Advertising
Advertising

Published on October 4, 2019

Does Apple Cider Vinegar Help Weight Loss?

Does Apple Cider Vinegar Help Weight Loss?

Few foods are as storied as the apple. Thanks to its widespread availability, it may not seem like a very exotic fruit, but it’s still significant to people and cultures all around the world — not just as a healthy staple, but as a mythological symbol (and an icon of science, as well).[1][2]

Part of the fruit’s fame lies in its versatility. From its sweet derivatives (like applesauce and apple juice) to the tangy (like apple cider vinegar), this gem of nature has a lot to offer in terms of health benefits. As for that vinegar? It might just be a little-known but vital way of peeling off the pounds.

Does Apple Cider Vinegar Help Weight Loss?

A lot of people want to know whether apple cider vinegar actually helps with weight loss. In a word, yes. Scientists have more than one theory about the underlying biological mechanisms, but the short answer is that it does make a difference. The knowledge we’ve gained from scientific inquiry goes a long way toward helping explain a part of apple history — the fact that vinegar from apples has been used as a medicinal tonic across many cultures, dating back centuries.

Studies using human subjects have shown that not only does apple cider vinegar help reduce weight, it also lowers body fat and serum triglyceride levels (triglycerides are the main constituent of the body’s fat cells).[3]

The research in question comes from a study of 144 Japanese adults suffering from obesity. They were split into three separate groups — one group added a single tablespoon of apple cider vinegar to their daily intake; one added two tablespoons, and the third group consumed a daily placebo.

Advertising

The treatment took place over a 12-week period. Other than limiting how much alcohol they drank, participants were not asked to change anything else about their diet or exercise routines.

The results were striking. On average, members of the group that drank one tablespoon of vinegar every day lost 2.6 pounds, experienced a 0.7 percent decrease in body fat, and dropped triglyceride levels by 26 percent — no small feat.

The group that consumed double the vinegar, however, saw even more impressive results — in addition to the same 26 percent drop in triglycerides, those participants lost an average of 3.7 pounds and 0.9 percent of their body fat.

As for those who only had a placebo, no weight loss occurred. In fact, those participants gained weight — 0.9 pounds on average.

One study is good, but science demands replication. Was the weight loss benefit from the Japanese study on obesity just a fluke? Not at all, based in part on the following:

Advertising

In terms of metabolism, humans and mice are quite similar, which is why the furry little guys play a big role in lots of nutritional studies. A separate, six-week-long experiment (also in Japan) showed that mice, too, experience weight-loss effects from adding apple cider vinegar to their diets.

Actually, the results were remarkably similar to the human trial; mice who took a high dose of vinegar gained less weight than those who took a lower dose, and both groups gained less than those who took none at all. This is despite each group being fed the same high-fat, high-calorie diet.[4]

How Does This Happen?

Again, there’s some debate about this. In at least one study, researchers were able to demonstrate that acetic acid (apple cider vinegar’s main ingredient) may lower blood sugar levels by aiding the liver and muscles in absorbing glucose from the bloodstream. The lowered blood sugar and insulin reduction that goes along with it, may promote the body’s ability to burn fat. And the more fat you’re able to burn at rest, the better everything goes.[5]

Acetic acid intake also correlates with levels of AMPK, an enzyme that contributes to cell homeostasis. The higher the AMPK availability, the greater the body’s fat-burning ability — and the less sugar produced by the liver, two things that can contribute to the kinds of results seen in the apple cider vinegar studies.[6]

Apparently, consuming extra acetic acid like that found in apple cider vinegar has an effect even on a genetic level — an additional study that treated obese, diabetic rats with acetic acid heightened the expression of certain genes that govern the body’s likelihood of retaining belly and liver fat. In other words, when you’ve got extra acetic acid, your genes are likely to tell your body not to add belly fat to your body — a welcome message.[7]

Advertising

Yet another study suggests that the whole thing could be as simple as the fact that acetate consumption reduces appetite. And when you eat less (even if it’s just a little bit less), you give your body a chance to adjust to a lower percentage body fat, etc. [8]

Does Apple Cider Vinegar Alone Work for Weight Loss?

