Ten ways hot peppers help you be healthy and lose weight. Natural. News) Hot peppers are now at the medical community's center of attention due to its promising benefits to the overall health and weight loss process, thanks to its natural compound called capsaicin. This substance works in so many different ways that can guarantee faster shedding of fat without compromising safety. Below are the 1. 0 benefits of capsaicin for healthier weight loss. Capsaicin boosts metabolism. Capsaicin contains properties that stimulate energy releasing by consuming three percent more calories, especially when taken before exercising. Also, due to faster lipid metabolism, you will consume more calories even while at resting state, like while sleeping. Capsaicin effectively suppresses the appetite. One of the most common problems faced by nutritionists is related to losing belly fat. While it is quite a task to lose weight on your midriff, a balances diet. How to Lose Weight Safely. The weight loss market is overflowing with diet aids that all claim to help you lose weight quickly. Shakes, snacks and pills marketed as. Start the NHS weight loss plan. Develop healthier eating habits and get more active with the NHS Choices weight loss guide. Had it with strict diets? To learn how to lose weight fast, we found easy lifestyle tweaks that send extra pounds packing. This compound radically affects the production of the thyroid hormone that controls adrenaline and dopamine - hormones that regulate appetite. By adding hot peppers to every meal, you are cutting your appetite by more than half, just enough for you to eat healthily but not overeat. Capsaicin increases energy and alertness. Animal testing observed increased energy and alertness levels on test subjects due to capaicin's thermogenic effect. Capsaicin improves digestion capability. Hot pepper has been used for hundreds of years to help in indigestion and gastrointestinal irregularities. By stimulating the production of digestive enzymes, capsaicin makes nutrient absorption more efficient. Capsaicin regulates carbohydrate processing. In a study conducted by the University of Maryland Medical Center, it was concluded that capsaicin can control carbohydrate breakdown for more efficient calorie consumption and energy production. It is for this reason that further clinical studies are being conducted toward capsaicin's possible treating function against obesity. LIVESTRONG.COM offers diet, nutrition and fitness tips for a healthier lifestyle. Achieve your health goals with LIVESTRONG.COM's practical food and fitness tools. Healthy Weight Loss and Dieting Tips How to Lose Weight and Keep It Off. In our eat-and-run, massive-portion-sized culture, maintaining a healthy weight can be tough. How To Lose Weight The Healthy Ways To Lose WeightLooking to lose weight? Most Americans go on a diet at some point, but why not change your lifestyle? See these easy weight loss tips. The best weight loss tips of all time Losing weight is hard. Losing weight and then keeping it off is even harder. Case in point: 74% of adults in the United States. Capsaicin improves fat oxidation. Studies have proven that sufficient amounts of capsaicin can stop the accumulation of fat in the liver by increasing the rate of breaking down lipids and converting them to energy. Capsaicin improves stamina. According to clinical findings, taking capsaicin- rich foods helps in lasting longer during heavy workouts and aids in faster recovery after every strenuous physical activity. This is possible by increasing the body's oxygen intake by up to 7. Capsaicin protects the cells from damages. A piece of hot pepper contains an overwhelming amount of phytochemicals in the forms of carotenoids and flavonoids - two powerful antioxidants that show fighting properties against free radicals, the main causes of cancer. Capsaicin supplies vitamins. Hot pepper is a rich source of vitamins A and C that can help you fight diseases and strengthen your immune system. These vitamins also work as very potent antioxidants that can fight the signs of aging. Capsaicin cuts off binging habit. Spicy flavor enhancers naturally make eating less enjoyable because of their numbing effect to the tongue. How to Lose Weight Fast. If you want to lose weight quickly, exercise daily, and keep up the cardio. Understand that you may not lose more than a. While hotness works great in small quantities, not many people can eat spicy foods in large amounts. Sources for this article include: http: //abcnews. About the author: Sandeep has written many health field articles for both Internet and print publication. He currently writing for insurancetips. Read More articles from Sandeep: 5 Must- Know Things about Car Insurance. Top 5 Reasons Your Health Insurance Premium Will Rise in 2. Top 5 Tips for Finding Affordable Health Insurance Policy. With more than 20 years of experience in the fitness industry, she. How to Lose Weight: 4. Fast, Easy Tips. 1. Write down what you eat for one week and you will lose weight. Studies found that people who keep food diaries wind up eating about 1. Watch out for weekends: A University of North Carolina study found people tend to consume an extra 1. Then cut out or down calories from spreads, dressings, sauces, condiments, drinks, and snacks; they could make the difference between weight gain and loss. Need major weight- loss motivation? Add 1. 