You don't exactly lose weight during sleep. Sleep isn't a major fat burner because your body doesn't use as much energy while you're snoozing. But it still requires calories to carry out basic functions like breathing or maintaining your body temperature, which are happening around the clock.

But the rate is slower, since our metabolism and energy needs are lower when sleeping," Dr. It's important to note, though, that the hormones that influence appetite such as ghrelin and leptin are reset during proper sleep. So getting enough sleep helps indirectly with fat burning by helping to regulate your appetite.

It's no secret that the health of your microbiome — the community of bacteria living in your gut — play a major role in your health overall, including your weight. Here's why: Certain types of bacteria have been shown to be more efficient at breaking down food particles in the gut and help absorb more calories, increasing the chance for obesity.

People with obesity have a higher proportion of these more efficient gut bacteria, Dr. Spiegel explains, while people who do not have overweight have higher concentrations of less efficient gut bacteria, and in turn, absorb fewer food particles in their gut.

The types of bacteria in your gut aren't fixed, though. Experts still have a lot to learn about the relationship between gut health and weight, and it's hard to say for certain which strains of bacteria could be the most helpful for weight loss, Dr.

Spiegel points out. But engaging in gut-friendly habits as a whole seem to be helpful, so consider the following when you're working toward losing fat:. Women and men lose body fat in the same way, but sex can affect how quickly or slowly a person is able to lose fat.

Men have higher levels of the hormone testosterone, which promotes the growth of lean muscle tissue and can make fat loss quicker and easier. For women, it's the breasts, bum and thighs," says Wilcock. That's not to say that women can't lose body fat or reach their desired body fat percentage.

But they might have to work a little bit harder. The Cleveland Clinic recommends women do 30 minutes of resistance training at least twice a week to boost muscle mass.

And of course, pay close attention to how many calories you're taking in. While everyone's calorie needs are a little different, women may need to eat between 1, and 1, calories daily to lose weight. But keep in mind that the right number depends on a wide variety of factors, including your age, current weight and activity level.

When you're trying to lose fat, it helps to know where exactly you're starting from. While a typical bathroom scale can tell you how much you weigh, it's not the best tool for figuring out your body fat percentage or tracking your fat loss.

For that, you'll need body fat calipers. This handheld device is designed to measure the thickness of skin at the biceps, triceps, low shoulder blade and hip, which experts can use to calculate your body's percentage of fat.

Since it's tough to take accurate skinfold measurements at home, your best bet is to have it done by a personal trainer or health practitioner. Calipers aren't the only tool for measuring body fat, but they're widely considered to be the simplest and least expensive, per the ACE.

The problem is, while calipers are fairly accurate, they're not foolproof. If you're looking for a super precise measurement, consider getting a dual X-ray absorptiometry DEXA scan. These scans send small electrical currents through the body to give a super accurate analysis of a person's weight, body fat, muscle mass and water.

A body composition scale — either at home or in a doctor's office — is a useful alternative and can be fairly accurate depending on the quality of the scale. Our bodies store fat when we take in more energy than we use up. So in order to lose fat, we need to reverse that process.

By using more calories than you take in, your body will burn fat from its fat stores to cover the rest of your energy needs.

Eating a lower-calorie diet is one way to make that happen, but you might also consider changing when you eat intermittent fasting and the quality of the foods you're taking in fewer processed fare and more nutritious, high-fiber and anti-inflammatory foods. You can get an extra boost by exercising regularly, especially with interval or strength-training workouts.

And you can help support the process by getting adequate sleep and nurturing your gut health. Our bodies are good at maintaining and gaining weight because, historically, that's helped us survive tough times. Remember, our bodies store fat in preparation for possible times of food scarcity.

This makes it hard to lose weight. Plus, some factors like your genetics, for example are out of your control. But adopting healthy, sustainable habits — like eating right and being active — can help, as can using metabolic tools like medications if needed. Big changes aren't easy, of course, and when you try to make too many drastic shifts at once, they can feel overwhelming and become hard to stick with, says Dr.

And when that happens, any weight you might've managed to lose will creep back. The key, instead, is making shifts that you can really live with. That might mean enjoying a moderate portion of dessert when a craving strikes instead of trying to swear off sugar for good, or committing to walking for 30 minutes most days of the week instead of trying to run for an hour every single day.

When your healthy habits feel sustainable, you'll be more likely to stick with them and eventually lose weight. Fat loss happens when you burn more energy than your body takes in. You can speed the process along by drastically cutting your calorie intake or engaging in extreme exercise.

This crash-diet approach tends to be hard to keep up, though, and it can result in the loss of lean muscle mass. As a result, "these types of diets aren't usually successful and one gains the weight back," Dr.

A slow-and-steady approach tends to be more successful. That can typically be achieved by reducing your calorie intake by around calories per day and making other lifestyle changes, the Mayo Clinic notes. The best way to burn body fat — especially if you want to lose body fat without losing weight — is through a combination of dietary changes and increasing your activity level.

There's no one-size-fits-all way to do that. Cardiovascular exercises like walking, running, cycling or swimming can all be effective, but so can high-intensity workouts or intervals if you're pressed for time, Dr. Nazarian notes. But if you really want to change your body composition for the better, add resistance exercises to your routine to work toward building more lean muscle mass.

Body mass index or BMI is a number that uses height and weight to calculate how much body fat a person has. It may be helpful for your doctor to determine whether you have underweight, overweight or obesity though experts agree it's not perfect.

But: "There is no specific BMI at which muscle loss begins to occur," Dr. It's possible to lose large amounts of weight — and to lose body fat when you have a high body fat percentage — but it takes dedication, patience and time.

Because experts recommend aiming to drop just 1 to 2 pounds per week, losing 50 pounds could take several months to a year or more.

That might be longer than you'd like, but it's normal — and in fact, it improves the odds that you'll be able to maintain your loss for the long run.

Excess body fat can lead to a number of negative health effects over time. According to the Centers for Disease Control and Prevention CDC , these may include:. The good news is, your risk for many of these conditions drops significantly when you lose weight.

So consider what sustainable healthy changes you can work on and get started. Weight Management Weight and Body Fat Body Fat. Nonetheless, more information is needed on yohimbine before it can be recommended as a go-to fat-burning supplement.

Furthermore, because yohimbine keeps your adrenaline levels elevated, it may cause side effects like nausea, anxiety, panic attacks, and high blood pressure It also can interact with common medications for blood pressure and depression.

If you take medications for these conditions or have anxiety, you might want to avoid yohimbine Yohimbine may help you burn fat by keeping adrenaline levels high and blocking receptors that normally suppress fat-burning.

However, it can cause unpleasant side effects in some people. However, they often do not live up to their hefty claims and may even harm your health 2. Unfortunately, there have been many cases of fat-burning supplements being pulled off the market because they were tainted with harmful ingredients Additionally, there have been many cases in which contaminated supplements caused dangerous side effects like high blood pressure, strokes, seizures, and even death On a brighter note, the natural supplements listed above can help you burn fat when added to a health-promoting routine.

Keep in mind that a supplement cannot replace a nutrient-rich diet and regular exercise. They simply help you get the most out of health-promoting activities like exercising and eating a balanced diet. In some cases, commercial fat burners can be dangerous, as they are not FDA regulated.

There have been cases of dangerous side effects and contamination with harmful ingredients. Several other supplements may help you lose weight. However, they either have side effects or lack evidence to support their claims. There are other supplements that may help you burn fat, including 5-HTP, synephrine, green coffee bean extract, CLA, and L-carnitine.

However, they each have limitations. However, plenty of natural solutions can help you burn more fat when combined with a health-promoting lifestyle that includes eating a nutrient-rich diet and exercising.

These natural solutions include caffeine, green tea extract, protein supplements, soluble fiber supplements, and yohimbine. Among these, caffeine, green tea extract, and protein supplements are likely to be the most effective at helping you burn fat.