It’s easy to get caught up in the headlines and the idea that something as simple as tossing a bit of vinegar down the hatch can help us accomplish our biggest health goals, but we shouldn’t get ahead of ourselves.

Apple cider vinegar can help with weight loss, but that doesn’t mean any of us should go out and stop exercising. Regular exercise, proper hydration, plenty of sleep, and a balanced diet are still crucial factors in both body mass measurements and overall wellbeing (which is something I can personally vouch for).[9]

Additional Benefits of Apple Cider Vinegar

Apple cider vinegar isn’t just good for knocking inches off your waist, either; it’s got loads of other upsides for your health. For instance, it’s a probiotic, meaning it contains friendly bacteria that help support a healthy digestive ecosystem.

On top of that, it’s got a decent amount of antioxidants, those helpful little molecules that negate free radical damage. And those lowered triglyceride levels do more than just help you retain a pretty shape — they reduce your risk of heart disease and diabetes, too.

Advertising

How to Reap Its Benefits

If you’re worried about the taste, it’s not as bad as you think. A tablespoon of apple cider vinegar mixed with water actually goes down quite nicely, especially when you add in a dash of honey. There are also plenty of other ways to incorporate it into your food, such as in a salad dressing, deviled eggs, or creamy vegan queso dip.[10]

Be mindful, though — you can get too much of a good thing. Too large a dose of the tonic can burn your throat (ouch!) or give you a stomach ache, not to mention interfere with your bowel regularity. Also, be sure to brush your teeth shortly after drinking it. The primary ingredient is acid, which can wreak havoc on your tooth enamel. To be on the safe side, you can use a straw as an easy workaround for this.

Safe consumption practices include splitting the dose into portions rather than swigging it all at once, and heavily diluting it no matter how much you take. This also helps prevent your throat from feeling raw afterwards.

As far as the “right” dose, a review of apple cider vinegar’s therapeutic benefits found that 15 mL a day was enough to confer most of those. That’s about one tablespoon, or half of what was taken by the biggest losers in the Japanese weight-loss study.[11]

Bottom Line

The bottom line is that apple cider vinegar is probably the least expensive yet most effective health supplement you can pick up from any basic grocery store. There’s plenty of reason to believe that it can help you shave off — or keep off — the pounds.

An apple a day might not keep the doctor away, but based on all this evidence, a few tablespoons of apple cider vinegar just might.

More About Healthy Weight Loss

Featured photo credit: Bárbara Montavon via unsplash.com

Reference

More by this author

Dr. David Minkoff

Health Expert | CEO BodyHealth | Co-Owner and Medical Director at Lifeworks Wellness Center | Author

Having Trouble Sleeping? 9 Quick Fixes to Help You Sleep Tonight 11 Simple Yet Powerful Habits of a Healthy Family 10 Mood Boosting Foods to Help You Feel Good Instantly Does Apple Cider Vinegar Help Weight Loss? 13 Delicious Antioxidant Foods That Are Great for Your Health

Trending in Health

1 Why Am I Exhausted? The Real Causes and How to Fix It Forever 2 How to Cure Depression (Professional Advice from a Therapist) 3 The Top Fad Diets That Are Actually Worth the Hype 4 20 Easy and Healthy Breakfast Recipes for Rush Mornings 5 20 Health Affirmations to Stay Fit Physically and Mentally

Read Next

Advertising
Advertising
Advertising

Last Updated on May 28, 2020

How to Overcome Boredom

How to Overcome Boredom

Have you ever been bored? Restless? Fidgety? In need of some inspiration?

I have a theory on boredom. I believe that the rate of boredom has increased alongside the pace of technology.

If you think about it, technology has provided us with mobile phones, laptops, Ipads, device after device – all to ultimately fix one problem: boredom.

What is Boredom?

