You’ve probably heard of garlic, and you may wonder, “Is garlic good for weight loss?” There are several benefits of this versatile herb, including reduced blood pressure and waist circumference. You may also know that garlic boosts metabolism and reduces blood pressure. But do you know all the other benefits, too? Read on to learn more about these two foods. The best way to use garlic for weight loss is in capsule form. Garlic capsules are bioavailable, safe for the digestive system, and are the easiest way to reap the benefits of this powerful herb.
There are numerous health benefits of garlic, but the primary one is its ability to lower bad cholesterol and regulate blood pressure. Garlic supplements may have this effect, as a recent review of nine studies found a significant reduction in total cholesterol in participants who took garlic supplements. In addition, allicin may lower blood pressure, keeping it within healthy limits. A study of adults with high blood pressure found that garlic supplements significantly reduced their systolic blood pressure compared to placebo recipients.
In addition to weight loss, the active compounds in garlic may protect against health problems and improve the immune system. Some research suggests that allicin may protect against cancer. It may also improve the recovery time of muscles after exercise, reduce the risk of blood clots, and lower cholesterol. Other benefits include lowering blood pressure and helping the body fight infections. Though there are few known side effects of garlic supplements, some people may experience digestive problems or even bleeding. For these reasons, it’s best to consult with your physician before beginning any new regimen.
Reduces blood pressure
Regular exercise can lower blood pressure and improve overall health. Exercise that lowers blood pressure can be done almost anywhere. Walking, jogging, cycling, swimming, or dancing are all good options. High-intensity interval training, or HIIT, involves short bursts of exercise followed by periods of less vigorous activity. Strength training, such as lifting weights, can also lower blood pressure. Strength training should be done two days a week, but it is important to consult with a health care provider if you are concerned.
Losing just ten pounds of body weight has been proven to reduce blood pressure by 10 points, making it an especially effective way to lower blood pressure in overweight patients. Excess weight not only increases your risk of cardiovascular disease and stroke, it also puts stress on your weight-bearing joints. Every extra pound puts four pounds of pressure on your knees and ankles. That’s why losing even a small amount of weight can improve blood pressure.
One of the best ways to increase your metabolism is to eat more whole grains. These are high in fiber and require more work to digest than refined grains, like bread or pasta. Whole grains help your body stay more active, which means your metabolic rate stays high and you burn more calories. One study from Pomona College showed that whole grains increased the amount of energy people burn after eating by 50%. Another study suggests that whole grains can help you lose weight by increasing your energy levels.
Another method for increasing your metabolism is to incorporate interval training into your regular cardio workout. Adding interval training to your regular workout can help you lose weight twice as fast as people who only do a typical cardio workout. To do interval training, add short, high-intensity bursts of exercise to your treadmill or exercise bike routine. Interval training has been proven to increase your metabolism and burn more calories.
Reduces waist circumference
One study has shown that an Internet-based intervention significantly reduces waist circumference compared to usual care or minimal interventions. This finding was consistent across all four studies, and the interventions that included social support showed similar effects to those that did not. The research also suggests that the components of a lifestyle intervention are important for waist circumference reduction. This article provides an overview of the main features of such programs. Further, it outlines the factors that affect the change in waist circumference.
A healthy waist circumference is an indicator of overall health and disease risk. While the body mass index, a measure of weight to height ratio, does not take into account the distribution of fat, a large waist circumference may indicate a large percentage of fat in the intra-abdominal region. This fat is more metabolically active than fat elsewhere in the body. If you’re concerned about your waist circumference, consult your primary care provider.
A reduction in appetite can contribute to improved body weight management. This dietary-based concept is interesting and could help with treatment of overweight and obesity. Researchers studied subjects in controlled experiments to see if food products that are intended to suppress the appetite are effective. The results showed that the participants lost about 8% of their original body weight. The participants were told to follow national dietary guidelines and to use the food products that reduced appetite. They were also asked to rate their appetite with visual analogue scales during standardized appetite probe days.
Fiber may also reduce appetite. Studies have shown that people with high fiber diets have lower obesity rates. However, fiber supplementation is not as effective as other methods. Further research is needed to determine which sources of fiber are most effective. Physical exercise is also an excellent appetite suppressant. Exercising regularly decreases the levels of ghrelin, the hormone that causes hunger. It also boosts levels of hormones that help you feel full.