Talk with a healthcare professional before starting the use of any new supplement to make sure you fully understand any risks, benefits, or interactions. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

Several natural foods and beverages have been shown to increase metabolism and promote fat loss. These 11 healthy foods can help you burn fat. testosterone levels are important in both genders, and deficiency can cause weight gain. Here's how increased testosterone can help you lose fat.

Many studies show that green tea can help you lose weight. It contains bioactive substances that can make you burn more calories, even at rest.

Coffee contains caffeine, a stimulant substance that is proven to increase the release of fats from the fat tissues and boost the resting metabolic…. Tribulus terrestris has been used since ancient times and boasts a long list of potential benefits.

Here's an evidence-based look at whether Tribulus…. A new study finds that people on the Atlantic Diet were less likely to develop metabolic syndrome, a set of risk factors for diabetes, heart disease…. New research suggests that eating a strict vegan or ketogenic diet can have a rapid positive effect on your immune system.

Salmon is a superfood packed with protein, minerals, and omega-3 fatty acids. Through studying specific metabolites in salmon, scientists now have a….

A new study shows how exposure to junk food content on Instagram increases cravings for salty or fatty foods and leads to feelings of stress, sadness….

Health experts share the most common mistakes people make when adopting the Mediterranean diet and offer tips on how you can avoid them. A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Farrell DJ, Bower L, Speedy DB Fatal water intoxication. J Clin Path 56 10 — Fenzl A, Kiefer FW Brown adipose tissue and thermogenesis.

Hormone Mol Biol Clin Investig 19 1 — Fomous CM, Costello RB, Coates PM Symposium: conference on the science and policy of performance-enhancing products. Fu C, Jiang Y, Guo J, Su Z Natural products with anti-obesity effects and different mechanisms of action.

J Agric Food Chem — Gades MD, Stern JS, Walter AH Chitosan supplementation does not affect fat absorption in healthy males fed a high-fat diet, a pilot study. Int J Obes Relat Metab Disord 26 1 — Galitzky J, Rivière D, Tran MA, Montastruc JL, Berlan M Pharmacodynamic effects of chronic yohimbine treatment in healthy volunteers.

Eur J Clin Pharmacol. Gannon MC, Nuttall FQ. Effect of a high-protein diet on ghrelin, glucagon, and insulin-like growth factor-I in obese subjects. Epub Mar Gittleman AL The fat flush diet plan review, 3rd edn. Barry Seaars. Mc Groaw-Hill. Gittleman AL Fat flush foods, 4th edn.

California: Seasars B. Gittleman AL Fat flush for life: A strategy to achieving weight-loss goals, 5th edn. Gray JA, Berger M, Roth BL The expanded biology of serotonin.

Annu Rev Med — Greer F, Friars D, Graham TE Comparison of caffeine, theophylline ingestion: exercise metabolism and endurance. J Appl Physiol 89 5 — Guerre M, Millo K Adipose tissue hormones. J Endocrinol Invest 25 10 — Guo L, Gurda GT, Lee SH, Molkentin JD, Williams JA Cholecystokinin activates pancreatic calcineurin-NFAT signaling in vitro and in vivo.

Mol Biol Cell 19 1 — Ha E, Zemel MB Functional properties of whey, whey components, and essential amino acids: mechanisms underlying health benefits for active people review.

J Nutr Biochem 14 5 — Haller CA, Anderson IB, Kim SY, Blanc PD An evaluation of selected herbal. Adverse Drug React Toxicol Rev 21 3 — Harms M, Seale P, Pezeshkian S. Brown and beige fat: development, function and therapeutic potential.

Nat Med. Harris RB Leptin-much more than a satiety signal. Ann Rev Nutr 21 6 — MathSciNet Google Scholar. Hofman Z, Smeets R, Verlaan G, Lugt R, Verstappen PA The effect of bovine colostrum supplementation on exercise performance in elite field hockey players.

Int J Sport Nutr Exerc Metab 12 4 — Holm C Molecular mechanisms regulating hormone-sensitive lipase and lipolysis. Biochem Soc Trans 31 6 — Hooper EF, Maglione M, Mojica WA, Suttorp MJ, Rhodes SL, Jungvig L Reduction in saturated fat intake for cardiovascular disease.

Cochrane Database Syst Rev 10 6 :CD Hsueh WA, Avula B, Pawar RS Major histocompatibility complex plays an essential role in obesity-induced adipose inflammation. Cell Metab 17 3 — Article PubMed PubMed Central CAS Google Scholar. Hursel R, Viechtbauer W, Westerterp-Plantenga MS The effects of green tea on weight loss and weight maintenance: a meta-analysis.

Int J Obes Lond 33 9 — Imbeault P, Pelletier C, Tremblay A Energy balance and pollution by organochlorines and polychlorinated biphenyl. Inagaki T, Sakai J, Kajimura S. Transcriptional and epigenetic control of brown and beige adipose cell fate and function.

Nat Rev Mol Cell Biol. PMC Ivy JL Effect of Pyruvate and dihydroxyactetone on metabolism and aerobic endurance capacity. Med Sci Sports Exerc 30 6 — Jeukendrup AE, Randell R Fat burners: dietary supplements for weight loss.

Obes Rev 12 10 — Jeukendrup AE, Randell RE, Coates PM Fat burners: nutrition supplements that increase fat metabolism. Johnson R, Bryant S, Huntley AL Green tea and green tea in health.

J Am sci 23 7 — Jones OA, Maguire ML, Griffin JL Environmental pollution and diabetes: a neglected association. Lancet 26 37 — Julkunen R, Janatuinen E, Kosma M, Mäki M a comparison of diets with and without oats in adults with celiac disease.

Gut 50 3 — Kahn SE, Hull RL, Utzschneider KM Mechanisms linking obesity to insulin resistance and type 2 diabetes. Karastergiou K, Smith SR, Greenberg AR, Fried SK Sex differences in human adipose tissues — the biology of pear shape.

Biol Sex Differ Article PubMed PubMed Central Google Scholar. Karst H, Steiniger J, Noack R, Steglich H Diet-induced thermogenesis in man: thermic effects of single protein, carbohydrates and fats depending on their energy amount.

Ann Nutr Metab — Kelly TF, Kapoor NK, Lieberman DZ The use of triiodothyronine as an augmentation agent in treatment-resistant bipolar II and bipolar disorder NOS. J Affect Disord 3 — Kennedy A, Martinez K, Schmidt S, Mandrup S, LaPoint K, McIntosh M Antiobesity mechanisms of action of conjugated linoleic acid.

J Nutr Biochem 21 3 — Kershaw EE, Flier JS Adipose tissue as an endocrine organ. J Clin Endocrinol Metab 89 6 — Kersten S Mechanisms of nutritional and hormonal regulation of lipogenesis. EMBO Rep 2 4 — J Agric Food Chem 56 17 — King MW Structure and function of hormones: growth hormone.

Clin Endocrinol 65 4 — Kissig M, Shapira SN, Seale P Snap shot: brown and beige adipose thermogenesis. Cell 1 — Klein AV, Kiat H Detox diets for toxin elimination and weight management: a critical review of the evidence. J Hum Nutr Diet. Klein S, Peters J, Holland B. Wolfe R. Effect of short- and long-term beta-adrenergic blockade on lipolysis during fasting in humans.

Am J Physiol. La Merrill M, Emond C, Kim MJ, Antignac JP, Le Bizec B, Clément K, Birnbaum LS, Barouki R Toxicological function of adipose tissue: focus on persistent organic pollutants.

Environ Health Perspect 2 — Lalchandani SG, Lei L, Zheng W, Suni MM, Moore BM, Liggett SB, Miller DD, Feller DR Yohimbine dimers exhibiting selectivity for the human alpha 2C-adrenoceptor subtype.

J Pharmacol Exp Ther. Lambert JD, Sang S, Yang CS Possible controversy over dietary polyphenols: benefits vs risks. Chem Res Toxicol 20 4 — Lardy H, Partridge B, Kneer N, Wei Y Ergosteroids: induction of thermogenic enzymes in liver of rats treated with steroids derived from dehydroepiandrosterone.

