Weight loss is always a hot topic, I fact, I’m not sure if it has even not been a leading topic in conversations around the world. We have all seen the millions of ad’s and promotions promising you miracles overnight. Well, if you haven’t yet noticed, there is no such thing as a miracle weight loss supplement. There is no pill or perfect diet that will miraculously turn you into the person you have always wanted to be without committing to lifestyle changes. The good news is, there are so many natural ways to help boost your weight loss and give you the upper hand. These aren’t miracles in a bottle or even hidden secrets; instead, they are natural, healthy weight loss hacks to aid you along the way.
1 Cod Liver oil
Among the many benefits of cod liver oil, is the high amount of vitamin D that it contains. The combination of the two brings many health benefits, including weight loss. Studies have shown that women with vitamin D deficiencies have a harder time losing weight and that the use of cod liver oil can not only work to increase your metabolism, it can also aid in turning fat into muscle. Cod liver oil is primarily taken for its high content of vitamin D and vitamin A, which lends itself exceptionally well to weight loss.
If you are trying to lose weight or considering starting a weight loss regimen, you should consult your physician about checking your vitamin D levels. This is especially true if you don’t spend very much time outdoors to soak in vitamin D from the sun. Cod liver oil gives you approximately 1,360 IU per tablespoon of a recommended 2,000 IU per day. The one concern with cod liver oil is the high amount of vitamin A. While it is beneficial to our health, it is also naturally produced by the body, where vitamin D is not. So, while you are taking a vitamin A supplement, your body is also mass producing the nutrient on its own; leaving the risk of too much vitamin A consumption.
od liver oil also contains a healthy dose of omega-3 fatty acids, which are equally beneficial for weight loss. While cod liver oil does not contain as much fatty acid as other fish oil, it can still prove to be a beneficial dose to aid in weight loss and obesity. Research and studies involving cod liver oil and weight loss are extremely limited; the majority of the merit given to cod liver oil for weight loss is focused around what we know about vitamin D and weight loss and the relationship between omega-3 fatty acids and weight loss.
2 Resistance Training
Resistance training is similar to weight training and despite its name is not resistance to exercise, rather, training your body with external resistance. Resistance training can be done with any objects that cause the muscles to contract, such as, weights. Resistance training can be used to build muscle strength, increase muscle size, and build aerobic endurance. It is based on the principle that your body muscles will work to overcome a resisting force when needed. As you continue resistance training, your muscles will become stronger and larger. Some examples of resistance training are:
- Exercising with free weights, such as, dumbbells and barbells.
- Exercising with resistance bands that provide resistance when they are stretched, similar to a giant rubber band.
- Exercises that use your own body weight to create resistance, such as, squats, push-ups, and chin ups.
- Working out with weight machines or weight benches that have adjustable weights or hydraulics.
Resistance training is not only used as a weight loss aid, it also has many other physical and health benefits to your overall health. The attributes include weight loss, improved mobility and balance, increased bone density and strength, pain management, muscle strength and tone, flexibility, and balance. Resistance training can be used as a complete body workout routine that can benefit every problem are, as well as your overall physical and mental health.
Typically, a beginner routine for resistance training will contain 8-10 exercises that are used to work the major muscle of the body and are to be completed 2-3 times a week. The goal is to gradually increase the number of sets for each exercise. Once you have gained the muscle resistance to complete approximately 12 reps of a particular exercise, you then begin to progress further by continuing to safely and slowly introduce more resistance to your workout. In order to get the most benefits from resistance training you will need to progressively increase the intensity of your work out. Some of the key factors to consider when contemplating beginning a resistance training routine are:
- What program you will use. If you are new to resistance training, you should consider speaking with a trainer at your gym or someone knowledgeable in resistance training. If you don’t know what you are doing it could be easy to overdo it and cause damage to your muscles.
- It is very important to remember that you need to rest between sets. You also need to allow time for your muscles to recover between workouts. Typically, a 48-hour period is preferred between workouts to allow for muscle repair and recovery before working the same muscle group again.
