When you’re trying to lose weight, sometimes it’s not what you cut out of your diet but what you add to it. While there’s no magic food, ingredient or pill that will melt off pounds, research is showing some nutrients can add oomph to your weight loss efforts.
Check out the following waist whittlers to easily incorporate into your daily diet.
Calcium and Vitamin D
Pumping up your calcium and vitamin D intake has been shown to boost weight loss, according to study results published in the American Journal of Clinical Nutrition.
Another recent study found that 1,400 to 1,500 milligrams of calcium per day, with or without vitamin D3, was linked to lower fat gain and higher
Additional studies propose that calcium may affect appetite. It also may help with weight management by increasing fat excretion from the body.
However the combo works, it’s worth the effort to add more calcium and vitamin D to your daily diet to amplify your weight loss results — and improve your overall health.
The benefits of probiotics, the friendly bacteria found in yogurt and other sources, continue to mount. Now research is showing they could help people with obese tendencies to lose weight.
According to a paper published in Nature, microbial populations in the gut are different between obese and lean people. When obese people lost weight, their microflora changed to become that of a lean person.
Taking that finding a step further, researchers found that subjects consuming a fermented milk product containing a probiotic Lactobacillus strain had a 4.6 percent reduction in abdominal fat and a 3.3 percent reduction in subcutaneous fat — the kind you can pinch. In addition, subjects lost 1.4 percent body weight and decreased their waist size by 1.8 percent.
Subjects in the study consumed the probiotic for 12 weeks. Scientists reported the probiotic made its home in the gastrointestinal tract and changed the composition and metabolism of the intestinal microflora — and ultimately helped the subjects lose weight.
The unbalanced Western diet that includes more linoleic acid, an omega-6, than alpha-linolenic acid, an omega-3, could lead to ‘inherited obesity.’
Researchers found that continuous exposure to a high-fat diet combined with a high omega-6 to omega-3 ratio over generations can cause insulin resistance to induce obesity.
Omega-6 is found in polyunsaturated fatty acids. While beneficial, if omega-6 intake isn’t balanced by omega-3 intake, it can have harmful long-term effects such as obesity that is passed on to the next generation. The recommended ratio of omega-6 to omega-3 is 5:1. However, the current ratio is about 15:1 in much of Europe, and as high as 40:1 in the United States.
The goal for ALA intake is 1.6 grams per day for men and 1.1. grams per day for women. Good sources of ALA are flaxseed, soybeans, walnuts and olive oil.
The Spice Capsaicin
Get spicy when you want to help shed some pounds. A compound in chili pepper called capsaicin can temporarily boost metabolism by about 8 percent. In addition, researchers found that fat cells exposed to capsaicin died. This hot spice also may act as an appetite suppressant by stimulating brain chemicals that signal you’re full.
Other studies have suggested that capsaicin may help to fight fat by reducing the amount of calories absorbed in the gut, reducing fat tissue and speeding up metabolism. It also may stimulate fat-burning proteins while inhibiting the growth of fat cells.
So enjoy the burn as you sprinkle chili pepper liberally in your chili, dips and other recipes.
A recent study in the International Journal of Obesity showed that obese women who supplemented with multivitamins and minerals for 26 weeks lost significantly more weight and fat mass, and reduced their waist size, than women who took a placebo. These women also reduced their total cholesterol and LDL (bad) cholesterol, while increasing their HDL (good) cholesterol.
Another Simple, Nutritious Addition
Reliv nutritional products offer several simple ways to boost your nutritional intake and support your weight loss efforts. Reliv Classic® and Reliv Now® provide complete balanced nutrition, including soy protein, calcium, vitamin D and antioxidants. Just two shakes a day gives your body the essential vitamins and minerals your body needs every day. Add FibRestore® to your shakes for another fiber-filled way to curb hunger while benefiting your digestive health. FibRestore also contains capsaicin, extracted from capsicum.
Another Reliv option is the Slimplicity® Weight Loss System, with proven ingredients that support weight loss. It includes a delicious, satisfying shake to replace one meal a day and Accelerator capsules to curb your appetite and boost metabolism. Together with a pedometer, food and exercise journal and a success plan, you get a powerful combination to enhance your weight loss efforts.