Proc Natl Acad Sci 92 14 — Article ADS Google Scholar. Lenz TL, Hamilton WR, Ernst E Supplemental products used for weight loss. J Am Pharm Assoc — Leonard ST, Worrel ME, Gurkovskaya OV, Lewis PB, Winsauer PJ Effects of 7-keto dehydroepiandrosterone on voluntary ethanol intake in male rats.

Alcohol 45 4 — Leonard WR Food for thought: dietary change was a driving force in human evolution. Sci Am 6 — Li T Vegetables and fruits: nutritional and therapeutic values.

United States: CRC Press, pp 1—2 ISBN Lim SS, Vos-Theo F, Abraham D, Danaei G, Shibuya K, Adair-Rohani H et al A comparative risk assessment of burden of disease and injury attributable to 67 risk factors and risk factor clusters in 21 regions, a systematic analysis for the Global Burden of Disease Study.

Lancet — Lyon CJ, Law RE, Hsueh WA Newly discovered endocrine functions of white adipose tissue: possible relevance in obesity-related diseases. Endocrinol — Lyon M, Bland J, Jones DS Clinical approaches to detoxification and biotransformation.

MacDonald E, Kobilka BK, Scheinin M Gene targeting--homing in on alpha 2-adrenoceptor-subtype function. Trends Pharmacol Sci ;18 6 —9. Madgula VL, Avula B, Pawar RS In vitro metabolic stability and intestinal transport of P57 from Hoodia gordonii. An overview of the clinical evidence. Planta Medica 73 4 Mallard SR, Howe AS, Houghton LA Vitamin D status and weight loss: a systematic review and meta-analysis of randomized and nonrandomized controlled weight-loss trials.

Am J Clin Nutr — Manore M, Champaign IL, Thompson J Regulation of fatty acid oxidation in skeletal muscle. Annual Rev Nutr — Manore MM Dietary supplements for improving body composition and reducing body weight: where is the evidence? Int J Sport Nutr Exerc Metab — Mehta T, Smith DL Jr, Muhammad J, Casazza K Impact of weight cycling on risk of morbidity and mortality.

Obes Rev 15 11 — Millan MJ, Mannoury CC, Chanrion B The role of serotonin in eating disorders. J Pharm Exp Ther 3 — Montama JP, Coutre IL, Conner KS In: Berg JM ed Fat detection, taste, texture and post ingestive effects, 3rd edn. Springer, New York. Muckelbauer R, Sarganas G, Grüneis A, Müller-Nordhorn J Association between water consumption and body weight outcomes: a systematic review.

Am J Clin Nutr 98 2 — Mudryj AN, Yu N, Aukema HM Nutritional and health benefits of pulses. Appl Physiol Nutr Metab 39 11 — Mussolino ME, Ingram DD, Boirit SE Weight loss from maximum body weight and mortality: the Third National Health and Nutrition Examination Survey Linked Mortality File.

Int J Obes — Naber AH, Laflamme DP, Hannah SS Increased protein metabolism promotes fat loss and reduces loss of lean body mass during weight loss.

Intern J Appl Res Vet Med 3 2 — Naber AH, Wanten GJ, Boirit SE Cellular and physiological effects of medium-chain triglycerides. Mini Rev Med Chem 4 8 — Nagai M, Komiya H, Mori Y, Ohta T, Kasahara Y, Ikeda Y Estimating visceral fat area by multi-frequency bioelectrical impedance.

Diabetes Care 33 5 — Nawrot P, Jordan S, Leonard S Effects of caffeine on human health. Food Addit Contam 20 1 :1— Naz A, Butt MS, Sultan MT, MMN Q, Niaz RS Watermelon lycopene and allied health claims.

EXCLI J — PubMed PubMed Central Google Scholar. Nordqvist C, Gesta S, Tseng YH, Kahn CR High prevalence of brown adipose tissue in adult humans. J Clin Endocrinol Metab 96 8 — Onakpoya I, Hunt K, Wider B, Ernst E Pyruvate supplementation for weight loss: a systematic review and meta-analysis of randomized clinical trials.

Crit Rev Food Sci Nutr — Onakpoya I, Posadzki P, Ernst E Chromium supplementation in overweight and obesity: a systematic review and meta-analysis of randomized clinical trials.

Obes Rev — Onakpoya IJ, Posadzki PP, Watson LK, Davies LA, Ernst E The efficacy of long-term conjugated linoleic acid CLA supplementation on body composition in overweight and obese individuals: a systematic review and meta-analysis of randomized clinical trials.

Eur J Nutr 51 2 — Parikh SJ, Yanovski JA, Sibley SD Calcium intake and adiposity. Planta Medica 76 15 — Parra DK, Abete GS, Crujeiras AE, Goyenechea EB, Martinez JA Diet rich in long chain omega-3 fatty acids modulates satiety in overweight and obese volunteers during weight loss.

J Hum Nutr Diet 13 6 — Pathak K, Soares MJ, Calton EK, Zhao Y, Hallett J Vitamin D body weight status: a systematic review and meta-analysis of randomized controlled trials. Paul CB Nutrients that speed fat loss and why you should get them in your diet, 18th edn.

McGraw-Hill, Boston. Paul GS, Mary LS, Morton MMP, Walter AM, Rhodes FA MSL, Gagné MS Efficacy and safety of ephedra and ephedrine for weight loss and athletic performance: a meta-analysis.

JAMA — Picco MF Is colon cleansing a good way to eliminate toxins from your body? Colorectal Dis Mayo Clinic, Jacksonville, Fla.

Podder K, Kolge S, Benzman L, Mullin G, Cheskin L Nutraceutical supplements for weight loss: a systemic Review. Nutr Clin Pract 26 50 — Pooyandjoo M, Nouhi M, Shab-Bidar S, Djafarian K, Olyaeemanesh A The effect of L- carnitine on weight loss in adults: a systematic review and meta-analysis of randomized controlled trials.

Porter SA, Massaro JM, Hoffmann U, Fox CS Abdominal subcutaneous adipose tissue: a protective fat depot? Diab Care 32 6 — Prentice AM Macronutrients as sources of food energy. New England J Med 8 7 — Rajamohan T, Sandhya VG, Schneider P Effects of coconut water feeding on lipid metabolism in cholesterol-fed rats.

J Med Food 9 3 — Ramdath D, Renwick S, Duncan AM The role of pulses in the dietary management of diabetes. Can J Diabetes 40 4 — Rao N, Spiller HA, Hodges NL, Chounthirath T, Casavant MJ, Kamboj AK et al An increase in dietary supplement exposures reported to US poison control centers.

J Med Toxicol 24 4 — Reiner S, Ambrosio M, Hoffmann C, Lohse MJ Differential signaling of the endogenous agonists at the beta2-adrenergic receptor.

J Biol Chem 46 — Reuter SE, Evans AM Carnitine and acylcarnitines: pharmacokinetic, pharmacological and clinical aspects. Clin Pharmacokinet — Rhoades RA, Tanner GA Medical Physiology, 2nd edn.

OCLC Rios-Hoyo A, Salmean G, Nyangono G New dietary supplements for obesity: what we currently know. Curr Obes Rep — Robergs RA, Keteyian SJ Fundamentals of exercise physiology: for fitness, performance, and health, 2nd edn. McGraw-Hill Higher Education, Boston. Rosenberg IH, Popkin BM, D'Anci KE Water-rich food and health.

Nutr Rev 68 8 — Schmitt JA, Coutre IL, Wilkins SE Food ingredients and cognitive performance. Curr Opin Clin Nutr Metab Care — Schneider P, Sandhya VG, Rajamohan T Beneficial effects of coconut water feeding on lipid metabolism in cholesterol-fed rats.

