Fat burning plays a major role in any individual’s weight loss aspirations. While there are several fat burners one can turn to in order to achieve these goals, it is advised that they stick to natural sources. We discuss all you need to know about fat burners below.

Natural Fat Burners

However enticing it may seem, rapid fat burning is not healthy. It not only has several physical side effects but can affect a person mentally as well.

Data shows that people are likely to gain back the weight they lose through fast fat-burning techniques or food. This can affect one’s morale and esteem in more ways than one. The physical side effects of artificial fat burning will be later discussed in the article.

Let’s face it! Fat burning is a gradual and time involving process. Nonetheless, we can expedite it. The first way, of course, is exercising. There are a number of exercises that can speed up the process and help you get rid of your body fat faster.

The second is food. Yes, you read it right, adding a few items to your diet can help you shed a few inches. Furthermore, these natural means are more likely to last and even affect your overall health in a positive way. Read more to find out!

Fat Burning Foods

1. Apples

Nutritional value of a medium-sized apple (100 grams)

• Calories – 95
• Fiber – 4grams
• Carbohydrates – 25grams
• Protein – 0.3 grams
• Sugar – 10.4 grams
• Fat – 0.2 grams
• Vitamin C – 14 per cent of the RDI (Reference Daily Intake)
• Vitamin K – 5 per cent of the RDI
• Potassium – 6 per cent of the RDI
• Water – 86 per cent

Apples contain flavonoids, a natural chemical responsible for burning fat. According to a study published in 2017, researchers found a correlation between flavonoid intake and lower waist circumference and body mass index. Furthermore, apples are rich in a particular type of fibre called pectin that breaks down slowly and thus acts as a hunger suppressant. 

2. Brown rice

Nutritional value of 100 grams of brown rice

• Calories- 88 Kcal
• Carbs: 18.4 g
• Fibre: 0.8 g
• Fat: 0.7 g
• Protein: 1.9 g

If you’re a rice lover and it’s a part of your daily meal, you should consider having brown rice over the white one since it has less carb content, is low in calories and is enriched with essential nutrients like iron and potassium.

A study conducted by The American Journal of Clinical Nutrition in 2017 revealed that those who consumed a low-calorie diet lost more belly fat as compared to the ones who consumed refined grains. Furthermore, the manganese present in brown rice helps convert macronutrients present in the grain into energy. Thus having brown rice keeps you energetic and you lose a few additional calories.

3. Green Chilli

Nutritional Facts Per 100 grams

If you like spicing up your food with chillies, continue to do so. According to research done by Central Food Technological Research Institute India, chillies contain capsaicin- a chemical component that gives it the ‘hot’ factor and has fat-reducing properties.

According to the research, capsaicin increases the production and effect of obestatin- an appetite control hormone. As a result, you avoid overeating. Furthermore, chilli boost metabolism and thus helps the body burn excess fat.

4. Black Coffee

Nutritional value of an 8-ounce cup of black coffee:

• Fat – 0%
• Cholesterol – 0%
• Sodium – 0%
• Carbohydrates – 0%
• Sugar – 0%
• Potassium – 4%

Black coffee contains antioxidants, which help in the weight loss process. Being rich in caffeine helps in the stimulation of metabolic activity and increases your energy level, thereby suppressing hunger.

Black coffee contains chlorogenic acid, which helps to slow down glucose production in your body. This means that if you drink black coffee after a meal, then your body will produce less glucose and fat cells.

If you are taking black coffee for weight loss, it is important to note that you should drink it without any additives. This means no sugar, cream, milk, or any other added flavour. 

However, excessive coffee intake can mess up your sleeping routine. It is recommended that you avoid coffee a few hours before bedtime if you want to get a good night’s sleep.

5. Eggs

Nutritional value of one hard-boiled egg

• Calories – 77
• Protein – 6.3 grams 
• Total fat – 5.3 grams 
• Cholesterol – 187 milligrams 
• Sodium – 62 milligrams 
• Carbohydrates – 0.6 gram 
• Sugar – 1 gram 

Vitamins and Minerals (as per Recommended Daily Allowances) in a large boiled egg:

• Vitamin A – 6% of the RDA
• Folate – 5% of RDA
• Vitamin B5- 7% of RDA 
• Vitamin B12- 15% of RDA 
• Phosphorous – 9% of RDA 
• Selenium – 22% of RDA

Eggs are a crucial part of several popular diets, as it is full of nutrients. The best part about it is that they are excellent fat-burning foods. When you add eggs to your meal, you feel full for a couple of hours.

As a result, you consume a lower amount of calories, which in turn helps reduce body fat. Eggs contain protein, which is responsible for enhancing your metabolic rate. Eating an egg-based breakfast may stop a person from consuming extra calories throughout the day.

6. Fatty fish

Fish is a great source of heart-healthy lean protein. Fish like Mackerel and sardines have high amounts of omega-3 fatty acids. These nutrients aid in eliminating body fat, helping you lose weight faster.

The presence of high-quality protein makes you feel full for longer periods. Also, it improves your metabolic rate, which helps digest carbs and fat quickly.

Furthermore, fatty fish reduces the production of cortisol, a stress hormone. Apart from mental agony, stress also causes fat build-up in the body. Thus, eating fish, not only accelerates fat burning but de-stresses you. 

Read about the best fish to eat and those to avoid and make an informed choice.

7. Green tea

Green tea is packed with nutrients and antioxidants that increase fat burning. This healthy beverage contains the antioxidant Epigallocatechin Gallate (EGCG) which boosts metabolism.

EGCG also acts as an appetite suppressant and thus controls your calorie intake. Green Tea also contains a considerable amount of caffeine, a well-known stimulant that helps your body burn both fat and calories.

Avoid adding sweeteners (such as sugar, honey, milk or cream) to your green tea if you want to best reap its benefits. The effect of the antioxidants in green tea may be strengthened when its consumption is combined with exercise.

However, like any other food and beverage, excess green tea consumption has potential side effects. Read our article about the Potential Side Effects of Excess Green Tea. 

8. Olive oil

Out of all oils you can consume, olive oil is the healthiest. Cooking in olive oil increases HDL cholesterol while bringing down triglycerides. As a result, your body releases GLP-1, which helps you remain full for longer periods. Also, a study published in 2018 showed an increase in fat loss when consuming extra virgin olive oil. 

Fat Burning Diet Plan

Consuming natural fat burners can be crucial to weight loss. However, it is best to follow a particular diet plan in order to achieve your weight loss goals. That said, one must consult a nutritionist before choosing to follow any meal plan.

• Start your day with a glass of lukewarm water and a teaspoon of apple cider vinegar.
• For breakfast, have a bowl of oats porridge.
• Drink 3 cups of green tea spaced out through the day.
• Eat brown rice, cabbage sabzi, and rajma curry along with a bowl of carrot tomato onion salad for lunch.
• Have a bowl of steamed sprouts chat as an evening snack.
• For dinner, eat 2 multigrain rotis along with a katori of soyabean mushroom curry and a bowl of capsicum onion salad.