We have become a global nation that feeds on entertainment. We associate ‘living’ with ‘doing’. People now do not know how to sit still, and we feel guilty when we are not doing anything. Today, inactivity has become the ultimate sin.

You might not realize it, but boredom stimulates a form of anxiety and stress. It evokes an emotional state that creates frustration and feeds procrastination.

Advertising

It’s a desire to be ‘doing something’ or to be ‘entertained’ – it’s a desire for sensory stimulation. What it boils down to is a lack of focus.

If you think about those times when you’re bored, it’s usually because you did not know what to do. So, indecision also plays a big part.

When we are focused on what’s important to us and what we want to achieve, it’s pretty hard to be bored. So, one answer to boredom is to become focused on what you want.

Sometimes It’s Good to Be Bored

If boredom is a desire for sensory stimulation – then what’s the opposite of that? To be content with no stimulation – in other words – to enjoy stillness.

Sometimes, it’s not boredom itself that causes the frustration but the resistance to doing nothing.

Advertising

Think about it. What would happen if you were to ‘let go’ of the desire to be entertained? You wouldn’t be bored anymore, and you will feel more relaxed!

In my experience, it’s often the most obvious, simplistic solutions that are the most powerful in life. So, when you’re bored, the easiest way to combat this is to enjoy it.

It may sound weird but think of ‘boredom’ as a form of ‘relaxation’. It’s a break from the constant stimulation that 21st-century living provides – constant TVs, mobile phones, radios, internet, emails, phone calls, etc.

Who knows, maybe ‘boredom’ is actually good for us?

Next time you’re ‘feeling bored’ instead of feeding the frustration by frantically looking for something to do, maybe you can sit back, relax, and savor the feeling of having nothing to do.

Advertising

In this article, I’ll share with you my 3-step strategy on how to overcome boredom.

3-Step Strategy to Overcome Boredom

1. Get Focused

Instead of chasing sensory stimulation at random, focus on what’s really important to you. Focusing on something important helps prevent boredom because it forces you to utilize your time productively.

You should ask yourself: what would make good use of your time? What could you be doing that would contribute to your major goals in life?

Here are a few ideas:

  • Spend some time in quiet contemplation considering what’s important to you.
  • Start that creative project you’ve been talking about for the last few weeks.
  • Brainstorm: think of some ideas for new innovative products or businesses.

2. Kill Procrastination

Boredom is useful in some ways because it gives you the energy and time to do things. It is only a problem if you let it. But if you use it to motivate yourself to be productive, then you can more easily overcome boredom.

Advertising

So, the next time you’re bored, why not put this good energy to use by ticking off those things that you have been meaning to get done but have been too busy to finish? This also presents a great time for you to clear your to-do list.

Here are some ideas:

  • Do some exercise.
  • Read a book.
  • Learn something new.
  • Call a friend.
  • Get creative (draw, paint, sculpt, create music, write).
  • Do a spring cleaning.
  • Wash the car.
  • Renovate the house.
  • Re-arrange the furniture.
  • Write your shopping list.
  • Water the plants.
  • Walk the dog.
  • Sort out your mail & email.
  • De-clutter (clear out that wardrobe).

3. Enjoy Boredom

If none of the above solutions work, then you can try a different approach. Don’t give in to boredom and instead choose to enjoy it. This doesn’t mean allowing yourself to waste your time being bored. Instead, think of it as your time to relax and re-energize, which will help you be more productive the next time you work.

Contrary to popular belief, we don’t need to be constantly doing things to be productive. In fact, research has shown that people are more productive when they take periods of rest to recharge.[1] Taking breaks once in a while helps boost your performance and can help make you feel more motivated.

So, take some time to relax. You never know, you might even like it.

Final Thoughts

Learning how to overcome boredom may be difficult at the beginning, but it can be easier if you make use of some techniques. You can start with my 3-step strategy on how to overcome boredom and work your way from there. So, ready your mind and make use of these tips, and you will be overcoming boredom in no time.

More Tips on Overcoming Boredom

Featured photo credit: Johnny Cohen via unsplash.com

Reference

Read Next