Schwenk TL, Hardy ML, Costley CD When food becomes a drug: nonanabolic nutritional supplement use in athletes. Am J Sports Med 30 6 Serna-Saldivar SO Cereal grains: laboratory reference and procedures Manual. Food Preservation Technology.

Shekelle PG, Hardy ML, Morton SC, Maglione M, Mojica WA, Suttorp MJ, Rhodes SL, Jungvig L, Gagne J b Efficacy and safety of ephedra and ephedrine for weight loss and athletic performance. JAMA 12 — CAS PubMed Google Scholar.

Shekelle PG, Hardy ML, Morton SC, Maglione M, Mojica WA, Suttorp MJ et al a Efficacy and safety of ephedra and ephedrine for weight loss and athletic performance: a meta-analysis. Smith C, Krygsman A, Ogawa H Hoodia gordonii: to eat, or not to eat.

J Ethnopharmacol — Smith IK The trouble with fat-burner pills. Soerensen KV, Thorning TK, Astrup A, Kristensen M, Lorenzen JK Effect of dairy calcium from cheese and milk on fecal fat excretion, blood lipids, and appetite in young men. Spadafranca A, Rinelli S, Riva A, Morazzoni P, Magni P, Bertoli S et al Phaseolus vulgaris extract affects glycometabolic and appetite control in healthy human subjects.

Br J Nutr — Stookey JD, Constant F, Popkin BM, Gardner CD Drinking water is associated with weight loss in overweight dieting women independent of diet and activity. Obesity 16 11 — Stunkard AJ, Harris JR, Pederson NL, McClearn GE Genetic differences in adipose tissue metabolism and regulation.

N Engl J Med — Sulcová J, Hampl R, Hill M, Stárka L, Novácek A Delayed effects of short-term transdermal application of 7-oxo-dehydroepiandrosterone on its metabolites, some hormonal steroids and relevant proteohormones in healthy male volunteers.

Clin Chem Lab Med 43 2 — Article PubMed CAS Google Scholar. Terry L Health-promoting properties of fruits and vegetables. United Kingdom: CABI, pp 2—4 ISBN Tian H, Guo X, Wang X, He Z, Sun R, Ge S et al Chromium picolinate supplementation for overweight or obese adults. Cochrane Database Syst Rev.

Trayhurn PY, Wood NS Adipokines: inflammation and the pleiotropic role of white adipose. J Clin Sci 92 3 — CAS Google Scholar. Turcotte LP Muscle fatty acid up take during exercise: possible mechanism. Exerc Sport Sci Rev 28 1 :4—9. Uckoo RM, Jayaprakasha GK, Nelson SD, Patil BS Rapid simultaneous determination of amines and organic acids in citrus using high-performance liquid chromatography.

Talanta — van Avesaat M, Troost FJ, Westerterp-Plantenga MS, Helyes Z, Le Roux CW, Dekker J et al Capsaicin-induced satiety is associated with gastrointestinal distress but not with the release of satiety hormones.

Vanhala M, Saltevo J, Soininen P, Kautiainen H, Kangas AJ, Ala-Korpela M, Mäntyselkä P Serum omega-6 polyunsaturated fatty acids and the metabolic syndrome: a longitudinal population-based cohort study.

Plant Biotechnol J 3 — Vij VA, Joshi AS Effect of water-induced thermogenesis on body weight, body mass index and body composition of overweight subjects. J Clin Diagn Res 7 9 — Villarroel P, Villalobos E, Reyes M, Cifuentes M Calcium, obesity, and the role of the calcium-sensing receptor.

Nutr Rev — Vincent JB, Sack DA, Roffman M, Finch M, Komorowski JR The potential value and toxicity of chromium picolinate as a nutritional supplement, weight loss agent and muscle development agent. Sports Med 33 3 — Virtanen KA, Lidell ME, Orava J, Heglind M, Westergren R, Niemi T et al Functional brown adipose tissue in healthy adults.

Wardlaw DF, Gordon ME, Kessel MJ Perspectives in Nutrition, 5th edn. Westerterp-Plantenga MS Green tea catechins, caffeine and body-weight regulation. Physiol Behav 1 — Westerterp-Plantenga MS, Lejeune MP, Kovacs EM Body weight loss and weight maintenance in relation to habitual caffeine intake and green tea supplementation.

Obes Res 13 7 — Whelan AM, Jurgens TM, Szeto V Case report. Efficacy of hoodia for weight loss: is there evidence to support the efficacy claims?

J Clin Pharm Ther — Whingham LD, Watras CA, Scholler DA Efficacy of conjugated linoleic acid for reducing fat mass: a meta-analysis in humans. Am J Clin Nutr 85 5 — Whitehead A, Beck EJ, Tosh S, Wolever TM Cholesterol-lowering effects of oat β-glucan: a meta-analysis of randomized controlled trials.

Am J Clin Nutr 6 — Whiting S, Derbyshire EJ, Tiwari B Could capsaicinoids help to support weight management? A systematic review and meta-analysis of energy intake data. Appetite — Wilson JE, Thomas DR, Margaret MG, Morley RT Weight reduction review. Am J of Clin Nutr 83 4 — Wood JD, Enser M, Fisher AV, Nute GR, Sheard PR, Richard RD Fat deposition, fatty acid composition and meat quality: a review.

Meat Sci 78 4 — Yang L, Ying C, Zhen Y Stability of conjugated linoleic acid isomers in egg yolk lipids during frying. Food Chem 86 4 — Yanovski JA, Parikh SJ, Yanoff LB, Denkinger BI, Calis KA, Reynolds JC et al Effects of calcium supplementation on body weight and adiposity in overweight and obese adults: a randomized trial.

Ann Intern Med 15 6 — Ylitalo R, Lehtinen S, Wuolijoki E, Ylitalo P, Lehtimaki T Cholesterol-lowering properties and safety of chitosan. Arzneimittelforschung 52 1 :1—7. Young L, Anderson J, Roach J The fiber 35 diet review, 3rd edn.

United States: Angie K. Mc Groaw- Hill. Zahorska MB, Krotkiewski M, Olszanecka M, Zurakowski A Effect of chitosan in complex management of obesity. Pol Merkuriusz Lek 13 74 — Zenk JL, Frestedt JL, Kuskowski MA HUM, a novel combination of thermogenic compounds, and 3-acetyloxo-dehydroepiandrosterone: each increases the resting metabolic rate of overweight adults.

J Nutr Biochem 18 9 — Download references. Medical Physiology Department, National Research Centre, Medical Division, 33 El-Bohouth Street, Dokki, POB, Cairo, Egypt.

You can also search for this author in PubMed Google Scholar. SREZ collected the scientific material and wrote the whole manuscript. HS participated in scientific material collection and reviewed the whole manuscript.

KAES reviewed the whole manuscript. All authors read and approved the final manuscript. Correspondence to Salwa Refat El-Zayat. Springer Nature remains neutral with regard to jurisdictional claims in published maps and institutional affiliations.

Open Access This article is distributed under the terms of the Creative Commons Attribution 4. Reprints and permissions. El-Zayat, S. Physiological process of fat loss. Bull Natl Res Cent 43 , Download citation.

Received : 06 July Accepted : 21 November Published : 30 December Anyone you share the following link with will be able to read this content:.

Sorry, a shareable link is not currently available for this article. Provided by the Springer Nature SharedIt content-sharing initiative.

Skip to main content. Search all SpringerOpen articles Search. Download PDF. Review Open access Published: 30 December Physiological process of fat loss Salwa Refat El-Zayat ORCID: orcid. El-Shamy 1 Bulletin of the National Research Centre volume 43 , Article number: Cite this article k Accesses 4 Citations 73 Altmetric Metrics details.

Abstract Background Adipose tissue is a type of connective tissue composed of adipocytes. Aim of work This review will focus on the recent advances in fat burning supplements, fat burning foods, and fat flash diet. Conclusion The human body can act as a fat-burning machine by depending on low-calorie foods instead of high-calorie foods in addition to doing regular exercise, avoiding toxins and processed food, and applying any fat flush dietary program under the approval of a professional doctor.