- Warming up before resistance training is just as important as the workout itself. A light aerobic exercise, such as, walking along with stretches will do the trick. Just be sure to do a dynamic stretching in a full range of motion to prep your muscles for the resistance training to come.
3 Oolong Tea
Oolong tea has essentially been dubbed the combination tea, with differing benefits found in both green tea and black tea, it is the super tea of health benefits. Oolong tea is believed to activate enzymes in the body that enhance the functions of fat cells, a daily consumption is said to fight obesity. It is still unknown whether or not the benefits of oolong tea and weight loss come from the caffeine content or from polyphenols. Regardless of which is more beneficial for weight loss, studies in mice have shown a decline in overall body weight and fat index from being given polyphenols, similar to those found in oolong tea. Leaving speculators to lean more towards polyphenols as the most beneficial weight loss component of oolong tea.
Though there are a limited number of studies surrounding oolong tea and its weight loss properties, one study in particular showed beneficial weight loss results for men who consumed oolong tea daily and determined oolong tea to be a beneficial way to increase metabolic rate and fat oxidation in men. It is believed that consuming oolong tea daily can be beneficial for weight loss in both men and women.
4 Vitamin D3
As mentioned previously regarding cod liver oil, a vitamin D deficiency can be quite the culprit working against weight loss, especially in women. Vitamin D3 is not naturally created in the body, which leads to many people unknowingly having a vitamin D3 deficiency. Vitamin D3 is synthesized when your body is exposed to ultraviolet light, aka the sun. If you spend more than a generous amount of time outdoors or in the tanning bed, you probably have nothing to worry about. But if you are trying to lose weight and aren’t known for spending any more time outdoors than you have to, you should most definitely have your doctor check for a deficiency to be safe.
A vitamin D3 shortage could be slowing down your weight loss goals and causing you to lose less weight than someone with a healthy amount of vitamin D3 would. The recommended intake of vitamin D3 per day is 200 IU, but it is recommended that when taking a supplement that you take in at least 5,000 IU a day. However, spending a mere 20-30 minutes out in the sunlight a day can produce around 10,000 IU of vitamin D3. The best way to find out how much vitamin D3 you need is to consult a physician based on the results of a vitamin D test.
Many studies have been performed regarding cinnamon and its many effects on the human body. Overall the results from these studies have varied. Some believe that the use of cinnamon can be extremely beneficial in weight loss and controlling blood sugar, as well as insulin the body. While other results suggest that there isn’t enough of a change in these factors to count cinnamon as a good weight loss suppliant. This being said, there have been more studies showing results from cinnamon than un-beneficial results.
The way that cinnamon is believed to effect weight loss is through reduction in post-meal glucose hyperglycemia, a condition where there is an excess of glucose released after a meal. Studies have shown that cinnamon extract can reduce the amount of glucose released. Though the majority of the studies have been based around cinnamon, weight loss, and type 2 diabetes; it is believed that even those without type 2 diabetes can benefit from cinnamons ability to block excess glucose and has been especially effective in aiding those with metabolic syndrome.
Cinnamon works to regulate blood sugar and increase insulin levels, thus, increasing the metabolism of glucose. High blood sugar levels can lead to an increased amount of fat being stored in the body and cinnamon can help to prevent this excess storage. It can also have an effect on how your body metabolizes sugar, preventing it from being turned into fat. Cinnamon can easily be incorporated into your daily diet through tea, smoothies, or anything else you can easily fit the flavor of cinnamon into. Since cinnamon is not a scientifically proven treatment, more of a homeopathic one, there is no set daily dosage. However, some recommendations believe that 1 tsp. per day is a sufficient amount. The amount used in studies involving cinnamon have ranged anywhere from 1tsp to 6tsp per day.
6 Protein For Breakfast
We all know that eating breakfast is a key part of living a healthy, well balanced life. But for many of us breakfast consists of something sugary, greasy, or straight out of a vending machine. It is pretty safe to say that this isn’t what the experts are talking about when they say that breakfast is the most important meal of the day. Eating a well-balanced diet is extremely important and this starts with a healthy and nutritious breakfast. In fact, if you speak to most people who are very committed to a healthy lifestyle or workout regimen, the majority will probably tell you that they eat more at breakfast than at any other meal.