While a diet plan like this may help you burn fat over time, it is ideal to follow a balanced diet with more nutrients as per your requirements. Find the best Indian Diet Plan for weight loss here.

Fat Burning Recipes

Eating the right foods are key to burning fat in the body. Try the following delicious recipes and keep your weight loss journey going.

Steamed sprouts chat

Ingredients

• Moong beans, sprouted and steamed 1 cup
• Small or medium-sized onion, finely chopped 1
• Medium-sized tomato, finely chopped 1
• Green chilli, finely chopped 1 (optional)
• Red chilli powder ¼ tsp
• Chaat masala ½ or 1 tsp (optional)
• Lemon juice 1 tsp or as required
• 1 cucumber chopped
• Few coriander leaves and lemon slices for garnishing
• Rock salt or black salt to taste

Preparation

1. Mix all the ingredients listed above, except salt and lemon juice, with sprouted beans in a bowl.
2. Season with salt, and lemon juice and garnish with lemon slices and coriander leaves just before serving.

Oats porridge

Ingredients

• Oats – one-third cup
• 1 cup water
• Half cup low-fat milk
• 1 tsp cinnamon powder
• 1 pinch salt
• Half apple, half sliced and half chopped
• 1 tsp honey
• 5 almonds, chopped

Preparation

1. In a deep pot, add oats along with water, milk, salt, and cinnamon.
2. Begin to boil the mixture and then simmer it for about 5-6 minutes with occasional stirring.
3. Add the chopped apples and cook for another couple of minutes till the oatmeal is thick and creamy, and the apples have slightly softened.
4. Remove the mixture to a serving bowl. Top it with the remaining apple slices, slivered almonds, and a drizzle of honey

Fat Burning Exercises

While consuming fat-burning foods, supplements, and fruits, you need to complement it with exercise. Given below are a handful of different movements you must practice every day:

1. Bear crawl

Although it looks like a simple exercise, it works on your entire body. 

1. You need to go down on all fours, without your knees or elbows touching the ground. 
2. Start walking forward and backwards for one minute.
3. Make sure your back is straight at all times.

2. Goblet squat

It is an exercise where you don’t place immense pressure on your back. As a result, it focuses on your thighs, which helps burn fat. 

1. Hold a kettle ball with two hands and go into the squat position. 
2. Do ten reps every minute and ensure your back is straight.

3. Jump rope

Jump rope is a high-intensity workout which will make sure you work up a sweat quickly. You need to skip over a rope for two minutes straight to start burning the fat.

4. Vertical Leg Crunch

1. Lie flat on the floor with legs extended upwards and then one knee crossed over the other.
2. Breathe in and then lift the upper body towards the pelvis. Breathe out slowly.
3. Do 12-16 crunches in two or three sets.

5. Bicycle exercise

1. Lie on the mat or on the floor and keep your hands either behind your head or by your side just like you would for crunches. 
2. Lift both your legs off the ground and bend them at the knees. 
3. Bring the right knee close to the chest while keeping the left leg down. 
4. Take the right leg down and bring the left leg towards the chest. 
5. Alternate bending the knees as if you are using a bicycle.

6. Crunches

1. Start by lying down flat with your knees bent and your feet on the ground. 
2. Lift your hands and then place them behind the head or keep them crossed on the chest. Inhale deeply.
3. As you lift the upper torso off the floor, you should exhale. Again inhale when you get back down and then exhale as you come up.
4. If you are a beginner, start by doing 10 crunches in every set. Each day, aim to complete two to three sets of crunches.

7.  Bird dog

1. Put your weight on your hands and toes while bending your knees to take a tabletop position. Squeeze your core to keep your spine straight.
2. Raise your left arm to reach straight forward, while simultaneously raising your right leg and stretching it out.
3. Hold for a count, squeezing your core, before returning to the original position.
4. Repeat the movement with your right arm and left leg to complete 1 rep.

Artificial Fat Burner Side Effects

While artificial fat burners can help with almost immediate weight loss, you can gain back this weight just as quickly. These fluctuations in weight can be harmful to your body. In addition to that, artificial fat burners can also have the following side effects:

1. Allergies

Fat burners are commonly associated with allergies. Certain ingredients of these pills tend to create reactions inside the consumer’s body. Some of the common symptoms of these allergies are itching, stomach upsets, etc.

2. Insomnia

You could also lose sleep as an effect of fat burners pills. For example, the fat burner ephedrine is known to alter one’s regular sleep patterns. Excessive consumption of these fat burners can lead to disruption in one sleep and can have severe effects on one’s health.

3. Heart Risk

Several ingredients found in fat-burning pills are known to be harmful to the heart. Many such pills have been removed from the market due to their interference with the heart.

One such fat burner is sibutramine, which resulted in major heart damage, that led to strokes and heart attacks. Another substance called bitter orange showed side effects that can lead to heart attacks.

4. Behavioural Change

These pills are often accompanied by changes in behaviour such as eating habits. One common area is dietary patterns. People who have these pills also suffer from mood swings, anxiety, higher blood pressure etc. 

5. Other Complications

Certain ingredients in these pills can lead to emotional disturbances creating mental health issues. In certain cases, people have to deal with problems like addiction with these pills behaving like drugs.

Summary

Although many people wish to shed kilos in a shorter span of time, it is not recommended for one to do so. Quick weight loss can have several side effects that can be harmful to the body. It is ideal to aim to lose weight steadily over a longer period of time by following a balanced diet. 

Frequently Added Questions (FAQs)

Q. What foods help burn belly fat?

A: Foods such as whole grains, fibre-rich fruits and vegetables, lean meats, fatty fish, green tea, black coffee, nuts and seeds help burn belly fat faster. 

Q. What fruits and vegetables burn the most fat?

A: All fibre-rich fruits and vegetables will help in fat loss. These include pears, apples, melons, peppers, and cruciferous vegetables like cabbage, broccoli, and leafy greens.

Q. How do I lose 10 pounds in a week?

A: This is an unrealistic goal. Focus on consistent long-term weight loss of about a pound every week, with a balanced diet rich in nutrients instead of drastic weight loss by doing crash diets.

Q. How can I lose fat quickly?

A: There is no quick fix for fat loss. Fat takes a long time to deposit in the body due to a faulty lifestyle and to get rid of that, one needs to include a healthy lifestyle with a balanced diet and regular exercise to see results.

Q. Are fat burners good?

A:  Yes, natural means of fat burning like exercising and a conscious diet are great ways to stay in shape and keep yourself healthy. There are many exercises like bear crawl, goblet squat, jump rope, vertical leg crunch, bicycle crunches etc that are efficient in accelerating your fat burning process. Furthermore adding a few foods such as apples, boiled eggs, black coffee, green tea, chillies, brown rice and fatty fish improve the pathway for fat burning. 

