The #1 Best Vitamin To Burn Abdominal Fat

Up to 50 percent of people may have a deficiency in this vitamin.

Up to 50 percent of people may have a deficiency in this vitamin.

Taking vitamin D supplements can boost weight loss, help shed belly fat and control blood sugar levels, research finds.

Previous studies have shown that people who are dieting lose 20 pounds more when they have high vitamin D levels.

Vitamin D at higher levels in the body is also associated with burning belly fat.

One study has shown that drinking milk, which contains calcium and vitamin D, can double weight loss.

Up to 50 percent of people may have a vitamin D deficiency.

A deficiency in this vitamin has been linked to increased inflammation in the body.

Foods rich in vitamin D include eggs, oily fish like salmon, mushrooms, dairy and foods that are fortified with it, including cereals and juices.

The current study included 121 women with vitamin D deficiency and pre-diabetes.

Half were given vitamin D supplementation of 60,000 IU once per week over eight weeks.

After their vitamin D levels were returned to normal, they were given 200 IU per day to keep them at a healthy level.

The other half were given a placebo.

The results showed that women taking vitamin D lost more belly fat and demonstrated better glucose regulation.

The study’s authors explain the results:

“In this carefully designed randomized control trial of 18 months duration, we show significant decrease in the following; FBG [fasting blood glucose], 2-h blood glucose post OGTT [oral glucose tolerance test], HbA1c, and truncal subcutaneous fat [belly fat] (as measured by skinfolds) with vitamin D intervention.”

Vitamin D helps the body to absorb calcium.

Higher calcium levels appear to reduce the desire for food.

A deficiency in calcium, though, can drive the appetite as a way of obtaining more of the essential mineral.

The study was published in the journal Scientific Reports (Bhatt et al., 2019).

The Common Vitamin That Doubles Weight Loss

Study participants lost weight without dieting or making other lifestyle changes.

Study participants lost weight without dieting or making other lifestyle changes.

Taking a vitamin D supplement is repeatedly linked to weight loss by studies.

People taking vitamin D lose weight without dieting or making other lifestyle changes.

Adding in dieting and exercise can help to boost weight loss even more.

One study has shown that people drinking more milk, which contains vitamin D and calcium, can double weight loss.

The new study included 50 overweight and obese women.

Half of them received doses of vitamin D equivalent to almost 10,000 IU per day over six weeks.

The study’s authors write:

“Previous studies had shown that the vitamin D deficiency is more prevalent in obese people and there was an inverse association between vitamin D, body mass index, and weight.”

The other half received a placebo that they were told was vitamin D, but was in fact inert.

The researchers measured people’s weight, waist and hip circumference, cholesterol and other biological markers, before and after supplementation.

The results showed that people taking vitamin D lost 3.5 pounds after taking vitamin D for six weeks.

The study’s authors explain the results:

“The findings of this double-blind clinical trial study in obese and overweight women aged 20–40 years showed that supplementation of the vit D with dozes 50,000 IU/w for 6 weeks reduced significantly the mean BMI [body mass index], weight and on the other hand, it increased significantly the level of vit D in comparison with the control group.”

The average weight loss was around 3.5 pounds in the vitamin D group compared with no change in the control group.

Around half the world’s population is deficient in vitamin D.

Foods that are rich in vitamin D include oily fish and eggs, but most people get their vitamin D from the action of sunlight on the skin.

The study was published in the International Journal of Preventative Medicine (Khosravi et al., 2019).

This Fruit Boosts Weight Loss 50%, Research Finds

People eating this fruit lost four pounds in 12 weeks without making other changes to diet or lifestyle.

People eating this fruit lost four pounds in 12 weeks without making other changes to diet or lifestyle.

Eating prunes could increase by 50 percent the amount that people lose off their waistline, research suggests.

People felt more full and lost one-third more weight when they ate prunes, compared with not eating them.

Study participants lost weight without making other changes to their diet or lifestyle.

Prunes probably help weight loss because of their fibre content and dried fruit is easy to add to the diet.

Fibre increases feelings of fullness and reduces calorie intake.

Researchers repeatedly find that increases in fibre intake can help with weight loss.

The study included 100 obese and overweight people who were tracked for 12 weeks.

All the people in the study initially ate less fibre than is recommended.

One half were just given general advice about the types of snacks that were most healthy.

The other half were told to eat 15 or more prunes each day.

The results showed that those eating prunes lost an average of 4.4 pounds, compared with 3.3 pounds in the group who were not eating prunes.

Dr Jo Harrold, who led the research, said:

“These are the first data to demonstrate both weight loss and no negative side effects when consuming prunes as part of a weight management diet.

Indeed in the long term they may be beneficial to dieters by tackling hunger and satisfying appetite; a major challenge when you are trying to maintain weight loss.”

