In this world of extreme makeovers and desperate diets, there are two definitive actions that bring about effective long-term weight loss?(1) a high nutrition and high protein, low calorie meal plan and (2) consistent, regular exercise routine. Forget about magic pills that melt the fat away or sauna wraps that steam away inches. There are, however, herbs for weight loss that can supplement?not replace? healthy eating and exercise. These herbs can help increase the body's digestive and metabolic efficiency and make easier the process of long-term health and weight management.
The principle behind weight loss is that energy intake must not exceed energy expenditure. What you eat must have fewer calories than what you put out in day to day activities. A body composed of lean muscle (built from protein and exercise) will use more calories than an unexercised body. There is every reason to maintain a solid exercise regimen and high protein consumption because you need both to turn your body into a fat-burning machine.
Some herbs that can help weight loss and make this process more efficient are Green Tea, Flaxseeds, Psyllium and Chromium.
Green Tea is not only a powerful anti-oxidant but a fat-burner as well. According to a study published in the American Journal of Clinical Nutrition (January 2005), consuming green tea rich in catechins leads to a lowering of both body fat and cholesterol. These compounds enhance nervous system activity at the level of the fat cell, causing it to release more fat. In another recent study, one group of subjects was given green tea extract (with 150 mg of caffeine) and 375 mg of catechins three times a day.
A second group was given just 150 mg of caffeine alone and a third group was given a placebo. These subjects spent three 24 hour periods in an energy chamber during which they received their green tea, caffeine or placebo 3 times a day. Results show definitely that the green tea group burned the most energy'by almost 5 percent more when compared with those who received the placebo alone and 3.2 percent more than those who received the caffeine alone. In addition, fat burning was increased in the green tea group.
Researchers speculate that a special antioxidant compound in green tea called EEG may trigger fat oxidation and thermogenesis (fat burning). What is also interesting is that the maximum fat-dissolving capacity of green tea comes from the tea in concentrate form, which provides the benefits of 5-6 cups of tea in a single dose of tea powder. Green tea is an herb that has demonstrated effectiveness in encouraging weight loss.
Flaxseeds provide essential fatty acids which are building blocks the body uses to make fats. The body must get various kinds of fats ( fish oil, flaxseeds oil) not only to ensure proper health but to stabilize blood sugar level. Stabilized blood sugar means stabilized appetite. Unusual hunger and food cravings develop in people who do not consume sufficient essential fats. These people often turn to a high consumption of carbphydrates ( bagels, donuts, chips) because their bodies are on a frantic search for the missing nutrient?essential fats. Moreover, the body has an intelligence of its own; when it is deprived of fats, the body will lower its metabolic rate, store fat as well as make fat. A body deprived of essential fats will turn into a fat-producing machine. Flaxseeds are therefore another form of herbal tools for weight loss.
Psyllium is a soluble fiber that comes from the small reddish black seeds of the ?Plantago Psyllium? plant. Psyllium seeds not only help ease constipation, they are effective in lowering cholesterol and promoting weight loss when used in conjunction with exercise and healthy eating. Psyllium helps stabilize sugar in the blood which also controls food cravings. The bulk in psyllium adds to the sensation of fullness and satiety when it is taken in its recommended dose:1-3 tsp of powdered psyllium dissolved in water taken 3 times a day before meals. In a British study, women who took psyllium with water 3 hours before a meal consumed less fat and fewer calories during the meal.
Chromium is a trace mineral found in whole grains, potatoes, prunes, nuts and brewer's yeast. It seems to help the body use insulin more effeciently so that normal blood sugar levels are maintained. Chromium also helps the body break down protein and fat. In a recent study, people consuming 400mcg of chromium picolinate a day lost 6 pounds over 3 months while another group receiving a placebo lost only 3 pounds. The most significant aspect of the study was that the weight lost by those taking the herbal supplement chromium was in the form of body fat, not muscle.
While all four herbs have demonstrated that they can help promote weight loss, they are by no means magic pills and should be taken in conjunction with a solid nutrition and exercise program.
Some herbs trick your body into thinking your body is full (like hoodia which is technically a plant but is commonly found in the herbal section of your health food store.)
Other herbs are classified as being thermogenic meaning that they accelerate body functions such as digestion, heart rate and breathing.
These herbs usually contain a great deal of natural caffeine and include green tea, nettle and dandelion.
The herbs that are least effective in the long run are those that are classified as diuretics. Green tea and dandelion are also part of this group along with buchu, birchbark and uva ursi. These herbs can address the problem of water retention but as soon as you stop taking them you gain the weight back when your body rehydrates itself.
There are some herbs that you should avoid taking because they can cause serious side effects and even death. They also come with serious warnings from the Food and Drug administration.
These include:
Herbal Laxatives such as cascara sagrada, buckthorn, aloe, rhubarb root and senna.
Herbal Laxatives - Usually sold as a diet tea, cascara, senna, buckthorn, aloe and rhubarb root. These herbs cause diarrhea and cramping and over the long term can cause your intestinal muscles to lose their ability to move food through the colon on their own.
Ephedra - Also known as ma huang or Herbal Phen Phen this drug causes an overstimulation of the central nervous system, an increase in blood pressure and an elevated heart rate. The FDA warns of scores of side effects to using this herb including heart murmurs, heart palpitations, heart attack, dehydration, seizures, chest pain, stroke, dissociation, anxiety, depression, mood swings, impulsivity, distractibility and psychosis.
Safer choices include: Cayenne - This is a mild thermogenic herb that is used to spice Indian and Mexican food. It contains an ingredient called capsaicin that aids in digestion and causes a mild increase in the rate of metabolism.
Green Tea - The main weight loss component in green tea is caffeine. It acts on the body in much the same way as a cup o coffee except that it also contains antioxidants and Vitamin C. It is best drunk as a tea as you can adjust how stimulating you want it to be by leaving the teabag in the cup for shorter or longer times.
Seaweed - A good source of trace minerals such as chromium and iodine, seaweed is gently stimulating to a lazy thyroid that might be responsible for a slowdown in metabolism. You can buy these as kelp capsules or enjoy eating it with sushi.
Keep in mind that before you take any kind of herb it is very important for you to talk with your doctor first. Some conditions simply don't respond well to event he safest of herbs for weight loss. For instance using cayenne may not be ideal for you if you have acid reflux, green tea is not great for anxiety disorders and seaweed can be downright lethal for someone who suffers from hyperthyroidism or Grave's disease.
Always check with your doctor first before you take anything that guarantees "natural weight loss" using herbs as there are a lot of snake oil salesman in the dieting business selling unhealthy options as new age miracles.
Patricia Zelkovsky has sinced written about articles on various topics from Hoodia, Low Carb Diet and Lose Weight. Patricia has been interested in narual health and weightloss since the early 70's, and knows how to seperate fact from hype.. Patricia Zelkovsky's top article generates over 18100 views. to your Favourites.