Q. Which fat burner is best for fat loss?

A: There is no short-cut method for fat loss. Burning fat accumulated over months as a result of a sedentary lifestyle demands dedication and effort. One needs to exercise and consume healthy foods in order to burn fat. A few exercises like  bear crawl, goblet squat, jump rope, vertical leg crunch, bicycle crunches etc may help accelerate the fat burning process. Food such as black coffee, green tea, boiled eggs, apple, chillies, brown rice and fatty fish also promote healthy fat burning. 

Q. Which is the best fat burner in India?

A: There exists no escape route for the fat-burning process. It’s a gradual and tedious process that requires commitment. A healthy diet and exercising can be your best friends to help you shed a few kgs faster though. Exercises like  bear crawl, goblet squat, jump rope, vertical leg crunch, bicycle crunches etc may help accelerate the fat burning process. Food such as black coffee, green tea, apple, chillies, brown rice, eggs and fatty fish also promote healthy fat burning. 

Q. Are there any side effects of fat burners?

A: Yes, even though artificial fat burners promise a bypass route to fat burning there are various side effects. The almost immediately lost weight is often gained back just as quickly. These fluctuations in weight can harm the body in various ways. In addition to this, artificial fat burners can also cause disrupted sleep patterns or insomnia. Several ingredients found in fat-burning pills are known to be harmful to the heart and cause allergies like itching or stomach upset as well. These pills can also lead to emotional disturbances leading to mental health issues.

Q. How do you lose belly fat?

A: Conscious diet and exercising are great ways to lose belly fat. Including items like apples, green chillies, eggs, brown rice and fatty fish can help you burn the fat accumulated around the abdominal region faster. The same goes for the daily consumption of black coffee and green tea. Few exercises like crunches, bear crawl, goblet squat, jump rope etc. can give a push towards losing belly fat. 

Q. Is coffee a fat burner?

A: Yes, black coffee contains antioxidants, which help in the weight loss process. Being rich in caffeine helps in the stimulation of metabolic activity and increases your energy level, thereby suppressing hunger. Black coffee contains chlorogenic acid, which helps to slow down glucose production in your body. This means that if you drink black coffee after a meal, then your body will produce less glucose and fat cells. 

Q. Does apple cider vinegar burn belly fat?

A: Yes, apple cider vinegar helps burn belly fat. Adding one to two tablespoons of apple cider vinegar to your diet can reduce body weight and even regulate blood triglycerides. It even acts as an appetite suppressant and thus reduces calorie intake. 

Q. What are the safest fat burners?

A: Natural means such as lifestyle modification, mindful eating and exercising are the safest fat burners. Exercises like  bear crawl, goblet squat, jump rope, vertical leg crunch, bicycle crunches etc may help accelerate the fat burning process. Food such as black coffee, green tea, apple, chillies, brown rice, eggs and fatty fish also promote healthy fat burning. 

Q. Which medicine is best for reducing belly fat?

A: Fat burning is a gradual process and we strongly discourage the use of medicines for it as they can have long-lasting side effects such as allergies, and heart complications and can even lead to mental health conditions. Natural means such as lifestyle modification, mindful eating and exercising are the best means to lose belly fat and lead a healthy life. 

Q. How much weight can you lose with fat burners?

A: If one stays true to their weight loss diet and exercises regularly, they can lose up to 0.5-1- kg per week. 

Q. Is green tea a fat burner?

A:  Yes, green tea is packed with nutrients and antioxidants that increase fat burning.  It contains the antioxidant Epigallocatechin Gallate (EGCG) which boosts metabolism. EGCG can also make people consume fewer calories by acting as an appetite suppressant. Green tea also contains a considerable amount of caffeine, a well-known stimulant that helps your body burn both fat and calories.

Q. How can I speed up my metabolism? 

A: Few tips that will help you boost your metabolism. Cutting down on refined sugar, processed, packaged or preserved foods. Consume fibre-rich plant-based products like seeds, vegetables, and whole grains. In addition, drink sufficient water and fluids, and consume enough protein, healthy fats and fibre.  Avoid skipping meals, or following fad diets which avoid some food groups. It would make you have unnecessary cravings and put your glucose levels out of order. Exercise or any sort of physical activity for around 30 minutes a day would help regulate blood glucose and blood pressure and keep your heart healthy.  Make sure to get at least 7-8 hours of night sleep. Having an irregular sleep schedule could mess up your sugar and create problems in metabolism functioning.

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Though the adage coined by American nutritionist Adelle Davis about how one should: “Eat breakfast like a king, lunch like a prince and dinner like a pauper” comes with caveats these days, Davis’ primary point is still heeded by nutrition experts.  That point is, namely, breakfast is important and there will be some side effects if you’re skipping it regularly.

When you start your day with a balanced breakfast—one that has plenty of protein, healthy carbs, and the right mix of vitamins and minerals—your body tends to work at its best. Essentially, you set yourself up for ideal physical health, mental acuity, and stable energy levels.

On the other hand, when you skip breakfast, you may be inviting in a host of problems in both the short term and long term. Here are some side effects you may not know about skipping breakfast.

RELATED: Eating Habits to Lose Abdominal Fat As You Age, Say Dietitians

You know how you can delay eating for hours on some days without feeling all that hungry, but if you have even a little morsel of food, you suddenly feel famished for more? That’s because eating revs up your metabolism for the day, according to a study in The Journal of Nutrition. They concluded that eating breakfast as the largest meal of the day prevented weight gain.

And starting it up early is a good thing, as your body is most efficient at secreting insulin, digesting food, and other processes early on in the day after a good night of rest. Delaying eating means delaying starting up these healthy processes and therein reducing their efficacy at subsequent meals.

A healthy breakfast can not only give you the energy and nutrients your body needs to launch itself into the day, but it can also stabilize blood sugar levels to stave off feelings of hunger and associated irritability throughout the day, says Mary Stewart, RD, LD, founder of Cultivate Nutrition, in a recent Yahoo article. By not eating breakfast you could be setting yourself up for failure later in the day, making it harder for you to make healthier choices due to blood sugar fluctuations.

Studies overwhelmingly find that eating a majority of one’s daily calories in the morning is the best way to shed pounds or maintain a stable weight, reports Life Hack. On the other hand, eating larger meals closer to bedtime is correlated with gain weight.

And the same can be said for eating a number of smaller meals and snacks later in the day, too: it’s far better to do the bulk of your eating early. A study at San Raffaele Rome Open University concluded that timing was. even more important than what was being eaten. The study of 18 women showed that those who consumed most of the day’s calories in the first half of the day lost more weight and had improved insulin sensitivity.

