Weight loss supplements are everywhere. People who are overweight or obese can choose from a variety of weight loss supplements being offered in health stores and pharmacies. Some of them are prescription only medications while majority of these products can be purchased over the counter. Consumers can also decide what type of supplement to take such as weight loss pills, capsules, tonics, herbal concoctions or patches. But one of the common the questions asked by the consumer is, which of these weight loss supplements are effective?

Fish Oil as Weight Loss Supplement

The health benefits of fish oil was discovered 30 years ago and several studies have proven its effectiveness in controlling some diseases such as cardiovascular disease, diabetes, cancer and arthritis. It is also noted to reduce inflammation. The active compounds in fish oil are the omega-3 fatty acids docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA).

The efforts to discover the other health benefits of fish oil, new studies have been conducted particularly its use in losing weight. There were previous studies showing the positive effects of omega-3 fatty acids in reducing weight in animals. This prompted a group of researchers to validate these results by conducting a study on humans.

Fish Oil Tested on Overweight and Obese

Researchers from The Cooper Institute in Dallas led by Dr. Laura F. DeFina studied the effects of fish oil on 128 overweight and obese individuals. Their findings were published in the December issue of the American Journal of Clinical Nutrition.

The 128 individuals were composed of men and women classified as overweight or obese. They were also required to undergo a diet and exercise program. The participants took 5 fish oil capsules every day for 24 weeks. Their daily intake of fish oil was equivalent to 3 grams of omega-3 fatty acids. The other group was put on a placebo. Every participant was required to do at least 150 minutes of aerobic exercise per week and 20 to 30 minutes of strength training at least twice a week.

The Findings

Dr. DeFina and her colleagues found out that the use of fish oil in weight reduction did not showed significant results. Though both groups lost weight after completing the study, the figures revealed that the amount of lost weight between those who took omega-3 supplement and those who took placebo capsules were almost in the same level. The omega-3 group lost an average of 5.2 kilograms while the placebo group lost 5.8 kilograms.

Those who completed the study lost at least 5 percent of their weight. The researchers noted an increase in omega-3 concentration in blood from those who took fish oil capsules. They said that, although it did not produce much benefit in weight loss, it also produced a positive effect in cardiovascular health of the individual. “Whereas one may not enhance weight loss by taking supplements with this level of omega-3 fatty acids, the protective cardiovascular effect should still be realized because of the sheer increase in blood concentrations of the fatty acids.” Dr. Defina also added that weight-loss programs associated with the use of omega-3 polyunsaturated fatty acids seemed appropriate.

Other Benefits of Omega-3 in Fish Oil

Although fish oil may not be effective in accelerating your weight loss, there are other great health benefits that this supplement can give. Aside from helping ward off heard disease, it is also used for depression and psychological disorders. A UCLA study also noted that omega-3 fatty acids help prolong the lifespan of patients with coronary heart disease.

If you want to take natural omega-3 you can choose from salmon, bluefin tuna, mackerel, anchovies, herring, rainbow trout, crustaceans, and sardines. There are also Omega-3 capsules but be sure to buy only pure fish oil and with balanced DHA and EPA contents.

Most of the time, people become obese because of the foods they eat. Uncontrolled cravings and unhealthy type of foods are all major contributors in gaining weight. Add to this, is the effect of the holiday season where people tend to eat more. According to a study, people gain an additional pound during the holidays which is not good for those who would want to stay fit and slim.

Staying slim doesn’t mean that you have to starve yourself. Experts say that it is the type of foods that makes you fat and overweight. Choosing the right kind of foods will help ease your burden of losing those excess fats. And guess what, foods that will help you stay fit and slim are not hard to find. Just look in your fridge or in your kitchen.

Eat Fat Burning Foods

As I said earlier, burning those excess fats should not be a burden to you. Foods like cheese, almonds, coffee, green tea, eggs, pepper and mushroom are great fat burning foods. These will help boost your body’s metabolism. Just add these to your daily meals to see the result. Below are the reasons why these foods are important in your weight loss goal.

Hot and spicy

There are studies that prove hot peppers can improve metabolism. The substance in pepper called capsaicin is responsible for the fat burning effects to the body. Capsaicin works by sending fat burning signals to the brain. It is estimated that capsaicin in pepper can at least burn 100 calories per day. If hot and spicy foods are not your type, you can look for other variety of peppers that are not too strong but still have the fat burning effects.

