Weight has been an issue for some people at one point or another in their lives, finding effective ways to burn off calories can be a constant struggle if one is not sure about their approach. Day to day activities and regular exercise may not always offer the desired results due to a number of elements that need to be factored in.
Your ability to lose weight can be affected by factors such as your genetics, or a fluctuation in your hormones. External habits such as leading an inactive life, indulging in poor eating habits, excessive levels of stress and a number of medications can also contribute to unwanted weight gain. Some illnesses and disorders can also play a role in your weight gain. Gaining an unhealthy amount of weight can also lead to a number of health risks such as high blood pressure, osteoarthritis, Type 2 diabetes, heart disease, high cholesterol, and strokes amongst others.
There are a number of herbs that you can add to your regimen of healthy eating and exercise that could enhance your chances of weight management success. Some of these herbs include:
Ginger has been known to boost your digestion and metabolism and can be helpful in losing weight. A study published in 2012 in the Metabolism: Clinical and Experimental journal stated that ginger increases your Thermic Effect of Food (TEF) and induces high levels of satiety. This can lead to reduced snacking or any compulsive eating on your part.
They are a number of ways in which you can have your daily intake of ginger, some of these include:
- Adding ginger to some warm water or your tea.
- Including ginger that has been grated into your meals.
- Chewing little bits of ginger in between your meals.
- Taking ginger capsules under the advice of your physician.
2. Green Tea
Green tea is also a useful addition to your weight management regimen. The beverage is able to enhance your metabolism and increase your ability to burn calories. This is due to an antioxidant within the green tea known as catechins, which activates the burning of fat in your body.
Penn State’s College of Agricultural Sciences released a study in 2014 that discovered mice kept on a diet high on fat, but also fed green tea extract that has been decaffeinated and subjected to regular exercise, experienced a loss in their weight as well as an improvement in their health. This research makes the concept of green tea and weight loss a plausible one.
How to Make Green Tea?
- Add one or two teaspoons of green tea in a cup and add hot water.
- Let it sit for around 3 minutes and then strain the tea.
Suggested intake is between 3 to 4 cups a day.
Turmeric contains an ingredient known as Curcumin which increases the flow of bile and is essential to the breaking down of fat. Curcumin also enhances your insulin resistance and can treat symptoms of inflammation, which can be connected to obesity and metabolic-related disorders.
There are a number of ways in which you can consume turmeric should you choose to include it in your diet, some of them include:
- You can create a drink consisting of fresh juice from one lemon, 1 teaspoon of turmeric powder, a dash of cayenne pepper and some raw honey. These ingredients should be mixed in a cup of warm water. The concoction should be drunk once daily.
- If you don’t have the time to mix a number of ingredients together, you can simply make turmeric tea. All you would require is half a teaspoon of dry ginger powder, half a teaspoon of turmeric powder, and 2 cups of boiled water. Let the mixture sit for up to 10 minutes before straining. You can add a bit of lemon juice to enhance the taste.
- You can also choose to turn to curcumin capsules with the advice of your physician.
This herb is filled with a number of minerals and nutrients that lowers your body’s ability to absorb fats and carbohydrates. This can be quite helpful in the management of your weight. Hibiscus also aids in the shedding of water weight due to its diuretic nature which is an added advantage.
The Food & Function Journal published a study in 2014 where researchers discovered that people who took hibiscus extract tablets for a period of 12 weeks registered a reduction in their waist and percentage of body fat.
You can either choose to drink a number of cups (2 or 3) of hibiscus tea a day or take a supplement in consultation with your doctor. Women who are pregnant or nursing should consult a doctor before taking any hibiscus. The same goes for those taking medication.
5. Korean Ginseng
The herb, also known as Asian or Panax ginseng is able to boost your levels of energy as well as fasten your metabolism. Both these factors help in losing weight as well as improving your insulin sensitivity.
You can either choose to take this herb through drinking its tea which is available in a number of stores or take it in capsule form with your physician’s assent.
Korean ginseng should not be taken for an extended period of time, or if you are suffering from a hormone-related disorder.
Dandelion contains phytochemicals that contain laxative and diuretic characteristics. This increases the number of times that you will urinate as well as the volume expanded, which can help in the loss of water weight. It also assists in normalizing blood sugar, removal of toxins, resisting inflammation and the suppression of your appetite.
You can make a dandelion tea by boiling dried dandelion root in a cup of water for about a minute. Next, remove the mixture from the heat source and let it sit for 10 minutes before straining.
You can also eat dandelion greens as part of your soup and/or salad.
Dandelion, however, should not be taken for extended periods of time. It can also have a negative effect with certain medications and as such, you should consult a physician before using it.
Oregano contains a component known as carvacrol that helps in the dissolving of fats. The herb also helps with digestion and decreases bloating. It helps with depression as well as stress, which are at times related to overeating.
You can enjoy your oregano in a number of ways including drinking oregano tea. Making the tea involves adding 3 teaspoons of oregano leaves to a cup of hot water, letting it sit for 5/10 minutes, and then straining it.
You could also choose to add 4 to 5 drops of oregano oil to some low-calorie juice as well or take a supplement with a minimum 70% carvacrol in it. The supplement should only be taken with the advice of a doctor, however.
Sage stimulates your metabolic rate, reduces inflammation, and eases your anxiety. It can also help with trouble sleeping and can be taken in the form of tea. Making the tea involves:
- Adding one tablespoon of dried sage or fresh leaves to a cup.
- Fill the cup with hot water and let it sit for 5 minutes.
- Strain the tea and drink it.
You can choose to add a bit of lemon juice to help with the taste.
Women who are breastfeeding, however, should not take sage.
Peppermint is a natural suppressant of appetite and as such can help with weight management issues. Using it can reduce the hunger pangs you experience as well as help with digestion and bloating. Peppermint has a pleasurable scent which you can find soothing during times of stress as well.
You can make a peppermint tea by simply adding a tablespoon of peppermint leaves to a pot of boiling water for around 10 minutes. Strain the tea before drinking.
Alternatively, you could add a few drops of peppermint oil on a clean cloth such as a handkerchief, and inhale it to fight off cravings.
10. Milk Thistle
This herb contains silymarin which can improve the functioning of your liver with regard to detoxification. This can be a great help when it comes to weight loss. The promotion of toxin removal aids in the restoration of your metabolism and loss of fat. Milk Thistle can be taken in the form of a capsule or a tincture. The dosage taken should be decided upon once you have consulted a doctor. It would also be wise to consult a physician if you have a medical condition before taking Milk Thistle.
Extra Weight loss Tips
- Drink a glass of lemon water in the morning.
- Drink a lot of water to encourage the burning of fat.
- Eat a healthy breakfast.
- Take in the morning sun for a few minutes every day to encourage the production of Vitamin D.
- Improve your metabolism rate through oil pulling.
- Eat smaller portions of meals during the day.
- Indulge in healthy snacks in between meals.
- Avoid any potential stressful situations when possible.
- Exercise regularly if possible, including taking part in sporting activities.
- Ensure that you get enough sleep.
- Avoid refined sugar, alcohol, saturated fats, and cigarettes.