The stronger and more energized your body, the stronger and more energized your immune system. A healthy breakfast can foster a robust, healthy immune response when you come into contact with any manner of bacteria or virus. As we previously reported, “Periods of fasting appear to trigger damage to the cells and the body needs to be fed food regularly in order to maintain healthy levels of immune cells that fight infections and improve the action of fighter cells (T-cells) in the body,” explained Tehzeeb Lalani, a nutritionist with Scale Beyond Scale.

You can file this one in both the “decidedly unexpected” and “definitely unwelcome” columns, but habitually skipping breakfast can lead to hair loss, says The Health Site. That’s because an insufficient infusion of protein in the morning curbs your body’s ability to produce keratin, the building block of your hair (and nails). Without a protein-rich breakfast in the morning, you may well, be leaving more hairs on the pillow at night, and growing less to replace them.

A study of women 18-45 years old showed increased cortisol levels among breakfast skippers. Cortisol is often called the “stress hormone,” says the Mayo Clinic. And while cortisol can be a vital natural chemical, increasing glucose content in the bloodstream and enhancing your energy levels, sense of awareness, and even your body’s ability to repair damaged cells, an excess in everyday life can leave you feeling fatigued, irritable, confused, depressed, and, quite simply, stressed.

“By having breakfast, you refill the liver glycogen levels so that the cortisol levels can decrease. If you don’t eat breakfast, then cortisol levels will continue to increase to maintain blood glucose levels eventually causing insulin resistance that makes you more hungry throughout the day,” said Dr. Barry Sears, president of the non-profit Inflammation Research Foundation, in a previous article.

Do you often suffer intense headaches in the afternoons? It could be the fact that you’re not eating a proper breakfast. According to Tata Health, when you forgo breakfast in the morning, you invite in hypoglycemia later, and this is a biological process wherein blood sugar levels drop and blood pressure increases. And, this sudden elevation in blood pressure can cause debilitating headaches.6254a4d1642c605c54bf1cab17d50f1e

According to Life Hack, it takes a good three hours for a human body to digest foods, so if you compensate for a skipped breakfast at the start of the day with a larger-than-usual dinner at the end of the day, you will almost surely go to bed with undigested or semi-digested food in your system. And that can lead to discomfort and bloating, interrupted sleep, acid reflux, and perhaps even some odd dreams, reports News.

There are all sorts of acute problems caused by skipping breakfast, such as headaches and sugar cravings but the insidious side effects of missed morning meals can have much larger, longer-term effects on your health as well. In fact for some people, habitually skipping breakfast can dramatically increase the likelihood of the development of Type 2 diabetes. Chronically increased insulin resistance and hormone imbalances caused by improper breakfast practices are the culprits.

READ MORE: The 3 Best Breakfast Habits to Keep Your Brain Sharp, Dietitians Say

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If you are overweight, losing weight can be important because healthy body weight is essential to maintain good health. However, losing weight is not just about being slim. It is primarily about being fit and leading a healthy lifestyle. Being overweight or obese may cause many health issues. Similarly, losing weight rapidly is going to cost you your mental and physical health. For example, obesity might lead to diseases such as hypertension and diabetes. Therefore, weight loss may be crucial for obese people.

People try various methods of losing weight drastically. However, losing weight slowly and over a period is much healthier. It comes with fewer health risks than drastic weight loss. Severe weight loss can lead to some health complications. Additionally, it can be hard to maintain.

Losing or gaining a few kilos throughout the year is normal. However, you can achieve healthy weight loss only through diet and exercise. Therefore, if you start losing weight drastically without even trying, you should consult a doctor immediately. 

What is Drastic and Rapid Weight Loss?

Losing more than half to one kilogram per week is rapid and drastic weight loss. It is very appealing. But, unfortunately, it may put you at risk of developing many health problems. For example, you may experience muscle loss, gallstones, nutritional deficiencies, weak metabolism etc. 

People follow special diets called “crash diets” to lose weight quickly. It involves eating fewer than 800 calories per day. It can be pretty dangerous. A healthy adult needs at least 1200-1300 calories per day. Our bodies require adequate energy to perform daily activities without feeling fatigued. We also need it to maintain a stable metabolism. Having only 800 calories does not provide the body with the required energy.

People think that following a calorie deficient diet is more manageable than exercising and helps to reduce weight much more quickly. It can help you burn fat fast. However, the body starts to lose water and muscle mass in that case, leading to many complications, such as dehydration. In addition, it may show an overall reduction in weight. That is because the body starts using glycogen to meet the daily energy needs. Glycogen is the energy reserve for our body. When these stores get used up, the body uses up muscles. As a result, there is more muscle loss than fat. It is also challenging to maintain fast weight loss and quickly slide back into the old lifestyle and eating habits. It can also lead to the development of eating disorders.

Can You Maintain Rapid Weight Loss?

You can lose weight by various methods. But the real challenge is maintaining the lost weight and keeping it off. According to research, people who follow crash diets may regain half of the weight they’ve lost within a year. They also have higher chances of retrieving all the weight they have lost after 3-5 years.

7 Risks of Rapid Weight Loss

1. Muscle Loss

Losing weight and losing fat are two very different things. Losing weight may not always be the same as losing fat. Although following a very low-calorie diet (VLCD) helps you lose weight fast, it can result from muscle and water loss. According to research, following a very low-calorie diet can deplete body mass. Furthermore, following a VLCD comes with some risks like muscle loss. 

2. Metabolic Changes

Your metabolic activity plays an essential role in weight loss. Your metabolism determines how many calories you burn each day. In addition, metabolism helps convert the food you consume into energy. Therefore, having a fast metabolism helps burn more calories, resulting in quick weight loss.

According to a study, losing weight by eating fewer calories may cause you to burn 23% fewer calories per day. That is because your body experiences a drop in metabolic rate. It may result from a change in hormonal balance. Furthermore, a reduced metabolic rate will result in weight regain.

3. Nutrient Deficiencies

Usually, people trying to lose drastic weight tend to skip meals, which causes nutrient deficiencies. While on a low-calorie diet, consuming essential nutrients like folate, B12, and iron can be very hard. A deficiency of essential nutrients causes fatigue, hair loss, anaemia, weakened bones, and poor immune function. Therefore, you should add more unprocessed, raw foods to fulfil these deficiencies. You will also have to add supplements to your diet in severe conditions. However, do not start on supplements without a dietician’s advice.

4. Gallstone Formation

Gallstones are stone-like formations that develop due to undissolved cholesterol in the gallbladder. They can cause severe pain and cramps in the abdomen. According to research, losing weight drastically and rapidly can be a leading cause of gallstone formation. The gallbladder aids in the digestion of fatty foods. When you are not eating enough food, these digestive juices form gallstones. 

