The obstacles that stand in the way of achieving your ideal weight can appear endless, particularly when you are first setting out on your weight loss journey. In fact, the ease in which you can become overwhelmed may account for the prevalence of the problem. Obesity is estimated to affect around one in every four adults in the UK.
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Of course, there are no shortcuts to losing weight.
It requires both rigour and routine but evidence shows that natural supplements can help you progress towards your goals.
An essential part of your toolkit is yohimbine, a substance found in the bark of Pausinystalia yohimbe, a tree found in Central and Western Africa.
Yohimbine facilitates the fat-burning process by blocking receptors called alpha-2 adrenergic receptors.
These receptors normally bind adrenaline to suppress its effects, one of which is encouraging the body to burn fat for fuel.
Since yohimbine blocks these receptors, research shows that it can prolong adrenaline’s effects and promote the breakdown of fat for fuel.
A study in 20 elite soccer players found that taking 10 mg of yohimbine twice daily helped them shed 2.2 percent of their body fat, on average, in only three weeks.
It is worth bearing in mind these athletes were already quite lean, so a 2.2 percent reduction in body fat is significant.
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Also, animal studies have shown that yohimbine may help curb appetite.
Yohimbine may not be suitable for everyone, however.
A review found it keeps your adrenaline levels elevated, which may cause side effects like nausea, anxiety, panic attacks and high blood pressure.
It also can interact with common medications for blood pressure and depression.
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If you take medications for these conditions or have anxiety, you may want to avoid yohimbine, another review concludes.
Calorie-count – what you need to know
According to the NHS, there’s no single rule that applies to everyone, but to lose weight at a safe and sustainable rate of 0.5 to 1kg a week, most people are advised to reduce their energy intake by 600 calories a day.
For most men, this will mean consuming no more than 1,900 calories a day, and for most women, no more than 1,400 calories a day.
“The best way to achieve this is to swap unhealthy and high-energy food choices – such as fast food, processed food and sugary drinks (including alcohol) – for healthier choices,” advises the NHS.
A healthy diet should consist of:
- Plenty of fruit and vegetables
- Plenty of potatoes, bread, rice, pasta and other starchy foods (ideally you should choose whole grain varieties)
- Some milk and dairy foods
- Some meat, fish, eggs, beans and other non-dairy sources of protein
- Just small amounts of food and drinks that are high in fat and sugar
“Try to avoid foods containing high levels of salt because they can raise your blood pressure, which can be dangerous for people who are already obese,” warns the NHS.
You’ll also need to check calorie information for each type of food and drink you consume to make sure you don’t go over your daily limit.
As the NHS explains, some restaurants, cafés and fast food outlets provide calorie information per portion, although providing this information isn’t compulsory.
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