Professor Jason Halford, an expert on eating behaviours, said:

“Maintaining a healthy diet is challenging.

Along with fresh fruit and vegetables, dried fruit can provide a useful and convenient addition to the diet, especially as controlling appetite during dieting can be tough.”

The research was presented at the European Congress on Obesity in Sofia, Bulgaria.

The Simple Belief That Boosts Weight Loss

Study identifies belief that could be crucial to inspiring healthy eating and weight loss.

Study identifies belief that could be crucial to inspiring healthy eating and weight loss.

People who believe they have control of their weight — and they were not ‘born fat’ — eat more healthily, a study finds.

Believing that DNA does not totally determine weight is also linked to higher personal well-being.

The authors of the study, published in the journal Health Education & Behavior, explain:

“If an individual believes weight to be outside of the influence of diet and exercise, she or he may engage in more behaviors that are rewarding in the short term, such as eating unhealthful foods and avoiding exercise, rather than healthful behaviors with more long-term benefits for weight management.

By fighting the perception that weight is unchangeable, health care providers may be able to increase healthful behaviors among their patients.” (Parent & Alquist, 2015)

The study of almost 10,000 people found that with age, believing you are in control of your weight was linked to more healthy eating behaviour.

People who felt in control took more notice of nutrition labels on food and were more likely to have fruit and vegetables at home.

They were also less likely to eat frozen meals, unhealthy restaurant food and ‘ready-to-eat’ foods.

People who thought their weight was controllable also took more exercise and had higher well-being.

The study found little difference between men and women:

“Although previous research has found gender differences in weight as a motivation for exercise and healthful eating, we did not find evidence that gender affected the relationship between health beliefs and physical activity or healthful eating.

However, we found evidence that the relationship between belief in weight changeability and exercise, healthful eating, and unhealthful eating differs by age.”

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Study Reveals One Of The Very Best Weight Loss Diets

One dietary ingredient can help boost weight loss.

One dietary ingredient can help boost weight loss.

A high-protein, low-calorie diet is one of the most effective for weight loss, research suggests.

People consuming more protein as part of a calorie-controlled diet lost 18 pounds, on average, over six months.

In addition, the older adults in the study maintained their muscle mass and bone density.

Previous studies have shown that adding more lean meats and low-fat dairy boosts weight loss compared with just restricting calories.

Higher protein intake is thought to make people feel more satisfied, so decreasing calorie intake.

Diets containing more protein have been linked to better sleep, which can benefit weight loss.

Sticking to around 30 percent of calories from proteins also helps to lower blood sugar and lipid levels.

Dr Kristen Beavers, study co-author, said:

“Doctors hesitate to recommend weight loss for fear that losing muscle and bone could cause mobility issues or increase the risk of injury.

This study suggests that a diet high in protein and low in calories can give seniors the health benefits of weight loss while keeping the muscle and bone they need for better quality of life as they age.”

The study included 96 older obese adults who were put on one of two diets.

Half were put on a six-month low-calorie diet with extra protein.

People ate 1 gram of protein each day for each kilogram of their body weight.

Participants were also given adequate levels of calcium and vitamin D, which have also been linked to weight loss.

The other half were put on a weight maintenance diet.

The results showed that those on the high protein diet lost 18 pounds, largely of fat.

The fat loss was mostly in areas that are important for decreasing cardiovascular risk — around the centre of the body.

Study participants also preserved their muscle mass.

The study was published in the journal Annals of Nutrition and Metabolism (Serra et al., 2019).

The Healthy Drink That Promotes Weight Loss

This drink helps fight obesity plus offers other health benefits.

This drink helps fight obesity plus offers other health benefits.

Yerba mate tea is a herbal tea which is an excellent source of flavonoids, amino acids, vitamin C, B1 and B2 , and minerals providing several health benefits.

This traditional southeastern Latin American tea is sold as a stimulant due to its caffeine and methylxanthines content.

Yerba tea can decrease fat cells and help fight obesity, improve insulin sensitivity, reduce low-density lipoprotein (LDL) cholesterol and other cardiovascular risk factors, and also promote the immune system.

Mate tea contains a naturally occurring substance called methylxanthines, which is similar to caffeine and theobromine.

Theobromine is the bitter part of yerba mate, cocoa products, green and black teas which have also been shown to lower blood pressure and “bad” cholesterol (LDL).

According to a recent study, the caffeine in mate tea can decrease storage of fat in the cells, lower triglyceride production, and help weight loss.

In this study, rats were fed a high-fat plus high-sucrose diet with 0.1 percent of caffeine extracted from mate tea.

Consuming coffee was highly effective as it reduced the side-effects of this obesogenic diet in rats.

They gained 22 percent less body fat and 16 percent less weight compared to other rats that had decaffeinated mate tea instead.