Background Adipose tissue is a loose connective tissue composed of adipocytes and is responsible for storing energy in the form of lipids; at the same time, it cushions and insulates the body Birbrair et al.

Adipose tissue The adipose tissue is a loose connective tissue full of adipocytes. Structure of adipose tissue The very important God-given cellular components are found in adipose tissue in two different forms: white adipose tissue WAT and brown adipose tissue BAT Fig.

The two kinds of adipose tissue in mammals. Full size image. Distribution of adipose tissue Everyone does not carry their adipose tissue in the same anatomical locations.

Factors that determine fat distribution A primary factor is genetic background, which can be seen by looking at the similarity in fat distribution within same-sex family members.

Intermittent fasting can help you curb your calorie intake and encourage your body to burn more fat, but traditional healthy eating patterns can too. Paying attention to what and how much you eat is the most important factor when it comes to fat loss. But you can torch additional calories — and get more fat-burning bang for your buck — by adding in regular exercise.

Rehman says. And research done since then has backed up this position. Both cardio and weight-training should have a place in your weekly workout routine when you're cutting calories to lose fat. Cardio burns more calories than strength-training, thus leading to quicker fat loss.

Weight-training doesn't burn as many calories 30 minutes of strength training burns around calories , but it'll help you preserve or even gain lean muscle mass. That's important, because the more muscle tissue you have, the higher your calorie burn will be even when you're at rest!

And the more calories you're burning, the fewer excess calories will potentially end up being stored as fat. So, what are the best fat-burning exercises? If you're looking to burn the most calories in the shortest amount of time, high-intensity interval training HIIT — like alternating jogging with sprinting — might be the way to go.

You can burn a lot of energy in a short amount of time — say, around calories in a minute session. What's more, interval workouts could keep your body in a calorie-torching state even after you're done exercising.

Keep in mind, these exercises will help you burn fat all over your body. Despite the fact that you might want to get leaner in one specific area, that's not how fat loss works, say Dr.

Endless crunches won't burn away belly fat , and tons of squats won't burn fat around your thighs. Another tip: If you can, consider working out first thing in the morning before eating breakfast. Because your body's glycogen levels are bottomed out from not eating since the night before, it'll turn to your stored fat for energy pretty quickly, which can boost your fat-burning overall.

Sleeping doesn't burn tons of calories. But getting enough rest still plays an important role in reaching and maintaining your weight-loss goals, experts say, because it can affect your ability to stick with healthy habits.

That's in part because sleep is involved in helping the body regulate basic processes related to metabolism, immune function, stress management and cardiovascular function. When you fall short on shut-eye, "all of these elements can get disrupted, and all of them play roles in weight management," Dr.

Grandner explains. Sleep deprivation can directly affect your behavior as well. On the flip side, simply getting an adequate amount of sleep can help you eat less and make it easier to reach your weight-loss goals. That alone could translate to a weight loss of roughly 28 pounds in a year.

You don't exactly lose weight during sleep. Sleep isn't a major fat burner because your body doesn't use as much energy while you're snoozing. But it still requires calories to carry out basic functions like breathing or maintaining your body temperature, which are happening around the clock.

But the rate is slower, since our metabolism and energy needs are lower when sleeping," Dr. It's important to note, though, that the hormones that influence appetite such as ghrelin and leptin are reset during proper sleep.

So getting enough sleep helps indirectly with fat burning by helping to regulate your appetite. It's no secret that the health of your microbiome — the community of bacteria living in your gut — play a major role in your health overall, including your weight.

Here's why: Certain types of bacteria have been shown to be more efficient at breaking down food particles in the gut and help absorb more calories, increasing the chance for obesity. People with obesity have a higher proportion of these more efficient gut bacteria, Dr.

Spiegel explains, while people who do not have overweight have higher concentrations of less efficient gut bacteria, and in turn, absorb fewer food particles in their gut. The types of bacteria in your gut aren't fixed, though. Experts still have a lot to learn about the relationship between gut health and weight, and it's hard to say for certain which strains of bacteria could be the most helpful for weight loss, Dr.

Spiegel points out. But engaging in gut-friendly habits as a whole seem to be helpful, so consider the following when you're working toward losing fat:. Women and men lose body fat in the same way, but sex can affect how quickly or slowly a person is able to lose fat.

Men have higher levels of the hormone testosterone, which promotes the growth of lean muscle tissue and can make fat loss quicker and easier.

For women, it's the breasts, bum and thighs," says Wilcock. That's not to say that women can't lose body fat or reach their desired body fat percentage. But they might have to work a little bit harder.

The Cleveland Clinic recommends women do 30 minutes of resistance training at least twice a week to boost muscle mass. And of course, pay close attention to how many calories you're taking in. While everyone's calorie needs are a little different, women may need to eat between 1, and 1, calories daily to lose weight.

But keep in mind that the right number depends on a wide variety of factors, including your age, current weight and activity level. When you're trying to lose fat, it helps to know where exactly you're starting from.

While a typical bathroom scale can tell you how much you weigh, it's not the best tool for figuring out your body fat percentage or tracking your fat loss. For that, you'll need body fat calipers.

This handheld device is designed to measure the thickness of skin at the biceps, triceps, low shoulder blade and hip, which experts can use to calculate your body's percentage of fat.

Since it's tough to take accurate skinfold measurements at home, your best bet is to have it done by a personal trainer or health practitioner. Calipers aren't the only tool for measuring body fat, but they're widely considered to be the simplest and least expensive, per the ACE.

The problem is, while calipers are fairly accurate, they're not foolproof. If you're looking for a super precise measurement, consider getting a dual X-ray absorptiometry DEXA scan. These scans send small electrical currents through the body to give a super accurate analysis of a person's weight, body fat, muscle mass and water.

A body composition scale — either at home or in a doctor's office — is a useful alternative and can be fairly accurate depending on the quality of the scale. Our bodies store fat when we take in more energy than we use up.

So in order to lose fat, we need to reverse that process. By using more calories than you take in, your body will burn fat from its fat stores to cover the rest of your energy needs.

Eating a lower-calorie diet is one way to make that happen, but you might also consider changing when you eat intermittent fasting and the quality of the foods you're taking in fewer processed fare and more nutritious, high-fiber and anti-inflammatory foods.

You can get an extra boost by exercising regularly, especially with interval or strength-training workouts. And you can help support the process by getting adequate sleep and nurturing your gut health. Our bodies are good at maintaining and gaining weight because, historically, that's helped us survive tough times.

Remember, our bodies store fat in preparation for possible times of food scarcity. This makes it hard to lose weight. Plus, some factors like your genetics, for example are out of your control.

But adopting healthy, sustainable habits — like eating right and being active — can help, as can using metabolic tools like medications if needed.

Big changes aren't easy, of course, and when you try to make too many drastic shifts at once, they can feel overwhelming and become hard to stick with, says Dr. And when that happens, any weight you might've managed to lose will creep back.

The key, instead, is making shifts that you can really live with. That might mean enjoying a moderate portion of dessert when a craving strikes instead of trying to swear off sugar for good, or committing to walking for 30 minutes most days of the week instead of trying to run for an hour every single day.

When your healthy habits feel sustainable, you'll be more likely to stick with them and eventually lose weight. Fat loss happens when you burn more energy than your body takes in.

You can speed the process along by drastically cutting your calorie intake or engaging in extreme exercise. This crash-diet approach tends to be hard to keep up, though, and it can result in the loss of lean muscle mass.

As a result, "these types of diets aren't usually successful and one gains the weight back," Dr. A slow-and-steady approach tends to be more successful. That can typically be achieved by reducing your calorie intake by around calories per day and making other lifestyle changes, the Mayo Clinic notes.

The best way to burn body fat — especially if you want to lose body fat without losing weight — is through a combination of dietary changes and increasing your activity level. There's no one-size-fits-all way to do that.

