Losing weight, like most health goals, calls for a multi-faceted approach that can be sustained. Research suggests taking supplements can support your weight loss goals, though they will not suffice. A weight loss supplement that is backed by evidence is capsaicin.
Capsaicin is a compound in hot peppers that brings the heat when consumed. It can also be consumed in supplement form.
Capsaicin is thought to target and eliminate fat by boosting your metabolism – a key driver of weight loss.
In fact, as research shows, your weight is highly dependent upon your metabolism, which is the process of breaking down what you eat and drink into energy for your body to use in its everyday functions.
Evidence suggests capsaicin supplements may boost your metabolism, enabling you to more easily lose weight and burn fat.
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Belly fat, also known as visceral fat, is the most harmful form of fat because it sits near vital organs, such as the liver and intestines.
Capsaicin also appears to have an appetite-suppressing effect, which may help you cut your calorie intake throughout the day.
It is important to note that the benefits of consuming capsaicin will be negligible unless you commit to a healthy diet and exercise.
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 one kilogram 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,” says the NHS.
Generally, a healthy diet should consist of:
Plenty of fruit and vegetablesPlenty of potatoes, bread, rice, pasta and other starchy foods (ideally you should choose wholegrain varieties)Some milk and dairy foodsSome meat, fish, eggs, beans and other non-dairy sources of proteinJust small amounts of food and drinks that are high in fat and sugar.
The other crucial ingredient to achieving a healthy weight is to engage in regular exercise.
The Chief Medical Officers recommend that adults should do a minimum of 150 minutes moderate-intensity activity a week – for example, five sessions of 30-minute exercise a week.
Something is better than nothing, and doing just 10 minutes of exercise at a time is beneficial.
Moderate-intensity activity is any activity that increases your heart and breathing rate.
Brisk walkingCyclingRecreational swimmingDancing.