Drinking 4 cups of brewed coffee per day is equivalent to the 0.1 percent caffeine that was used in this study.

Mate tea contains more caffeine than tea but less caffeine than black coffee.

The caffeine content of mate tea per cup is about 80 mg whereas a cup of coffee contains, on average, twice the amount caffeine.

Dr Elvira Gonzalez de Mejia, study co-author, said:

“Considering the findings, mate tea and caffeine can be considered anti-obesity agents.

The results of this research could be scaled to humans to understand the roles of mate tea and caffeine as potential strategies to prevent overweight and obesity, as well as the subsequent metabolic disorders associated with these conditions.”

The research team also found that storage of fat in various cells and tissues dropped by 20 to 41 percent in rats no matter whether they were fed mate caffeine extracts, synthetic caffeine, or black coffee.

In addition, they looked at the effect of some of expression of genes linked to lipid metabolism and obesity.

These were lipoprotein lipase (LPL ) and fatty acid synthase (FASN) genes.

Dr de Mejia explained:

“The consumption of caffeine from mate or from other sources alleviated the negative impact of a high-fat, high-sucrose diet on body composition due to the modulation of certain lipogenic enzymes in both adipose tissue and the liver.

The decreased expression of Fasn and Lpl brought about lower synthesis and accumulation of triglycerides in the adipose tissue.”

The study was published in Journal of Functional Foods (Zapata, et al., 2019).

2 Brain Networks Are Vital To Weight Loss, Neuroscientists Find

Those whose brains are better at resisting temptation and do not automatically seek out food are better at weight loss.

Those whose brains are better at resisting temptation and do not automatically seek out food are better at weight loss.

Two brain networks are highly influential in successful weight loss, neuroscientists have shown.

Activity in one network of brain regions — called ‘FN1’ — is linked to sensory and motors skills.

It is these areas of the brain that control people’s unconscious motivation to seek out food.

In other words, some people are automatically looking for food, even without being consciously aware of it.

The second network called ‘FN2’, influences attention and executive function.

These regions of the brain are involved in how people resist temptations to eat.

People who find it harder to resist temptations naturally have more difficulty losing weight.

In contrast, those whose brains are better at resisting temptation and do not automatically seek out food are better at weight loss, the researchers found.

Professor Jonathan Burdette, the study’s first author, said:

“These findings show that the brain network properties of people who were less successful at weight loss were different from folks who were more successful.

Some people have a stronger unconscious sensory motor bias to pursue food, while others appear to have less.

In a society of food abundance with food cues everywhere, this information can help explain why some people have such difficulty in taking off excess weight and maintaining it.”

The research involved 71 people enrolled in a weight loss trial.

Their brains were scanned at the start to see what types of activity would predict success.

The two functional networks, FN1 and FN2, were found to be critical to people’s progress.

Professor Burdette said:

“Our findings provide further insight into complex functional circuits in the brain so we now have a mechanistic understanding of why people aren’t losing weight.

In theory, if you know more about urges and control, we will be able to tailor therapies to an individual as opposed to treating everyone the same.”

Implications for weight loss therapy

The findings suggest that to lose weight people need to understand the importance of unconscious drives.

Unfortunately, people consistently underestimate the impact of unconscious process like habits on their behaviour.

Mindfulness is one way to become more aware of behaviours that are triggered unconsciously.

Certainly, mindfulness has been consistently found to reduce cravings for food, cigarettes and alcohol.

Over time, people practising mindfulness find it easier to resist acting on their desires.

Mindfulness helps the mind acknowledge cravings and allows them to flow out of consciousness.

In addition, self-weighing encourages people to be aware of their weight and makes them think about what they are eating.

Awareness is more likely to motivate change.

The study was published in the journal Obesity (Burdette et al., 2022).

This Delicious Food Can Double Weight Loss

One food that can increase weight loss dramatically.

One food that can increase weight loss dramatically.

Just three servings of yoghurt can double weight loss, studies suggest.

People in the study who ate yoghurt each day doubled their body fat loss, compared with a comparison group who were on a low-dairy diet.

The calcium and vitamin D in yoghurt may be responsible for the weight loss.

Calcium is thought to help weight loss by signalling the body to stop storing fat and start burning it.

Calcium deficiency, in contrast, can boost cravings for food to try and obtain more of the essential mineral.

Vitamin D may help to support weight loss partly through its role in aiding the body in absorbing calcium.

The study included 63 people enrolled in two separate studies.

In both, people were put on either low-dairy or high-dairy diet for 24 weeks.

For the high-dairy diet, people ate three servings of dairy, giving them the equivalent of 1,200 mg of calcium per day.

The results of one study showed that those on the high-dairy diet lost 4 pounds.