Cardiovascular exercises like walking, running, cycling or swimming can all be effective, but so can high-intensity workouts or intervals if you're pressed for time, Dr.

Nazarian notes. But if you really want to change your body composition for the better, add resistance exercises to your routine to work toward building more lean muscle mass. Body mass index or BMI is a number that uses height and weight to calculate how much body fat a person has.

It may be helpful for your doctor to determine whether you have underweight, overweight or obesity though experts agree it's not perfect.

But: "There is no specific BMI at which muscle loss begins to occur," Dr. It's possible to lose large amounts of weight — and to lose body fat when you have a high body fat percentage — but it takes dedication, patience and time. Because experts recommend aiming to drop just 1 to 2 pounds per week, losing 50 pounds could take several months to a year or more.

That might be longer than you'd like, but it's normal — and in fact, it improves the odds that you'll be able to maintain your loss for the long run. Excess body fat can lead to a number of negative health effects over time. According to the Centers for Disease Control and Prevention CDC , these may include:.

The good news is, your risk for many of these conditions drops significantly when you lose weight. So consider what sustainable healthy changes you can work on and get started.

Weight Management Weight and Body Fat Body Fat. How to Lose Body Fat: The Science-Backed Ways That Actually Work By Marygrace Taylor Updated Mar 15, Medically Reviewed by Sylvia Gonsahn-Bollie, MD. com may earn compensation through affiliate links in this story.

Learn more about our affiliate and product review process here. Exercise can boost your body's fat-burning abilities, but it's less important than what you eat. Video of the Day. The Skinny on Body Fat.

Losing Weight vs. Losing Fat. Eggs for breakfast can boost weight loss plan more than a carbohydrate-rich breakfast Soerensen et al. Several studies have correlated higher calcium intakes with lower body weight or less weight gain over time Parikh et al.

Two explanations have been proposed. First, high-calcium intakes might reduce calcium concentrations in fat cells by decreasing the production of parathyroid hormone and the active form of vitamin D. Decreased intracellular calcium concentrations, in turn, might increase fat breakdown and discourage fat accumulation in these cells Earthman et al.

Second, calcium from food or supplements might bind to small amounts of dietary fat in the digestive tract and prevent absorption of this fat Mallard et al. Observational studies indicate that greater body weights are associated with lower vitamin D status, and obese individuals frequently have marginal or deficient circulating levels of vitamin D Lim et al.

Nevertheless, the association between vitamin D and obesity raises the question of whether increasing vitamin D concentrations might reduce body weight Gittleman ; Young et al. Fruits, although all fruits are strong healthy food, the fact is that only some have fat-burning properties.

The best choices include citrus fruits; the low-glycemic fruits lemons, limes, oranges, tangerines, and grapefruits , grapes, cherries, and kiwi fruits.

These fruits contain vitamin C, which not only works to dilute fat and cholesterol by its acidity but also helps release the fat cells.

Apples and berries, especially raspberries, are the most pectin-rich fruit which limits the ability to absorb fat. Another choice is peaches, pears, plums, strawberries, and pomegranates. They are rich in vitamins and minerals, high in water content, and have low glycemic index.

They found to improve body metabolism and reduce bad cholesterol Denker et al. Bananas and mangoes make for excellent snack foods as well as breakfast foods.

Berries are extremely high in B vitamins that stimulate the thyroid hormone and boost metabolism. It is advised to eat the fruits whole for added fiber and increased the feeling of fullness Gittleman Grapefruit has been an integral part of many diets.

Its fat-burning mechanism is due to the high-fiber content that is known to burn more calories during the digestive process than calories in the grapefruit itself. Grapefruit pills were found to improve insulin resistance compared to its juice Terry Vegetables have a low-calorie profile while containing essential minerals and vitamin that improve the metabolism of the body, except for certain calorie-rich vegetables like potatoes and sweet potatoes.

Potatoes were preferred to be cooked with the outer skin because it is a good source of insoluble fibers Li Veggies like broccoli, spinach, artichoke, peas, cauliflower, cabbage, and carrots are excellent sources of minerals and have low calories that offer fat burning.

They are rich in fiber, which delays hunger Biesiekierski Cucumbers are high in sulfur and silicone, both of which help the body rid itself of fat content. Beets are rich in iron, potassium, magnesium, and fiber. They enrich the blood and aid in liver function, thus helping to rid the body of fat through elimination Whitehead et al.

Onions and garlic also make great fat burners. The best way to cook veggies would be to boil them or stir fry them with healthy oils like olive oil, sunflower oil, Soybean oil or sesame oil Julkunen et al. Grains and Seeds are rich in fibers which can control the blood sugar.

Oats are rich in fiber, especially, insoluble β-glucan which is found in researches to stabilize the blood sugar of type II diabetics better than other types of fiber and improves metabolism Ramdath et al. Oats also are digested slowly, keeping insulin production down.

It is advised to eat one bowl of oatmeal at breakfast Mudryj et al. They can balance copper and zinc which support thyroid function and boost metabolism Whiting et al. They are excellent sources of dietary fiber and are known to lower the bad cholesterol and thus contribute to heart health.

The best way to eat legumes would be to eat the whole grains Earthman et al. Not only is flax oil rich in omega-3 but it also is found to lower cholesterol van Avesaat et al.

Thermogenic foods, are foods that help burn fat by heating up the body Pathak et al. Capsaicin, a well-known thermogenic compound found in chili peppers, jalapenos, and ginger, works to heat up the body, speed up metabolism, and burn fats Rhoades and Tanner It would not count as food because it has no calories.

Water helps improve the overall metabolism of the body and thus helps burn fat. And of course, water helps flush out toxins and thus improves the capacity of the body to stay healthy Gittleman Many studies have shown that extra water intake, especially up to ml at mealtime, was conducive to weight loss Stookey et al.

Certain foods are rich in their water content and thus help in the process of fat reduction and feeling full quickly, for example are watermelons, cantaloupes, cucumbers, snake gourd, papaya, and chard Rosenberg et al. The ingested and the environmental toxins that were taken every day can be stored in fat cells.

Toxins released during weight loss had the capacity to damage the fat-burning mitochondria and interfere with the thyroid hormones and their receptor sites, interfere with enzymes, and interfere with leptin signals to hunger reflex.

A number of studies have been found that a decreased metabolic rate is in response to the presence of toxins affecting the thyroid hormones and the rate at which the liver excretes them Hsueh et al.

Fat flush is a low-carbohydrate eating plan devised with a focus on weight loss while detoxing the liver and lymphatic systems to enhance overall health. In addition to limiting carbohydrates, it recommends eating fat-burning fats, high-fiber vegetables and fruit, clean protein, and thermogenic foods and supplements Gittleman Caloric intake on the fat flush plan ranges from to calories per day, which is in line with the nutrition recommendations for weight loss Klein and Kiat During this phase, margarine, sugar, oils except flaxseed oil , grains, bread, cereal, starchy vegetables, dairy products, and some spices are restricted.

During the second phase, calories are increased from to calories daily. It includes the same food that is in the first but with the addition of butternut, sweet potato, fresh or frozen peas, brown rice, and carrots once weekly.

This phase continues until reaching the needed weight. The last phase is to maintain weight loss and entail or more calories daily. Certain foods that were eliminated in phase 1 are reintroduced back such as some starchy carbohydrates, dairy, and gluten-free grains Gittleman It aims to cleanse the liver, improve wellness, and produce weight loss.

An expert opinion is that the elimination of all margarine, fats, oil, sugar, bread, grains, high-carbohydrate vegetables, and dairy products can be difficult for some people because they found the remaining food list so restrictive. Fat flush plan is incompatible with vegetarian diet because of the importance of eating lean protein from animal sources, which they cannot do; so vegetarians face difficulty in following this diet.

The plant-based protein could be a substitute animal-based protein for vegetarians. Protein found in soybean and legumes is considered as an acceptable protein substitute on the Fat flush plan.