5. Dehydration

Rapid weight loss is usually a result of reducing water weight or water loss. According to research, following diets that help reduce weight rapidly can lead to severe dehydration. It will cause symptoms like:

• Discomfort
• Fatigue
• Headaches
• Constipation

It can also lead to severe conditions like kidney stones or impaired kidney function. 

6. Electrolyte Imbalance

The human body continuously adapts to minor changes to operating smoothly. But any extreme change might disrupt the body’s reaction to biological stress, majorly electrolyte balance.

Electrolytes play a significant role in running bodily functions. They help the muscles contract and relax and also regulate heartbeats. Sudden changes in the diet can affect mineral intake, disturbing the electrolytes. It may lead to cardiovascular irregularities and put other organs at risk. However, the heart is at significant risk. Therefore, an electrolyte imbalance due to drastic weight loss increases a heart attack risk.

7. Fatigue

Following a crash diet can help you lose weight pretty quickly. But the extreme calorie deficit makes it difficult for the body to function normally. It can cause severe fatigue. As a result, it may increase the risk of fainting under minimum stress. Other symptoms include:

• Irritability
• Feeling cold
• Muscle cramps
• Dizziness
• Constipation

It might also force you to go back to the original diet. As a result, you will find it challenging to maintain the lost weight. 

Causes of Rapid Weight Loss

Some people lose weight intentionally for better health. However, there can be many reasons for drastic weight loss. Some of these factors will make you lose weight without trying. Some causes are:

Eating Disorders

Having an eating disorder can lead to drastic weight loss. Anorexia and Bulimia are two such eating disorders. People with these disorders obsess over the idea of having a model-like figure. Therefore, they take extreme measures to lose weight. However, it may lead to complications like vomiting or passing stools after a meal. It leads to drastic weight loss, but it is unhealthy.

Disease Conditions

Underlying health conditions are also a cause of drastic weight loss. For example, tuberculosis, HIV infection, and kidney diseases cause sudden weight loss. Therefore, it is essential to get regular checkups. It is also vital to follow a healthy diet. Consult a doctor and follow the prescribed treatment if you have such conditions.

Metabolic Diseases

Having a disturbed metabolism also results in drastic weight loss. People with hyperthyroidism usually experience this. It is essential to consult a doctor in case of such issues. Also, follow the prescribed doses of medications. Changes in quantities can also cause weight loss.

Medications

Certain medicines for thyroid, chemotherapy, amphetamines may result in weight loss. That is because they suppress your appetite or interfere with bodily functions. As a result, they make you lose weight rapidly. 

Substance Abuse

Narcotics usage leads to loss of appetite and dehydration, resulting in weight loss. In addition, using drugs indicates having an unhealthy lifestyle. An unhealthy lifestyle may cause you to lose weight and have poor overall health. 

Healthy Weight Loss

Losing weight at a slow pace is beneficial in the long run. To achieve rapid weight loss, people follow very-low-calorie diets. But according to a study, very low-calorie diets may not be sustainable. However, you can achieve healthy weight loss by reducing calorie consumption gradually. But, of course, you should do it with the guidance of a dietician to prevent any harm to your health.

Studies suggest that building healthy eating habits can help you achieve gradual weight loss. It also helps maintain a healthy weight for a long time. Including more fruits and vegetables, reducing the consumption of carbonated drinks, alcoholic beverages can be some of the healthy habits you can adopt. 

Tips for Healthy Weight Loss

Losing weight at a slow and steady pace is the healthier alternative. It has a higher success rate at managing weight. Here are a few tips that you can follow to achieve weight loss at a healthy pace.

Include More Protein

Having a high protein diet can help boost your metabolism, which can help you lose weight. In addition, it helps keep you fuller for longer without losing any muscle mass. According to research, having a high protein diet can have tremendous long-term effects during weight loss. In addition, it may also help maintain fat-free mass.

Include More Fibre

Adding soluble fibre to your diet can help with weight loss. It helps you avoid food cravings and reduce excess cholesterol. Fibre also helps improve digestion and improves bowel movement.

Reduce Refined Carbohydrates

Sugar and starch products are just a form of carbohydrate. A low-carbohydrate diet is beneficial for healthy weight loss. However, it is vital not to restrict them completely. You should include the correct type of carbohydrates in your diet. For example, complex carbohydrates aid in weight loss because they take longer to digest. You can get them through oats, wheat and other whole grains. On the other hand, refined carbohydrates lead to unhealthy weight gain.

Eat Slowly

Chewing your food properly helps to break down the food much better. On the other hand, binge eating and eating too quickly can make you consume way too much food. Instead, eat slowly and use smaller plates. It will help you control your portion sizes.

Green Tea

Drinking green tea or oolong tea can help your body improve its metabolism. It is important to remember that this does not melt fat. However, it helps the body burn more calories. It does so by improving metabolism. In addition, it has antioxidant properties, which are beneficial for your overall health.

Get Enough Sleep

Having a disturbed sleep cycle can boost ghrelin, a hunger hormone. In addition, it also lowers leptin levels, the fullness hormone. So having poor sleep can lead to increased hunger, making it difficult to lose weight.

Exercise with Weights

Resistance training includes weight lifting. Lifting weights doesn’t only have to be for bulking up. It is also beneficial in burning calories. In addition, it helps prevent muscle loss. Include some weight exercises in your daily routine. Take the help of a professional trainer for better guidance.

Include HIIT Workouts

HIIT is High-Intensity Interval Training that involves a short but intense circuit of exercises. It helps promote anaerobic activity in the body, leading to calorie burn. HIIT usually involves doing a superset of 3-4 high motion exercises for 30-40 seconds without any rest. However, beginners can take breaks in between initially.

Summary

Weight loss is a subject of great interest in this era, especially crucial for overweight people. But, the way you lose weight and the time taken matters. People who are overweight or obese should lose weight to improve their health. It prevents several metabolic diseases like hypertension, diabetes and many more. However, it is essential to lose weight at a steady rate.

Rapid weight loss has adverse health outcomes. Although you need to create a calorie deficit, you should do it with the help of a dietician. Self-planned diets may result in unhealthy weight loss. In addition, including healthy foods and being physically active is the first step. Avoiding junk foods is the second. Therefore, make simple lifestyle and dietary changes to lose weight. You can consult expert dietitians at HealthifyMe for personalised diet plans.

Frequently Asked Questions (FAQs)

Q. What are the drawbacks of rapid weight loss?

A. Rapid and drastic weight loss can lead to various complications. It includes mainly muscle loss, metabolic changes and nutrient deficiencies. In addition, dehydration, electrolyte imbalance, fatigue gallstone formation are other side effects. Therefore, it is better to lose weight over a considerable time than rapid weight loss.

Q. Can losing weight make you sick?

A. Yes, rapid weight loss can make you sick. It can result in nutrient deficiencies, electrolyte imbalance, fatigue, metabolic changes, dehydration etc. However, weight loss is essential for obese people for maintaining proper health. Therefore, adequate nutrition, combined with a balanced diet and exercise, can be utilised as a regime to lose weight steadily.

