minutes and drink this first thing in the morning.

                      Featured photo credit: Ajale/ Pixabay via pixabay.com

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                      Last Updated on October 15, 2018

                      How to Stop Feeling Tired All the Time (And the Real Causes Explained)

                      How to Stop Feeling Tired All the Time (And the Real Causes Explained)

                      It seems that more and more of us are facing tiredness and fatigue on a regular basis. In fact, a lot of people assume that being tired all the time is just part of being a busy person living and working in the 21st century.

                      Sometimes, the cause is clear – perhaps you’ve been putting in too many hours at the office, or maybe you have just moved to a new home. However, the reason isn’t always so obvious. If you often catch yourself thinking, “Why am I so tired all the time?” this is the article for you.

                      I’m going to outline some of the most common causes of tiredness, and tell you how to boost your energy levels.

                      Why are you so tired all the time?

                      There’re different reasons why you maybe feeling tired all the time, it could be related to your daily habits or even some health issues.

                      Lack of sleep

                      We all know that a lack of sleep causes tiredness, but did you know that many people don’t even realize that they aren’t getting enough rest every night?

                      The average adult aged between 18 and 60 needs at least 7 hours of sleep every night if they want to enjoy optimal health.[1] Unfortunately, 1 in 3 of us aren’t meeting this target.

                      A lack of sleep doesn’t just result in fatigue – it also places you at elevated risk of a range of diseases, including diabetes.[2]

                      Unhealthy diet

                      Your diet has a huge impact on the way you feel. A poor diet lacking in nutrients will leave you drained and fatigued, as will too many processed foods and added sugar.

                      Your body requires a variety of vitamins and minerals in order to synthesise the neurotransmitters that regulate sleep, so be sure to eat plenty of vegetables and fruit.[3]

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                      Eating candy and other junk food can give you a brief energy hit, but you will soon become tired again when your blood sugar levels crash.[4] It’s best to eat healthy meals and snacks at regular intervals throughout the day as this promotes steady energy levels.

                      Alcohol and caffeine are best avoided or enjoyed in small quantities because both disrupt your natural sleep patterns.[5] Do not drink them in the evening shortly before going to bed.

                      Finally, if you don’t drink enough water, you may become dehydrated. This quickly results in fatigue and a diminished attention span.

                      Sitting too much and not moving

                      You might think that sitting down would conserve energy but you’d be wrong. Movement is a great way to beat fatigue.

                      You don’t have to work out for hours either. Research has shown that just a single 20-minute bout of moderate exercise has an energy-boosting effect.[6] People who spend more time sitting around during the day tend to report getting less sleep at night.[7]

                      Regular exercise promotes high-quality sleep because it increases the time we spend in the “deep sleep” part of the sleep cycle, which is known for its restorative properties. Aim to get at least 150 minutes of exercise per week.

                      Ideally, you should exercise every day. Avoid exercising in the late evening as this can stimulate your body and make it harder to drift off when you go to bed.

                      Stressful life

                      We all come up against stressful situations from time to time. You might be under a lot of pressure at work, be facing relationship issues, or be worrying about your finances.

                      Stress can wreck havoc with your sleep patterns and not only because your worries can keep you up at night.More than 40% of adults reporting that they only experience “fair” or poor sleep during periods of stress.[8]

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                      Our bodies produce adrenalin, cortisol, and other “fight or flight” chemicals when under stress.[9] This process is an excellent way of preparing the body for an emergency but it makes getting a good night’s sleep difficult.

                      Medical conditions

                      What if you have tried to make positive daily life changes yet still feel exhausted? You may have an undiagnosed medical condition.

                      The following illnesses can cause ongoing fatigue. Make an appointment with your doctor if you suspect you might have an underlying health problem:

                      • Anemia: Anemic patients have a low red blood cell count which impairs the normal circulation of oxygen throughout the body, resulting in tiredness, weakness, and other symptoms including chest pain.[10]
                      • Chronic Fatigue Syndrome (CFS): CFS, also known as myalgic encephalomyelitis, is characterized by extreme fatigue that lasts at least 4 months. Sufferers often report other symptoms such as joint pain, aching muscles, and gastrointestinal difficulties.[11]
                      • Depression: A lack of energy and decrease in general motivation are among the most common symptoms of depression, along with difficulty concentrating and a pervasive feeling of emptiness or sadness.[12]
                      • Diabetes: A person with diabetes will frequently feel tired during the day because their body is unable to utilize glucose, one of the body’s primary sources of energy. Aside from tiredness, the symptoms include excessive thirst, blurred vision, and weight loss.
                      • Sleep apnea: This condition causes the airway to narrow during sleep, which interrupts a person’s breathing and oxygen supply. The classic sign of sleep apnea is disrupted sleep that causes tiredness the next day. Snoring is a common indicator of this condition.
                      • Thyroid disease: Low levels of thyroid hormone (“hypothyroidism”) result in fatigue, weakness, weight gain, a low body temperature and constipation. This is because the thyroid hormone is responsible for regulating the body’s metabolism. An imbalance triggers a cascade of physical and psychological symptoms.

                      How to stop feeling constantly tired and feel energetic

                      Here are 7 proven ways to tackle the cause of your tiredness and help you sleep better and wake up more energectic every day.

                      1. Unwind & de-stress

                      Everyone deals with stress in their lives but it’s how you react to it that matters. If you find that you’re getting stressed consistently, it’s time to make the effort to do something about it.