The lacto-ovo vegetarians consume eggs, light yogurt, and light cheeses as a source of protein Picco We can turn our body into fat-burning machine by including low-calorie foods instead of high-calorie foods in our diet.

The fat burning supplements are not alone to burn fats alone. Without a proper diet and regular exercise, we cannot reach the needed goal. If we decide to start any fat flush dietary program, we should seek approval from the doctor prior to starting.

To avoid toxins which delay the burning process, we should eat organic foods as much as we can, avoid processed foods, and use natural product to be away from chemicals, additives, or preservatives.

Too much fats increase the risk of diabetes with the alarming complications of cardiovascular disorders. Modification of an unhealthy diet, bad eating habits, and lifestyle factors should remain the cornerstone in managing body fats.

New kinds of natural foods should be added in daily meals to improve fat burning process to avoid health complications. Scientific efforts must certainly be more oriented to discover how we should try to increase our brown fat cells to help in fat burning.

Acheson KJ, Zahorska MB, Pittet PY, Jéquier SD Metabolic effects of caffeine in humans: lipid oxidation or futile cycling?

Am J Clin Nutr 33 5 — Article Google Scholar. Al-Goblan AS, Al-Alfi MA, Khan MZ Mechanism linking diabetes mellitus and obesity. Dia Metab Syndr Obes — Alligier M, Meugnier E, Debard C, Scoazec J Subcutaneous adipose tissue remoduling during the initial phase of weight gain induced by overfeeding in human.

J Clin Endocrinol Metab 10 15 — Google Scholar. Anderson G, James W, Konz E Obesity and disease management: effects of weight loss on comorbid conditions. J Am Med Assoc.

Anton SD, Morrison CD, Cefalu WT Effects of chromium picolinate on food intake and satiety. Diabetes Technol Ther 10 5 — Article CAS PubMed PubMed Central Google Scholar.

Arciero PJ, Gardner AW, Calles-Escandon J, Benowitz NL, Poehlman ET Effects of caffeine ingestion on NE kinetics, fat oxidation, and energy expenditure in younger and older men. Am J Physiol — Baglioni S, Cantini G, Poli G, Francalanci M, Squecco R, Di Franco A et al Functional differences in visceral and subcutaneous fat pads originate from differences in the adipose stem cell.

PLOS One 7 5 :e Article ADS CAS PubMed PubMed Central Google Scholar. Banni S Conjugated linoleic acid metabolism. Curr Opin. Belza A, Toubro S, Astrup A The effect of caffeine, green tea and tyrosine on thermogenesis and energy intake.

Eur J Clin Nutr 63 1 —64 Epub Sep Article CAS Google Scholar. Berdanier CR, Gorny JR, Joussif AE Advanced Nutrition:Macronutrients, 2nd edn.

CRC Press, Boca Raton. Bes-Rastrollo M, Sabate J, Gomez-Gracia E, Alonso A, Martinez JA, Martinez-Gonzalez MA Nut consumption and weight gain in a Mediterranean cohort: The sun study. Obesity 15 1 — Biesiekierski JR What is gluten?

J Gastroenterol Hepatol 32 1 — Article CAS PubMed Google Scholar. Birbrair A, Zhang T, Wang ZM, Messi ML, Enikolopov GN, Mintz A, Delbono O Role of pericytes in skeletal muscle regeneration and fat accumulation.

Stem Cells Dev 22 16 — PMID Bland J, Lyon M, Jones DS Clinical approaches to detoxification and biotransformation. J Med Assoc — Blumenfeld NR, Kang HJ, Fenzl A, Song Z, Chung JJ, Singh R, Johnson R, Karakecili A, Feranil JB, Rossen NS, Zhang V, Jaggi S, McCarty B, Bessler S, Schwartz GJ, Grant R, Korner J, Kiefer FW, Gillette BM, Samuel SK A direct tissue-grafting approach to increasing endogenous brown fat.

Sci Rep 8 1. Bobyleva V, Bellei M, Kneer N, Lardy H The effects of the ergosteroid 7-oxo-dehydroepiandrosterone on mitochondrial membrane potential: possible relationship to thermogenesis.

Arch Biochem Biophys 1 — Boirie M, Dangin Y, Guillet C, Beaufrere B Influence of the protein digestion rate on protein turnover in young and elderly subjects. J Nutr 10 S—S. Bredsdorff L, Wedebye EB, Nikolov NG, Hallas-Moller T, Pilegaard K Raspberry ketone in food supplements—high intake, few toxicity data—a cause for safety concern?

Regul Toxicol Pharmacol — Brenot F, Abenhaim L, Moride Y, Rich S, Benichou J, Kurz X et al Appetite-suppressant drugs and the risk of primary pulmonary hypertension. N Engl J Med Brown JC, Harhay MO, Harhay MN Anthropometrically-predicted visceral adipose tissue and mortality among men and women in the third national health and nutrition examination survey NHANES III.

Am J Hum Biol 29 1 — Brownell KD Greenwood MR Stellar and Eileen E : The effects of repeated cycles of weight loss and regain in rats. Physiol Behav 38 4 Bucci LR Selected herbals and human exercise performance.

Am J Clin Nutr 72 2 S—S. Cabrera C, Artacho R, Giménez R Beneficial effects of green tea; a review. J Am Coll Nutr 25 2 — Cannon B, Nedergaard J, Nute GR Developmental biology: neither fat nor flesh. Nature — Article ADS CAS Google Scholar. Canoy D Distribution of body fat and risk of metabolic disorders in man and woman.

Curr Opin Endocrinol Diabetes — Carmen GY, Víctor SM. Signalling mechanisms regulating lipolysis. Cell Signal. PMID: Chen M, Pan A, Malik VS, Hu FB Effects of dairy intake on body weight and fat: a meta-analysis of randomized controlled trials.

Am J Clin Nutr 96 8 — Christensen R, Lorenzen JK, Svith CR, Bartels EM, Melanson EL, Saris WH et al Effect of calcium from dairy and dietary supplements on faecal fat excretion: a meta-analysis of randomized controlled trials.

Obes Rev 10 2 — Cimolai N, Cimolai T, Kessel J Yohimbine use for physical enhancement and its potential toxicity. J Diet Suppl — Clapham JC, Arch JR Thermogenic and metabolic antiobesity drugs: rationale and opportunities. Diabetes Obes Metab — Coelho M, Oliveira T, Fernandes R Biochemistry of adipose tissue: an endocrine organ.

Arch Med Sci 9 2 — Cohen PA, Wang YH, Maller G, DeSouza R, Khan IA Pharmaceutical quantities of yohimbine found in dietary supplements. Drug Test Anal — Food Funct — Coyle LP, Patrick JR Abete GS : Beneficial facts on Food. J Med Food 35 5 — Delbeke FT, Van Eenoo P, Van Thuyne W, Desmet N Prohormones and sport.

J Steroid Biochem Mol Biol 83 1—5 — Demling RH Effect of a hypocaloric diet, increased protein intake and resistance training on lean mass gains and fat mass loss in overweight police officers.

Ann Nutr Metab 44 1 — Denker T, Joel R, Bland J The world on a plate, 4th edn. Nebraska: Nebraska Press. Dennis EA, Dengo AL, Comber DL et al Water consumption increases weight loss during a hypo caloric diet intervention in middle-aged and older adults.

Obesity 18 2 — Article PubMed Google Scholar. Dhaliwal SS, Welborn TA Central obesity and multivariable cardiovascular risk as assessed by the Framingham prediction scores. Am J Cardiol 10 — Din MU, Saari T, Raiko J, Kudomi N, Maurer SF, Lahesmaa M, Tobias Fromme T, Amri EZ, Klingenspor M, Solin O, Nuutila P, Virtanen KA Postprandial oxidative metabolism of human brown fat indicates thermogenesis.

Cell Metab 28 2 Divoux A, Drolet R, Clement A Architecture and extracellular matrix of adipose tissue. Obes Rev 12 35 — Dubnov-Raz G, Constantini NW, Yariv H, Nice S, Shapira N Influence of water drinking on resting energy expenditure in overweight children.