Q. Can you lose weight without trying?

A. No, weight loss is not possible for a healthy person unless the amount of calories burnt is more significant than the calories taken in. Therefore, you should undertake a proper diet, combined with exercise, to lose weight. However, if you are losing weight without even trying, it can indicate some diseases. Hence, consult a doctor to get yourself diagnosed.

Q. Is rapid weight loss bad for your heart?

A. Yes, rapid weight loss can be a symptom of electrolyte imbalances and metabolic changes in the body. It affects the heart rate, which might adversely affect health. Unrequired weight loss can also lead to abnormal heart rate, which causes health problems.

Q. What are the first signs of weight loss?

A. Loss of muscle mass and decreased energy levels can be symptoms of involuntary weight loss. Therefore, you should consult a physician immediately. However, when you healthily lose weight, you can sense it through the fitting of your clothes, improved energy levels etc. 

Q. What are the disadvantages of weight loss?

A.Rapid weight loss can lead to gallstone formation, dehydration, fatigue and metabolic changes. However, well planned long term steady weight loss through a proper dietary regime is essential since it helps maintain stable, balanced body conditions and muscle definition.

Q. Can less sleep cause weight loss?

A. Yes, loss of sleep can be a cause of weight loss. According to the Journal of Obesity, there is a direct link between weight loss and sleep deprivation. Overweight individuals often have trouble sleeping, which further develops into insomnia. Sleeping less is also directly proportional to an increased propensity to consume less food.

Q. What is considered extreme weight loss?

A. If there is a prolonged loss of over 15kgs in a week, it can be considered excessive weight loss. If you experience extreme weight loss, visit a physician immediately, as it can signify other more deadly diseases. 

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The conversation around dieting is gradually changing. You might agree that it’s positive to see the world embracing healthier notions about weight loss, such as Adele’s recent stance that losing weight should be a byproduct of overall good self-care. Now, a new study seems to support this milder, more modern attitude toward getting trimmer—because, as the researchers’ experiment has shown, aggressive food restriction might cause some dieters to become more susceptible to catching illnesses.

Keep reading to learn more about the findings—and, for more on the link between eating and your health, check out The #1 Food Putting You At Risk of Heart Disease, Says Science.

A new Iranian study published in the American Journal of Translational Research aimed to evaluate whether significant calorie restriction would affect the immune system. To achieve this, a team of doctorate clinicians specializing in nutrition and public health gathered 29 female participants who were overweight, with body mass index greater than 30 kg/m² (which is the benchmark the American Heart Association considers obese).

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The researchers divided the 29 women into two groups. The experimental group went on medication for weight loss, in addition to going on a diet that called for them to consume 600 fewer calories per day than the standard caloric requirement.

The other group of participants were able to eat freely.

RELATED: Eating This One Type of Food Could Slash Your Alzheimer’s Risk, New Study Finds

Both at the start of the experiment and after the experimental group had lost 10% of their body weight, the researchers measured the number of lymphocytes (a type of white blood cell that supports the body’s immune function) in each of the participants.

They state that for women who underwent calorie restriction and medication to lose 10% of their body weight, their “natural killer cells”—cells that are key to the body’s immune system—decreased.

Meanwhile, for the control group that ate freely, the researchers report that no significant changes were observed in the immune markers that were measured.

RELATED: The Verdict on Taking Vitamin D Supplements for Your Immunity

Of their findings, the researchers conclude: “Caloric restriction-induced weight loss might independently weaken the antiviral immune defense.” They note that further clinical trials on the subject are warranted.

You should always talk with your licensed healthcare provider before starting out on a new wellness plan. But for the purpose of this report, this study shouldn’t discourage you from losing weight to reach a size that’s healthier for you.

However, minding both nutrition and physical activity are jointly important focuses in your weight loss journey. And perhaps most importantly, as this study may be interpreted to convey, eating fewer calories than experts suggest are healthy may help you slim down… but in other ways, it could prove detrimental to your health.

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We’ve all got days we’re lethargic, maybe even cranky—when suddenly, the thought of an indulgent snack seems like the perfect way to brighten the mood. A candy bar or bag of chips may be an OK pick-me-up on occasion. However, new research suggests that lazy feeling may be associated with your calorie consumption in a way you never realized. The good news is, you might be able to fix it.

We all know that too much snacking can lead to weight gain and even obesity in the long-term, but to kick a snacking habit is usually easier said than done. The problem seems to affect a lot of people, as a recent survey concluded that seven in 10 Americans never leave the house without a snack. Similarly, another poll found that just under half of surveyed Americans (48%) routinely keep a “snack stash” hidden away from even their closest loved ones for covert munching.

If you’ve been working to establish healthier habits, new research at the Ohio State University that was just published in the Journal of the Academy of Nutrition and Dietetics may interest you. Read on to learn more about the surprising connection between sleep patterns and snacking. Also, don’t miss This New Study Just Discovered The #1 Weight Loss Lie About Eating Nuts.

The research team at OSU reports that failing to attain at least seven hours of sleep per night is associated with eating more snacks that are high in carbohydrates, added fats, sugar, and caffeine.

So why does neglecting sleep lead to more snacking? The study’s authors explain that when we stay up late, we give ourselves more opportunities to carelessly chow down. It’s a simple equation: If you’re sleeping, you can’t be snacking!

Moreover, this research finds that pretty much everyone, regardless of sleep habits, prefers salty or sugary foods and non-alcoholic soft drinks when it’s snack time. This is one more reason people with poor sleep patterns end up ingesting more unhealthy calories on a daily basis.

It’s universally recommended that adults sleep for at least seven hours per night in order to maintain ideal health and wellbeing, and lack of sleep has long been linked to a long list of health issues like increased risk of heart disease and obesity. Still, this study takes things a step further by drawing a straight line from lack of sleep to more unhealthy snacking. “We know lack of sleep is linked to obesity from a broader scale, but it’s all these little behaviors that are anchored around how that happens,” said senior study author Christopher Taylor, professor of medical dietetics in the School of Health and Rehabilitation Sciences at The Ohio State University.

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The study analyzed data on nearly 20,000 American adults between the ages of 20 and 60 years old. All that information had originally been collected between 2007 and 2018 for the National Health and Nutrition Examination Survey, a health poll led by the Centers for Disease Control and Prevention (CDC). Each participant had filled out a series of dietary surveys asking about their daily eating and sleeping habits.

Using that data, the research team separated subjects into various categories based on the amount of sleep they were getting, the nutrition value of their usual snacks, and the usual time of day in which said snacking occurred.

A subsequent analysis produced a number of revelations. To start, most participants (95.5%) said they habitually ate at least one snack per day. Over 50% of all snacking calories among all participants came from—you guessed it—not-so-healthy foods and beverages such as soda, energy drinks, chips, cookies, and pastries.