0 percent to the amount of daily calories you think you’re eating. If you think you’re consuming 1,7. Chances are, the new number is more accurate. Adjust your eating habits accordingly. Get an online weight loss buddy to lose more weight. A University of Vermont study found that online weight- loss buddies help you keep the weight off. The researchers followed volunteers for 1. Those assigned to an Internet- based weight maintenance program sustained their weight loss better than those who met face- to- face in a support group. Get a weight- loss mantra. You’ve heard of a self- fulfilling prophecy? If you keep focusing on things you can’t do, like resisting junk food or getting out the door for a daily walk, chances are you won’t do them. Instead (whether you believe it or not) repeat positive thoughts to yourself. After breakfast, stick to water. At breakfast, go ahead and drink orange juice. But throughout the rest of the day, focus on water instead of juice or soda. The average American consumes an extra 2. That’s nearly 9. 0,0. And research shows that despite the calories, sugary drinks don’t trigger a sense of fullness the way that food does. Eat three fewer bites of your meal. Doing any of these can save you about 1. Watch one less hour of TVA study of 7. Sacrifice one program (there’s probably one you don’t really want to watch anyway) and go for a walk instead. Wash something thoroughly once a week. Whether that’s a floor, a couple of windows, the shower stall, bathroom tile, or your car, a 1. Scrub for 3. 0 minutes and you could work off approximately 1. Content continues below ad. Wait until your stomach rumbles before you reach for food. It’s stunning how often we eat out of boredom, nervousness, habit, or frustration. If you’re hankering for a specific food, it’s probably a craving, not hunger. If you’d eat anything you could get your hands on, chances are you’re truly hungry. Find ways other than eating to express love, tame stress, and relieve boredom. Sniff a banana, an apple, or a peppermint when you feel hungry. You might feel silly, but it works. Hirsch, M. D., neurological director of the Smell & Taste Treatment and Research Foundation in Chicago, tried this with 3,0. One theory is that sniffing the food tricks the brain into thinking you’re actually eating it. Stare at the color blue. There’s a good reason you won’t see many fast- food restaurants decorated in blue: it functions as an appetite suppressant. So serve up dinner on blue plates, dress in blue while you eat, and cover your table with a blue tablecloth. Conversely, avoid red, yellow, and orange in your dining areas. Studies find they encourage eating. Eat in front of mirrors and you’ll lose weight. One study found that eating in front of mirrors slashed the amount people ate by nearly one- third. Having to look yourself in the eye reflects back some of your own inner standards and goals, and reminds you of why you’re trying to lose weight in the first place. Spend 1. 0 minutes a day walking up and down stairs. The Centers for Disease Control says that’s all it takes to help you shed as much as 1. Walk five minutes for at least every two hours. Stuck at a desk all day? A brisk five- minute walk every two hours will parlay into an extra 2. And getting a break will make you less likely to reach for snacks out of antsiness. Francesco. Corticchia/i. Stock. 15. You’ll lose weight and fat if you walk 4. The reason we’re suggesting 4. Duke University study found that while 3. Burning an additional 3. Don’t buy any prepared foodthat lists sugar, fructose, or corn syrup among the first four ingredients on the label. You should be able to find a lower- sugar version of the same type of food. If you can’t, grab a piece of fruit instead! Look for sugar- free varieties of foods such as ketchup, mayonnaise, and salad dressing. Also, avoid partially hydrogenated foods, and look for more than two grams of fiber per 1. Finally, a short ingredient list means fewer flavor enhancers and empty calories. Content continues below ad. Put your fork or spoon down between every bite. At the table, sip water frequently. Intersperse your eating with stories for your dining partner of the amusing things that happened during your day. Your brain lags your stomach by about 2. If you eat slowly enough, your brain will catch up to tell you that you are no longer in need of food. Throw out your “fat” clothes for good. Once you’ve started losing weight, throw out or give away every piece of clothing that doesn’t fit. The idea of having to buy a whole new wardrobe if you gain the weight back will serve as a strong incentive to stay fit. Close the kitchen for 1. After dinner, wash all the dishes, wipe down the counters, turn out the light, and, if necessary, tape closed the cabinets and refrigerator. Late- evening eating significantly increases the overall number of calories you eat, a University of Texas study found. Stopping late- night snacking can save 3. Walk before dinner and you’ll cut calories AND your appetite. In a study of 1. 