Breakfast is brain food and the kick start that sets the tone for the entire day; but it isn’t just important to eat breakfast when you are trying to lose weight. It is also important for you to eat a healthy serving of protein for breakfast. Protein is packed full of amino acids that are the building blocks for each and every living cell in our bodies. Eating protein produces insulin and the hormone glucagon that stimulates the body to burn fat for energy. Eating a healthy protein packed breakfast will allow you to stay full longer, eat less during the day, provide your body with the energy it needs to burn during the day, and is said to be a key component in living a healthy lifestyle.
7 Don’t Overdo Nuts
In the attempt to eat healthier, you may be bombarded by nut based everything. Everywhere you look you have probably seen nut butters of every kind, nut milk’s, nut based grain replacements, and so much more. But the truth of the matter is, even though nuts are good for you, they need to be eaten in moderation. Nuts are high in phytic acid, which causes decreased iron absorption along with a decrease in other nutrients. Phytic acid is a form of phosphorus found in many plans that cannot be digested by humans. It binds minerals, especially iron, in food and prevents our bodies from absorbing it. So, while nuts are good for you based on their nutrient profile, we may not be absorbing as many of the benefits as we believe we are. Phytic acid also interferes with digestion by affecting enzymes that we need in order to digest food.
This doesn’t necessarily rule out all previous belief that nuts are good for you and work as a weight loss aid; it just means that you need to consume nuts in more moderation than some diets suggest. Nuts are still a great healthy snack that is far better for you than many other things that you may be trying to avoid. Just keep in mind that you aren’t benefiting from all of the nutrients on the label.
8 Mineral Water
While many of us have always believed that water was water; mineral water offers more nutrients than standard everyday tap water. Mineral water can be purchased pretty much anywhere that you would buy bottled water and can easily be identified by its label. Only water containing more than 250 parts per million of total dissolved solids may be labeled as mineral water. Mineral water is bottled from natural mineral springs, once known as healing waters. Manufacturers are not allowed to add any minerals to bottled mineral water and every bottle must be labeled for its mineral content.
When trying to lose weight, it is essential to nourish your body with the proper vitamins and minerals that it needs. Mineral water can provide a much needed nutritional boost, containing magnesium, sulfate, calcium, silica, and sodium. Mineral water also contains bicarbonate, which will help to maintain your body’s pH balance. Mineral water is suggested to be most beneficial during a weight loss journey when consumed during and after your workout regimen to keep you hydrated and replenish everything you sweated out during your workout.
Sleep deprivation is alive and well; if you haven’t experienced it, consider yourself lucky. The majority of people don’t get enough sleep and are rushing around with sleepy brain trying to make informed and healthy decisions that they aren’t really alert enough to accomplish. Not getting enough sleep can lead to a snowball effect on your day. First you wake up tire or late and skip your morning workout. Then, you replace breakfast with your favorite fatty, sugar filled x-large latte on the way to work. By the end of the day you have given up on healthy options all together and pick up takeout on the way home. See how this could have a negative effect on weight loss. Studies have shown that a lack of sleep leads to bad decisions, especially bad food choices such as, late night snacks and over eating.
A lack of sleeps connection to weight loss isn’t just about superficial comfort that we cave to during periods of exhaustion. A lack of sleep affects your hormones, ghrelin and leptin, the sleep hormones. The hormone ghrelin signals your brain that it is time for you to eat and when you are sleep deprived your body created more of the hormone than you need. The other sleep hormone, leptin, cues your brain that you are full. When you are short on sleep, leptin levels decrease, which in turn increases how much you are consuming. To top off the sleepy hormone imbalance comes cortisol, a stress hormone that tells your body to conserve energy, causing you to store more fat.
A lack of sleep and reduce the overall amount of weight that you are losing, not to mention it will leave you struggling to stick to any diet or weight loss plan. A good night’s sleep is a must for anyone, but especially so if you are trying to lose weight. You can’t look healthy and fit on the inside, if you aren’t taking the necessary steps to stay healthy on the inside.