Notably, in comparison to adults who routinely slept seven or more hours per night, those with less-than-ideal sleep patterns were more likely to eat a morning snack. They also consumed more snacks with little to no nutritional value in general.

This finding regarding morning snacking is important because it shows not all snacking occurs in the evening. One possible explanation for this is that those who don’t sleep enough requiring more caloric energy to get going in the A.M. (due to inadequate sleep).

RELATED: The #1 Best Supplement for Sleep, Says Dietitian

Another important element of these findings is the observation that nighttime snacking has particular consequences, since many people avoid workouts or strenuous activities.

The end result is that those extra calories go to bed with you, instead of being burned off with activity.

“At night, we’re drinking our calories and eating a lot of convenience foods,” Taylor explained. “Not only are we not sleeping when we stay up late, but we’re doing all these obesity-related behaviors: lack of physical activity, increased screen time, food choices that we’re consuming as snacks and not as meals. So it creates this bigger impact of meeting or not meeting sleep recommendations.”

RELATED: This Is the #1 Worst Nighttime Snack for Your Waistline, Says an Expert

There are plenty of reasons to prioritize sleep, but researchers hope their findings encourage at least a few readers to hit the hay earlier. Besides just keeping you refreshed, a steady sleep schedule also promotes cleaner eating.

Meeting sleep recommendations is also tied to not doing the things that can harm health, Taylor concluded. “The longer we’re awake, the more opportunities we have to eat. And at night, those calories are coming from snacks and sweets. Every time we make those decisions, we’re introducing calories and items related to increased risk for chronic disease, and we’re not getting whole grains, fruits and vegetables.

“Even if you’re in bed and trying to fall asleep, at least you’re not in the kitchen eating,” Taylor said, “so if you can get yourself to bed, that’s a starting point.”

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Summer picnics and outings with pals sometimes suggest that the world could be divided into two groups of people: Those who adore spicy foods, and those who don’t. If you’re someone who’s not wild about spice but you’ve been eating it to rev up your metabolism—or even if you love spice and are convinced that it’s helping you get slim—well… it might be time to set down that saucy little Tabasco bottle, and listen up.

If you’ve ever downed a spicy cuisine like Mexican or Indian (or even put a few drops of hot sauce in your coffee—it’s a thing) and thought to yourself, I am totally making my metabolism faster with these foods!, well, you’re sort of right… except, not exactly.

RELATED: The One Vitamin Doctors Are Urging Everyone To Take Right Now

According to Jillian Kubala, MS, RD via Medical News Today, it’s true that chili peppers contain capsaicin, which is the compound that gives a hot pepper its kick. Capsaicin can help heat up metabolism, Kubala says, but not in the way you might have imagined. “…[T]he capsaicin in chili peppers can increase metabolic rate when taken in concentrated supplements,” Kubala explains. “But the amount of this compound in a typical dish containing chili peppers is unlikely to significantly [affect] metabolism.”

Indeed, researchers in a 2017 study cited an earlier project which had concluded that a 135-milligram capsaicin supplement led to a “significant increase in resting energy expenditure” when it was taken over a three-month period. With cayenne pepper as a common active ingredient in capsaicin supplements (which can often be found in nutrition stores), research has also suggested that turbo-amounts of capsaicin may help fight cancer, inflammation, rheumatoid arthritis, and even dementia. The science says you just need that seriously concentrated dose to make it worth your while.

Hey, props for seeking out ways to keep your metabolism active, even when you’re not. But, the next time you order a meal extra-spicy, keep in mind that of all the things that might burn after you take a bite, a ton of calories may not be on the list.

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With summer in full swing, nothing feels more tempting than jumpstarting your weight loss goals and achieving a perfectly flat stomach anyone could get jealous of. While diet and exercise can help shave off stomach flab, taking fat-burning supplements feels like an easy way to reach your goal. But are they even healthy for you to take?

Activated charcoal and probiotics claim to reduce bloating and fight water weight, leading to a slimmer waistline, while enzymes and synbiotics guarantee to burn off fat around your waist. While a ton of these supplements have flooded the market, many of these quick shortcuts to flat bellies hide one common side effect that could get anyone thinking twice before putting these items into their body.

“Among several side effects of fat-burning supplements, the most dangerous one is high blood pressure and heart rate that puts your heart under great stress,” says Amber O’Brien, RD from Mango Clinic. “These supplements work after heating up your body, boosting the metabolism and causing the burning of fat at a higher resting rate to promote weight loss. But unfortunately, in doing so, increased heart rate and blood pressure result in poor blood circulation, which can put your life in danger by increasing the risk of heart attacks and strokes.”

“Fat-burning supplements contain several unregulated ingredients that are fatal for [your] health,” says O’Brien. “Moreover, weight loss supplements can interact with other medications therefore it is highly recommended to consult your doctor before choosing any product from the market.”

All in all, it’s important to note that taking these supplements may help with debloating and weight loss efforts, but they aren’t a magical pill—meaning you need to be careful with your dosage.

“In order to avoid potential side effects, it’s important to consider all the precautions while taking fat-burning supplements,” says O’Brien. “If you have started taking the supplements, do not exceed the recommended dosage mentioned on the label. Besides, do not expect rapid results from these supplements if you are not working on your diet and lifestyle choices.”

Can fat-burning supplements even help with weight loss?

While fat-burning supplements have the potential to cause cardiac damage through raised blood pressure, some supplements can still help you on your weight loss journey.

“I would recommend going for natural fat burners that are very less likely to cause side effects,” says O’Brien.

Items like green tea extract or ginseng can help speed up your metabolism, resulting in a flatter stomach. You can even turn to hibiscus and berberine to supercharge your fat-burning goals. While these natural items pose less of a danger, they can’t beat diet and exercise.

“However, remember that the most effective and healthier way to burn fat is to perform exercises that target fat and avoid foods that are high in calorie count,” O’Brien continued. “If you’re looking for shortcuts to lose your fat, even supplements can’t work effectively if you are not working out and choosing the right diet plan.”

When it comes to slimming down, don’t rely on any shortcuts. With the help of diet and exercise, you can achieve every body sculpting goal you put your mind to (like following these 20 Healthy Eating Habits to Lose Weight Right Now). If you opt to include some fat-burning supplements in your diet, make sure to keep a keen eye on their side effects and avoid putting your heart at risk for the sake of your stomach.

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For many people trying to lose weight, counting—and cutting—calories is a tried-and-true method of shedding pounds without having to adhere to a specialized diet. However, new research suggests that it’s not just your weight that may change when you stick to a calorie-restricted eating plan.