Nuts and cheese

Nuts with high alpha-linolenic acid content are an important addition to your diet. Almond is the best choice because it can be eaten anytime and anywhere. It can be part of your snacks or included in your desserts. According to the International Journal of Obesity, almonds can effectively reduce weight and body mass index by as much as 18%. Eating at least 12 pcs. of almonds or 3 ounces a day speeds up the metabolism of the body.

Do you know that full fat cheese can help you control weight gain? According to the American Journal of Clinical Nutrition, women who ate an ounce of cheese daily gained fewer pounds as compared to those people who have not included cheese in their daily diet. Health experts say that the conjugated linoleic acid in cheese works as a fat burning tool.

Drinking Your Favorite Tea or Coffee

For coffee lovers, this is good news. Aside from the relaxing effect of coffee, drinking at least 1 cup will help increase metabolism by at least 15%. This is equivalent to 15 to 25 calories burned. But to gain the benefits, choose black coffee. Avoid sugar and creamer.

Some people may not like the taste of green tea but this time you have to include it in your diet. The ECGC found in green tea is responsible in burning your excess fats. Drinking 3 cups of tea can help burn 30 calories per day.

Sunny Side Up

Eggs do not only help build lean muscles but also helps in the metabolism. It is also believed that adding a little more fat in your breakfast increase the fat burning activities of your body throughout the day as compared to carbohydrate rich breakfast. And lastly, adding portobello mushrooms in your dish does not only make your meal healthier but also adds to the burning of fats in your body.

These are some of the foods that are effective in controlling weight gain. Don’t forget to include these in your meal plan to stay fit and healthy.

Have you ever wondered why most men lose weight faster? Are women destined to suffer from the burden of being overweight or obese longer than men? If you answered yes, you are wrong. According to the editor in chief of the Self magazine, the reason why men could shed excess fats faster is due to their attitude in addressing the problem. Though their strategies are not that hard to follow, women tend to complicate things which usually result to unsuccessful weight loss.

Lucy Danziger compiled some tips from health and nutrition experts and explained why women should not worry why they encounter difficulty in losing weight. If women want to lose fats faster, follow what men do. The first thing women should consider is to avoid low calorie foods or items labeled as diet foods. According to Heidi Skolnik, former team nutritionist for the New York Giants, eating whole foods is okay. Aside from the necessary nutrients you get, it is also more psychologically fulfilling. Women should replace their unhealthy snacks with nuts, yogurt, fruits or vegetables.

Do Things One at a Time

The problem of most women is they want to solve their weight problem in an instant. Men on the other hand, tend to do things one at a time. “They’re wired to concentrate on a single thing, whereas the female brain evolved to approach tasks from a wide perspective,” said Helen Fisher, Ph.D., a biological anthropologist at Rutgers University at New Brunswick, New Jersey. Danziger advice women to choose first a particular habit or activity that will help them lose weight. Cutting down on calorie and fat intake or going to gym daily, and a change in lifestyle all at once will only lead women to failure. Women should pick one that she could religiously follow and once it becomes successful, she can move on to the next.

Strength training

Men usually perform exercises that focus on developing muscles. This is another effective way in losing those excess fats. Though it may not lead to immediate reduction in weight, fats are replaced with muscles which is better. Holly Perkins, an ExerciseTV trainer in Los Angeles, recommends strength training to women rather than focusing on cardio workouts. This will help improve metabolism, burn more calories and sculpts sexy muscles.

Don’t Be Affected by Your Emotions

Experts say that women tend to be more emotional which usually lead to unhealthy eating. Some women even engage in binge eating when experiencing emotional problems. Men can easily control their eating habits as well as their emotions. Eat only when you are hungry or needs energy.

Worrying Too Much

Men do not worry too much on the progress of their weight loss as compared to women. If you can’t see any dramatic result in your weight loss activities, don’t despair. Not all people can have the same result. Others may lose weight faster but others may take some more weeks to get an extra pound reduction in weight. It is also better to be with people who can help boost your motivation to lose weight.

Attitude plays a major role in how men lose weight. “Their attitude and the fact that they give themselves credit for the smallest victories, whereas women have a tendency to be too hard on themselves,” said Danziger. Follow these tips and you will surely see some good results.