Herbs for Losing Weight: What You Should Know
Losing weight can be hard, especially if you have done different kinds of eating and moving without seeing much change. Sometimes, you may want a little more help from nature to make your metabolism faster, make you less hungry, and burn more fat. That’s when herbs for losing weight can help.
Herbs for losing weight are plants that people have used for a long time in old medicine to help with different parts of health, like digestion, blood sugar, swelling, and cleaning. Some of these herbs may also help with losing weight by changing hormones, enzymes, and things that control body weight.
But not all herbs are the same, and some may have bad effects or problems with medicines. So, it is important to learn more and talk to your doctor before using any herbs for losing weight. Here are some of the most common and good herbs for losing weight that you may want to try.
1. Turmeric
Turmeric is a bright yellow spice that people use a lot in Asian food and Ayurvedic medicine. It has a thing called curcumin, which has strong anti-swelling and anti-oxidant properties. Curcumin may help with losing weight by lowering swelling, making insulin work better, and changing fat tissue growth and breakdown¹.
One study found that taking curcumin pills for 30 days made people lose more body weight, body fat, waist size, and body mass index (BMI) than before². Another study showed that putting turmeric in a high-fat diet stopped weight gain and made metabolic signs better in mice³.
2. Cinnamon
Cinnamon is a nice spice that people use to make food and drinks taste and smell better. It has been shown to make blood sugar levels lower, make insulin work better, and make fat metabolism better⁴. These effects may stop or undo weight gain and obesity, especially in people with diabetes or high blood sugar.
One review of 12 studies with 545 people found that taking cinnamon pills for 2 to 12 weeks made people lose a little body weight, BMI, and waist size compared to nothing⁵. Another review of 10 studies with 567 people said that cinnamon eating was linked to a big reduction in fasting blood glucose and fat levels.
3. Cayenne Pepper
Cayenne pepper is a kind of chili pepper that makes food hot and spicy. It has a thing called capsaicin, which makes it taste strong and make heat. Capsaicin may help with losing weight by making energy use higher, making appetite lower, and making fat burning faster.
One study found that eating 2.56 mg of capsaicin before each meal made calorie burning 10% higher and calorie eating 16% lower in healthy people. Another study showed that taking 6 mg of capsaicin every day for 12 weeks made body fat percentage and fat mass lower in obese people.
4. Fenugreek
Fenugreek is a herb that makes small, brown seeds that people often use as a spice or a thing to take. It is full of fiber and other things that may help with digestive health, lower cholesterol, and control blood sugar. Fenugreek may also help with losing weight by making you feel full and eat less.
One study showed that eating 8 grams of fenugreek fiber every day for 3 weeks made people feel more full and less hungry and eat fewer calories in overweight people. Another study found that taking 500 mg of fenugreek thing twice a day for 6 weeks made body weight and fat percentage lower in overweight men.
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