According to a June 2021 study published in the journal Nature, calorie restriction can have a significant effect on a person’s gut microbiome, as well. To conduct their study, a group led by researchers from the University of California San Francisco (UCSF) monitored a group of 80 overweight and obese women over a 16-week period. During this time, half of the study population went on a liquid diet consisting of 800 calories a day, while the other half of the study subjects maintained their weight.

RELATED: 20 Foods That Relieve Your Gut Problems, Say Dietitians

Among the group adhering to the 800-calorie diet, researchers found that “this very-low-calorie diet profoundly altered the gut microbiome, including an overall decrease in gut bacteria,” explained Peter Turnbaugh, Ph.D., an associate professor of microbiology and immunology at UCSF and a senior author on the study, in a statement.

Fecal samples from study subjects were then transplanted into mice raised in sterile conditions. What researchers discovered was that the mice whose transplants included samples of dieter’s post-calorie-restriction fecal bacteria lost weight. The main difference between the gut bacteria of those on the diet and those who weren’t? The amount of C. difficile, a bacterium that is associated with diarrhea and inflammation of the digestive tract.

“Ordinarily we would predict increased inflammation or even colitis following an increase in C. difficile,” explained Turnbaugh. In this case, however, the mice with increased C. difficile counts showed only a mild increase in inflammation.

While Turnbaugh explained that the study’s findings in no way suggest that the voluntary introduction of C. difficile should become a go-to strategy for weight loss, he noted that the surprising findings certainly merit further study.

“We want to better understand how common weight loss diets might impact and the microbiome and what the downstream consequences are for health and disease,” said Turnbaugh of the study’s results.

If you want to improve your wellbeing, check out The 7 Healthiest Foods to Eat Right Now, and for more health and weight loss news delivered to your inbox, sign up for our newsletter!

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When people try to lose weight, it’s not just trimming off a few pounds they’re usually after—achieving a flat belly is often part of the finished product they’re aiming for. While exercising and eating a healthy, portion-controlled meal plan are essential for achieving both weight loss and a leaner midsection, many people also turn to flat belly supplements in the hope they’ll help them shed weight and slim their waistline faster. However, it’s not just a whittled waistline you may experience when you take flat belly supplements. Before you pop a pill to trim down your midsection, read on to discover the side effects of taking flat belly supplements, according to science. And for some supplements that are definitely worth taking, check out The One Vitamin Doctors Are Urging Everyone to Take Right Now.

Green tea, an ingredient found in numerous flat belly supplements, may promote greater mental wellbeing as well as weight loss, according to recent research. According to a 2020 study published in Plant Foods in Human Nutrition, L-theanine (L-THE), an amino acid found in green tea, has been found to reduce symptoms of anxiety and stress, while a 2014 review published in the Canadian Pharmacists Journal found that individuals who took green tea over a 12-week period lost more weight than a control group.

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If you’re taking krill oil to flatten your belly, you may find yourself enjoying some unexpected benefits for your cardiovascular health, as well. According to a 2014 study published in the journal Nutrition Research, 12-week supplementation with krill oil among a group of 300 people who typically ate little fish resulted in lower levels of serum triglycerides—a type of fat in the bloodstream that can influence a person’s risk of cardiovascular events—but didn’t increase their levels of LDL or “bad” cholesterol.

Psyllium husk-based flat belly supplements may do more than just regulate your digestion—there’s evidence that they may support your gut health, as well. A small 2019 study published in the International Journal of Molecular Sciences found that psyllium husk supplementation had particularly pronounced benefits on the gut microbiome of constipated participants.

Whether you’ve been diagnosed with hypertension or just want to get your blood pressure into a healthier range, flat belly supplements containing hibiscus may be able to help. A 2019 study published in the Journal of Advanced Pharmaceutical Technology & Research found that, among a group of 46 study subjects with hypertension, those given hibiscus sabdariffa supplementation reduced both their average systolic and diastolic blood pressure by “significantly higher” percentages than those in the control group. For more simple ways to get your blood pressure into healthier territory, check out the 20 Healthiest Foods That Lower Blood Pressure.

Ginger has long been touted as potentially beneficial for individuals trying to shed a few pounds, and it may even have benefits that extend beyond your weight. According to a small 2011 study published in Cancer Prevention Research, among a study population of just 33 participants, those who took daily ginger supplements over a 28-day period reduced their levels of Prostaglandin E2 (PGE2), a marker of inflammation associated with colorectal cancer, by an average of 28%.

Similarly, a 2016 study published in Oncotarget found that dandelion root, another common ingredient in flat belly supplements, was found to prompt cell death in colorectal cancer cells, as well. And for some more additions to your diet that may have a protective effect, This One Food May Lower Your Colorectal Cancer Risk, New Study Says.

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Intermittent fasting has recently become the talk of the weight loss world, gaining countless devotees and being heralded as a simple weight loss plan that can help even those who’ve struggled to shed weight in the past. However, a new study suggests that it may be more than just pounds you lose when you adopt an intermittent fasting plan.

According to a study published in the journal Science Translational Medicine on June 16, 2021, researchers who participated in intermittent fasting during a control trial actually lost fewer pounds than those who followed a diet that didn’t incorporate time-restricted eating. Perhaps even more surprisingly, this was true even though adherents to both diets consumed the same number of total calories.

To reach their conclusion, researchers from the University of Bath’s Centre for Nutrition, Exercise & Metabolism had study participants break into three groups: group one fasted on alternate days and ate 50% more than usual on the day after a fast, group two reduced the number of total calories they consumed by 25% across meals with no fasting, and group three fasted every other day, but ate 100% more than usual on the day following their fast day. All groups consumed between 2,000 and 2,500 calories at the beginning of the three-week study period, with groups one and two reducing their overall calorie intake to between 1,500 and 2,000 calories a day, and group three fasting but not reducing their total caloric intake.

RELATED: 20 Best Foods to Eat While Intermittent Fasting

Researchers found that individuals in group two shed just over four pounds, on average, over a three-week period, virtually all of which was fat loss. Group one, which consumed the same number of calories as group two, but incorporated fasting, lost slightly less weight—3.5 pounds on average—but the pounds lost were approximately half fat, half muscle mass. Among the third group, the total weight loss was not significant.

“Intermittent fasting is no magic bullet and the findings of our experiment suggest that there is nothing special about fasting when compared with more traditional, standard diets people might follow,” said James Betts, PhD, the study’s lead author and director of the Centre for Nutrition, Exercise & Metabolism, said in a statement.

What’s more, Betts explained that the loss of muscle mass might make it more difficult for individuals to stay physically active or maintain their muscle mass, which burns more calories at rest than fat mass. So, while sticking to an intermittent fasting plan may help you shed a few pounds, that weight loss may come at a cost to your other health and fitness goals.

For some simple ways to shed those extra pounds, check out how Making This One Change to Your Diet Could “Reprogram” Your Metabolism, New Study Says, and for more health and weight loss news delivered to your inbox, sign up for our newsletter!

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