Professor Michael Zemel, that study’s first author, said:

“When we put people on diets that include three servings of yogurt a day, we-re able to nearly double the amount of fat that is lost, compared to people on a low-dairy diet.”

In comparison, those on the low-dairy diet lost nothing.

The second study found double the weight loss in the high-dairy group.

The study’s authors summarise the results:

“This study suggests that three servings of dairy foods per day produce significant reductions in total and central adiposity in obese African‐American adults—an outcome achieved without weight loss or caloric restriction.

We also found that dairy foods accelerate loss of weight and total and central adipose tissue mass secondary to energy restriction.”

The study was published in the journal Obesity Research (Zemel et al., 2012).

The Weight Loss Technique That Cuts Belly Fat And Boosts Memory

The technique has been linked to better brain health, including improved memory.

The technique has been linked to better brain health, including improved memory.

Intermittent fasting is one of the best ways to lose weight, research concludes.

Intermittent fasting can lead to the same amount of weight loss as regular calorie restriction, but also increase the shedding of belly fat.

Blood pressure is also reduced by intermittent fasting, along with leading to a lower blood lipid level and a lower resting heart rate.

Broadly, there are two types of intermittent fasting.

The first type involves restricting the time of day during which people can eat.

For example, breakfast is taken 90 minutes later than usual and supper 90 minutes earlier, with nothing outside this 6 to 8 hour window.

The other approach involves only eating one meal on two days of the week, then eating normally the rest of the week (sometimes known as the 5:2 diet).

The conclusions come from a review of multiple studies on intermittent fasting for weight loss.

Professor Mark Mattson, the study’s first author, said:

“We are at a transition point where we could soon consider adding information about intermittent fasting to medical school curricula alongside standard advice about healthy diets and exercise.”

The results from animal studies show that intermittent fasting supports cellular health, probably because of age-old problems of food scarcity that our ancestors experienced.

Fasting causes the body to switch over to turning fat into energy rather than burning sugar.

This switch increases stress resistance, blood sugar regulation and reduces inflammation.

Results from human studies have also shown benefits.

Along with improving insulin sensitivity, intermittent fasting also reduces belly fat and overall weight.

Intermittent fasting may also benefit brain health, according to recent studies.

One study has found it improves memory.

The difficulty with intermittent fasting is getting used to the practice in the first place, said Professor Mattson:

“Patients should be advised that feeling hungry and irritable is common initially and usually passes after two weeks to a month as the body and brain become accustomed to the new habit.”

The study was published in the New England Journal of Medicine (de Cabo & Mattson, 2019).

The Breakfast That Can Double Weight Loss

Having this type of breakfast will help you to stop snacking on unhealthy foods in the evening.

Having this type of breakfast will help you to stop snacking on unhealthy foods in the evening.

Having a breakfast high in protein lowers cravings for high-sugar and high-fat foods and suppresses appetite during the day.

To get high amounts of protein, people could have eggs, fish or meat-based foods such as burritos, dairy, such as plain Greek yogurt and cottage cheese.

Eating more calories in the morning and less in the evening can double weight loss, studies have found.

Out of all the meals, breakfast is the most important one throughout the day, but 60 percent of young American adults skip it.

Skipping breakfast is common, especially for teenagers in which the habit is strongly linked to weight gain, increased BMI and obesity.

A study found that a high-protein breakfast increased daily fullness, reduced evening snacking, and improved diet quality of overweight or obese young adults.

Dr Heather Leidy and colleague compared a high-protein (HP) breakfast with a normal-protein (NP) in overweight or obese young females.

The HP breakfast meals reduced by 60 percent their daily hunger and improved their fullness or “satiety” by 30 percent, and suppressed the daily ghrelin response by 20 percent.

Ghrelin or the “hunger hormone” is produced mainly by the stomach and it is responsible for increased appetite.

The level of ghrelin increases before meals when a person is hungry and goes back to normal levels after meals.

In this study the HP breakfast consisted of lean beef, eggs, dairy, and plant-based foods while the NP breakfast consisted of ready-to-eat cereal.

The HP breakfast contained 35 g protein, which is about 40 percent protein, 40 percent carbohydrate, and 20 percent fat.

The daily energy for either HP or NP breakfast meals was 350 kcal to make up 18 percent of daily energy intake.

Dr Leidy said:

“Eating a protein-rich breakfast impacts the drive to eat later in the day, when people are more likely to consume high-fat or high-sugar snacks.

These data suggest that eating a protein-rich breakfast is one potential strategy to prevent overeating and improve diet quality by replacing unhealthy snacks with high quality breakfast foods.”

Those who skip their breakfast for a long time don’t need to be worried about how their body reacts when starting to have breakfast again.

According to Dr Leidy, it normally takes three days for the body to adjust to morning meals and eating early.

The study was published in American Journal of Clinical Nutrition (Leidy et al., 2013).