                      There are many ways you can do this but if stress is consistent, your de-stressing habits must be consistent too.

                      • Change your perspective. Sometimes stress is all about your mindset. Try to view a stressful situation in a different way by finding an alternative positive slant. If your commute to work is full of cancellations or roadworks, decide to see this as a perfect time to read a book or listen to uplifting music. It’s all about shifting your focus to the positive.
                      • Buy a plant. Researchers have found that simply being around plants can induce your relax response. One Washington State University study found that a group of stressed out people who entered a room full of plants had a four-point drop in their blood pressure. Being around nature in general has a calming and therapeutic effect on our brain. So even just taking a break to sit in a park or by a tree can decrease your stress levels.
                      • Go for a short walk. A walk will help to clear your head and boost endorphins, helping to reduce stress hormones.[13] If you’re at work, walk up and down the stairs a couple of times or walk around the block. Try to get a longer walk in every now and then to really get a boost. You can be mindful of what you see around you, or download an audiobook to help pass the time. Again, shifting your focus away from stressful thoughts.
                      • Laugh. Go on, you’ll feel better instantly. Laughter activates your body’s stress response, then quickly cools it down, leaving you feeling relaxed. Take time out to watch a funny video clip, dig out your favourite comedy or ring up that friend who always makes you laugh. Laughter really is the best medicine!

                      2. Eat healthier

                      The foods that we eat (and don’t eat) have a huge influence on our health. When it comes to our sleep patterns, food influences our circadian rhythm, the 24-hour cycle that our body follows each day. So it’s important to watch what we put into our body.

                      You can easily sleep better by making a few changes to your diet:

                      • Eat peanuts. If you have difficulty falling asleep, eat more peanuts or natural peanut butter. A rich source of niacin, peanuts help to increase the release of serotonin (which makes us sleepy).
                      • Eat cherries. Cherries are one of the few natural foods to contain melatonin (which controls our body clock). One study found that drinking tart cherry juice resulted in improved sleep quality and duration.
                      • Try dark chocolate. Dark chocolate helps to relax your body and mind. Make sure you stick to dark chocolate as milk chocolate contains tyrosine which converts into dopamine and acts as a stimulant.
                      • Avoid alcohol. Any kind of alcohol is bad for your sleep. One study found that mixing a single glass of vodka with caffeine-free soda at bedtime increased the amount of time women spent awake during the night by 15 minutes.

                      3. Avoid caffeine

                      Sure, caffeine can give you a bit of a boost in the short term, but you could drink over eight cups and still feel sluggish.

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                      And the side effects of caffeine consumption? Headaches, irritability and dehydration. When you’re already feeling drained and crappy, the last thing you want is to feel worse! Here are some surprising ways caffeine is slowly harming your health.

                      Instead, try drinking plenty of water throughout the day. Your brain will feel alert and energised naturally rather than relying on a stimulant like coffee. Also consume energy-boosting foods, like almonds, oranges, salmon, spinach, or blueberries.

                      4. Get some sun

                      Just fifteen minutes in the sun increases your vitamin D levels, which, along with vitamin B is responsible for fighting fatigue. A common symptom of vitamin D deficiency is feeling tired, moody, achey and stressed. Get outside in the sunshine!

                      5. Work out

                      Too much time spent sedentary drains your fuel tank.

                      I know, I know—when you’re feeling tired, the last thing you want to do is be active and move about. But you’ll be amazed at how better exercises makes you feel.

                      According to a recent study in Medicine & Science in Sports & Exercise, women who get 150 minutes of moderate exercise per week report less fatigue and more energy that those who don’t.

                      On the flip side, you can have too much of a good thing. Excessive physical activity can leave you pushing your body, resulting in feelings of tiredness.

                      Try to find the balance between activity and rest.

                      If you’re wondering when is the best time to exercise, check out this article: Which Is Better: Morning Workout Or Evening Workout?

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                      6. Have a power nap

                      There are numerous benefits of napping, including improved alertness, learning, memory and performance.

                      The benefits of a quick power-nap at work have proved to be so good that companies such as Google and The Huffington Post have installed designated sleeping zones in their offices!

                      However, author of Take a Nap! Change your Life says that napping for more than 20 minutes will make you feel even worse. Make sure you set your alarm!

                      Check out this article if you want to maximize the effect of a nap: How a 20-Minute Nap at Work Makes You Awake and Productive the Whole Day

                      7. Switch off

                      Eight out of ten of us keep our mobile phones turned on overnight. According to Ofcom, around half the population use their phones as an alarm clock too.

                      Experts are concerned that using phones and other electronics before bed cause problems with our sleep. Research has shown that the bright light emitted from electronics and smartphones seriously mess with our sleep behaviors.

                      Their advice is to cut back on TV, computer and mobile phone time after 8 p.m. It’s better to read a book or just listen to some relaxing music before you go to sleep.

                      Summing it up

                      If you find stress is influencing your quality of life on a consistent basis, it is definitely time to rethink your habits. Be aware of how you react to stressors and create habits that change your negative perspectives and physically banishes stress in your body.

                      Exercising, switching off, and being more mindful of what you eat creates more energy and counteracts your stress mechanisms.

                      Decide to make changes today and give yourself the best support you can to improve your wellbeing and stop feeling tired all the time.

                      Featured photo credit: Cris Saur via unsplash.com

                      Reference

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