Is chia seeds effective to loss weight?

@healthbiztips chia seed chia seeds health blog healthbiztips lose weight superfood superfoods Weight Loss Weight Loss Tips

Is chia seeds effective to loss weight?

May 09, 2019

How effective is chia seeds in terms of lossing weight? | Healthbiztips

Chia seeds' effectiveness for weight loss lies in it's high fiber and protein content.

2 tablespoon (equivalent to 1oz) chia seeds boasts a whoopin 9.8 g fiber and 4.69 g protein.

Is chia seeds effective to loss weight? | Healthbiztips
photo credit: Kaffee Meister @kaffeemeister @unsplash

@healthbiztips by Arlene Gentallan

Chia seeds' fiber content is so incredibly high that just 2 tbsp of it meets a third of your daily fiber needs.

Fiber is good for digestion. It absorbs water and fat which fills up space in your gut, making you feel full and satisfied.

Protein in the diet reduces cravings so you don't end up ruining your weight loss commitment.

How much calories does chia seeds contain?

Chia seeds contains high amount of calories. Every 2 tbsp contains approximately 150 calories.

It is a known fact that in order to lose weight, your calorie expenditure must exceed your caloric intake.

Even so, chia seeds' exceptional fiber, mineral, antioxidant, and protein content can not be set aside.

The trick to successfully lose weight with chia seeds is to use this superfood as a replacement for calorie-rich foods and beverages such as soft drink and milk tea.

So, instead of drinking your regular dose of carbonated beverage and coffee shake, switch it to lemon water with chia seeds.

In place of chocolate chip cookies for snack, why not opt for a chia seed bread?

Instead of milk shake, why not make a blueberry with chia seeds smoothie instead.

Our food choices greatly determines if our weight loss effort will succeed or not.


Chia seeds' potential for weight loss lies in it's amazing health benefits, however, do realize that chia seed in itself is not an all-in one solution. Note that a weight loss attempt is usually futile without the combination of diet, exercise, determination, and motivation.

Blueberry Chia Jam Recipe

Quick & Easy Chia Seeds and Water Recipe

How to consume chia seeds?

Health Benefits of Chia Seed

Green coffee bean extract for Weight loss

@healthbiztips coffee green coffee bean green coffee bean extract health blog healthbiztips Weight Loss Weight Loss Tips

Green coffee bean extract for Weight loss

March 19, 2019

Green coffee bean extract for Weight loss

Green coffee bean extract has gained popularity as a weight loss supplement.

It's key content is chlorogenic acid, a polyphenol which aids in weight loss by lessening the absorption of carbohydrate and impeding the formation of new fat cells.

@healthbiztips by Arlene Gentallan

Green coffee beans is simply coffee beans that is not roasted, hence, it retained it's green color. Like regular coffee beans, green coffee bean extract also contains caffeine that boosts the body's metabolism which enables the body to burn more calories


Depending on the variety of a coffee bean, roasting it can either decrease or increase it's amount of polyphenol content.

Green coffee bean extract is a rich source of antioxidants in the form of polyphenols which prevents DNA damage and gene mutations.


Studies in mice revealed that even decaffeinated green coffee bean extract exerts weight loss, anti-inflammatory, and anti-diabetic property. Taking green bean extract reduces visceral fat thickness, reduces lipid in the blood, and enhances insulin sensitivity.


Resources:

	Priftis, Alexandros et al. “Comparison of antioxidant activity between green and roasted coffee beans using molecular methods” Molecular medicine reports vol. 12,5 (2015): 7293-302. Song, Su Jin et al. “Decaffeinated green coffee bean extract attenuates diet-induced obesity and insulin resistance in mice” Evidence-based complementary and alternative medicine : eCAM vol. 2014 (2014): 718379.

Inadequate Sleep boosts Appetite

@healthbiztips appetite health blog healthbiztips sleep weight gain Weight Loss Weight Loss Tips

Inadequate Sleep boosts Appetite

November 29, 2018

Loosing few hours of precious sleep each night can leave you with more than an eye bug and a sleepy day. Lack of enough sleep can literally add up several pounds to your weighing scale. The connection between inadequate sleep and obesity is so strong that we can no longer take this fact for granted.

Inadequate Sleep boosts Appetite...here's the science behind it

@healthbiztips by Arlene Gentallan

Not having enough sleep messes up with the body's hormones and metabolism.

Scientific studies show that inadequate sleep decreases leptin hormone and increases ghrelin hormone in the body leading to an increase in appetite, which can consequently, lead to an inevitable weight gain.


The role of leptin and ghrelin

Leptin is a hormone produced by fat cells whose purpose is to suppress appetite and increase metabolism. However, even when obese people have high leptin levels, their body has become immune to it's effect.

Moreover, leptin promotes inflammation, an important precursor in the development of many chronic diseases such as cardiovascular disease, autoimmune disease, and inflammatory bowel disorder.

Ghrelin is a hormone produced by the stomach whose role is to increase appetite and make you feel hungry.

Don't underestimate appetite's critical role in weight gain. The role of leptin and ghrelin in appetite control is recognized in the use of ghrelin-suppresing drug to curb one's appetite to loose weight.

A study shows that individuals who sleep less than 7 hours each night consequently eat more when they are awake.

How long is an adequate sleep?

According to the National Sleep Foundation, the number of hours of sleep considered adequate for a person varies by age group:

• Teenagers (14-17 years old) should get around 8-10 hours of sleep each night.
• Young adult (18-25 years old) should get around 7-9 hours of sleep each night.
• Adults (26-64 years old) should get around 7-9 hours of sleep each night.
• Older adults (65 years old and above) should get around 7-8 hours of sleep each night.

There are people who want to desperately loose weight only to be defeated by their good appetite and poor self control. Compounding the problem is the presence of stress which can inevitably add more pounds to the scale.

At some point, an overweight person will want to shed off those extra pounds, but the harsh reality is it's easier to gain fats rather than to loose them. You certainly can't loose all those nasty pounds overnight...well, unless you undergo liposuction. Many people give up on loosing weight because they loose motivation owing to the fact that the weight loss journey is both hard and long.

It may seem futile at first, but habit builds a strong foundation. Why not start off your weight loss initiative with an adequate good night's sleep.


Resources:

Markwald, Rachel R et al. “Impact of insufficient sleep on total daily energy expenditure, food intake, and weight gain” Proceedings of the National Academy of Sciences of the United States of America vol. 110,14 (2013): 5695-700.

Prinz P (2004) Sleep, appetite, and obesity—What is the link? PLoS Med 1(3): e61.

National Sleep Foundation. How Much Sleep Do We Really Need? https://www.sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-need