0 obese women conducted at the University of Glasgow in Scotland, 2. Stock. 21. Make one social outing this week an active one. Pass on the movies and screen the views of a local park instead. Not only will you sit less, but you’ll be saving calories because you won’t chow down on that bucket of popcorn. Other active ideas: a tennis match, a guided nature or city walk (check your local listings), a bike ride, or bowling. Adding 2,0. 00 steps will help you maintain your current weight and stop gaining weight; adding more than that will help you lose weight. Put less food out and you’ll take less in. Conversely, the more food in front of you, the more you’ll eat. So instead of using regular dinner plates that range these days from 1. Instead of 1. 6- ounce glasses and oversized coffee mugs, return to the old days of 8- ounce glasses and 6- ounce coffee cups. Eat 9. 0 percent of your meals at home. You’re more likely to eat more. Restaurants today serve such large portions that many have switched to larger plates and tables to accommodate them. Floortje/i. Stock. Serve food on your plate instead of on platters. If you eat your dinner restaurant style on your plate rather than family style, helping yourself from bowls and platters on the table, you’ll lose weight. Most of us tend to eat an average of 1. You’ll avoid that now because when your plate is empty, you’re finished; there’s no reaching for seconds. Content continues below ad. Don’t eat with a large group. A study published in the Journal of Physiological Behavior found that we tend to eat more when we eat with other people, most likely because we spend more time at the table. But eating with your significant other or your family, and using table time for talking in between chewing, can help cut down on calories. Order the smallest portion of everything. If you’re out and ordering a sub, get the 6- inch sandwich. Buy a small popcorn, a small salad, a small hamburger. Again, studies find we tend to eat what’s in front of us, even though we’d feel just as full on less. Eat water- rich foods and you’ll eat fewer calories overall. A body of research out of Pennsylvania State University finds that eating water- rich foods such as zucchini, tomatoes, and cucumbers during meals reduces your overall calorie consumption. Other water- rich foods include soups and salads. You won’t get the same benefits by just drinking your water, though. Because the body processes hunger and thirst through different mechanisms, it simply doesn’t register a sense of fullness with water (or soda, tea, coffee, or juice). Bulk up your meals with veggies. You can eat twice as much pasta salad loaded with veggies like broccoli, carrots, and tomatoes for the same calories as a pasta salad sporting just mayonnaise. Same goes for stir- fries, omelets, and other veggie- friendly dishes. If you eat a 1: 1 ratio of grains to veggies, the high- fiber veggies will help satisfy your hunger before you overeat the grains. Bonus: Fiber is highly beneficial for preventing constipation, which can make you look bloated. Avoid white foods. There is some scientific legitimacy to today’s lower- carb diets: Large amounts of simple carbohydrates from white flour and added sugar can wreak havoc on your blood sugar and lead to weight gain. While avoiding sugar, white rice, and white flour, however, you should eat plenty of whole- grain breads and brown rice. One Harvard study of 7. Switch to ordinary coffee. Fancy coffee drinks from trendy coffee joints often pack several hundred calories, thanks to whole milk, whipped cream, sugar, and sugary syrups. A cup of regular coffee with skim milk has just a small fraction of those calories. And when brewed with good beans, it tastes just as great. You can also try nonfat powdered milk in coffee. You’ll get the nutritional benefits of skim milk, which is high in calcium and low in calories. And, because the water has been removed, powdered milk doesn’t dilute the coffee the way skim milk does. If you’re going to indulge, choose fat- releasing foods. They should help keep you from feeling deprived and bingeing on higher- calorie foods. For instance: honey has just 6. Eggs have just 7. Part- skim ricotta cheese has just 3. Dark chocolate has about 1. And a University of Tennessee study found that people who cut 5. The researchers concluded that the calcium in low- fat dairy foods triggers a hormonal response that inhibits the body’s production of fat cells and boosts the breakdown of fat. Content continues below ad.
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