Int J Obes 35 10 — Dulloo AG, Geissler CA, Horton T, Collins A, Miller DS Normal caffeine consumption: influence on thermogenesis and daily energy expenditure in lean and postobese human volunteers.

Am J Clin Nutr 49 1 — Dulloo AG, Geissler GA, Kangas AJ Normal caffeine consumption: influence on thermogenesis and daily energy expenditure in lean and post obese human volunteers.

Duvernoy CS The health risks of yoyo dieting. J Med Assoc 15 Earthman CP, Beckman LM, Masodkar K, Sibley SD The link between obesity and low circulating hydroxyvitamin D concentrations: considerations and implications.

Int J Obes Lond — Eckel SE, Dolinkov MA, Dost IK, Lacinov ZE, Michalsk YD, Haluz DW, Kasalick YM The endocrine profile of subcutaneous and visceral adipose tissue of obese patients. Mol Cell Endocrinol 28 17 — Enerbäck S The origins of brown adipose tissue.

N Engl J Med 19 — Eric E, Berg DC The 7 principles of fat burning, 1st edn. Blackwell Science, Oxford. Farrell DJ, Bower L, Speedy DB Fatal water intoxication. J Clin Path 56 10 — Fenzl A, Kiefer FW Brown adipose tissue and thermogenesis.

Hormone Mol Biol Clin Investig 19 1 — Fomous CM, Costello RB, Coates PM Symposium: conference on the science and policy of performance-enhancing products. Fu C, Jiang Y, Guo J, Su Z Natural products with anti-obesity effects and different mechanisms of action.

J Agric Food Chem — Gades MD, Stern JS, Walter AH Chitosan supplementation does not affect fat absorption in healthy males fed a high-fat diet, a pilot study. Int J Obes Relat Metab Disord 26 1 — Galitzky J, Rivière D, Tran MA, Montastruc JL, Berlan M Pharmacodynamic effects of chronic yohimbine treatment in healthy volunteers.

Eur J Clin Pharmacol. Gannon MC, Nuttall FQ. Effect of a high-protein diet on ghrelin, glucagon, and insulin-like growth factor-I in obese subjects. Epub Mar Gittleman AL The fat flush diet plan review, 3rd edn. Barry Seaars.

Mc Groaw-Hill. Gittleman AL Fat flush foods, 4th edn. California: Seasars B. Gittleman AL Fat flush for life: A strategy to achieving weight-loss goals, 5th edn. Gray JA, Berger M, Roth BL The expanded biology of serotonin. Annu Rev Med — Greer F, Friars D, Graham TE Comparison of caffeine, theophylline ingestion: exercise metabolism and endurance.

J Appl Physiol 89 5 — Guerre M, Millo K Adipose tissue hormones. J Endocrinol Invest 25 10 — Guo L, Gurda GT, Lee SH, Molkentin JD, Williams JA Cholecystokinin activates pancreatic calcineurin-NFAT signaling in vitro and in vivo.

Mol Biol Cell 19 1 — Ha E, Zemel MB Functional properties of whey, whey components, and essential amino acids: mechanisms underlying health benefits for active people review. J Nutr Biochem 14 5 — Haller CA, Anderson IB, Kim SY, Blanc PD An evaluation of selected herbal. Adverse Drug React Toxicol Rev 21 3 — Harms M, Seale P, Pezeshkian S.

Brown and beige fat: development, function and therapeutic potential. Nat Med. Harris RB Leptin-much more than a satiety signal. Ann Rev Nutr 21 6 — MathSciNet Google Scholar. Hofman Z, Smeets R, Verlaan G, Lugt R, Verstappen PA The effect of bovine colostrum supplementation on exercise performance in elite field hockey players.

Int J Sport Nutr Exerc Metab 12 4 — Holm C Molecular mechanisms regulating hormone-sensitive lipase and lipolysis. Biochem Soc Trans 31 6 — Hooper EF, Maglione M, Mojica WA, Suttorp MJ, Rhodes SL, Jungvig L Reduction in saturated fat intake for cardiovascular disease. Cochrane Database Syst Rev 10 6 :CD Hsueh WA, Avula B, Pawar RS Major histocompatibility complex plays an essential role in obesity-induced adipose inflammation.

Cell Metab 17 3 — Article PubMed PubMed Central CAS Google Scholar. Hursel R, Viechtbauer W, Westerterp-Plantenga MS The effects of green tea on weight loss and weight maintenance: a meta-analysis.

Int J Obes Lond 33 9 — Imbeault P, Pelletier C, Tremblay A Energy balance and pollution by organochlorines and polychlorinated biphenyl. Inagaki T, Sakai J, Kajimura S. Transcriptional and epigenetic control of brown and beige adipose cell fate and function.

Nat Rev Mol Cell Biol. PMC Ivy JL Effect of Pyruvate and dihydroxyactetone on metabolism and aerobic endurance capacity. Med Sci Sports Exerc 30 6 — Jeukendrup AE, Randell R Fat burners: dietary supplements for weight loss.

Obes Rev 12 10 — Jeukendrup AE, Randell RE, Coates PM Fat burners: nutrition supplements that increase fat metabolism. Johnson R, Bryant S, Huntley AL Green tea and green tea in health. J Am sci 23 7 — Jones OA, Maguire ML, Griffin JL Environmental pollution and diabetes: a neglected association.

Lancet 26 37 — Julkunen R, Janatuinen E, Kosma M, Mäki M a comparison of diets with and without oats in adults with celiac disease. Gut 50 3 — Kahn SE, Hull RL, Utzschneider KM Mechanisms linking obesity to insulin resistance and type 2 diabetes.

Karastergiou K, Smith SR, Greenberg AR, Fried SK Sex differences in human adipose tissues — the biology of pear shape.

Biol Sex Differ Article PubMed PubMed Central Google Scholar. Karst H, Steiniger J, Noack R, Steglich H Diet-induced thermogenesis in man: thermic effects of single protein, carbohydrates and fats depending on their energy amount. Ann Nutr Metab — Kelly TF, Kapoor NK, Lieberman DZ The use of triiodothyronine as an augmentation agent in treatment-resistant bipolar II and bipolar disorder NOS.

J Affect Disord 3 — Kennedy A, Martinez K, Schmidt S, Mandrup S, LaPoint K, McIntosh M Antiobesity mechanisms of action of conjugated linoleic acid. J Nutr Biochem 21 3 — Kershaw EE, Flier JS Adipose tissue as an endocrine organ. J Clin Endocrinol Metab 89 6 — Kersten S Mechanisms of nutritional and hormonal regulation of lipogenesis.

EMBO Rep 2 4 — J Agric Food Chem 56 17 — King MW Structure and function of hormones: growth hormone. Clin Endocrinol 65 4 — Kissig M, Shapira SN, Seale P Snap shot: brown and beige adipose thermogenesis. Cell 1 — Klein AV, Kiat H Detox diets for toxin elimination and weight management: a critical review of the evidence.

J Hum Nutr Diet. Klein S, Peters J, Holland B. Wolfe R. Effect of short- and long-term beta-adrenergic blockade on lipolysis during fasting in humans. Am J Physiol. La Merrill M, Emond C, Kim MJ, Antignac JP, Le Bizec B, Clément K, Birnbaum LS, Barouki R Toxicological function of adipose tissue: focus on persistent organic pollutants.

Environ Health Perspect 2 — Lalchandani SG, Lei L, Zheng W, Suni MM, Moore BM, Liggett SB, Miller DD, Feller DR Yohimbine dimers exhibiting selectivity for the human alpha 2C-adrenoceptor subtype. J Pharmacol Exp Ther. Lambert JD, Sang S, Yang CS Possible controversy over dietary polyphenols: benefits vs risks.

Chem Res Toxicol 20 4 — Lardy H, Partridge B, Kneer N, Wei Y Ergosteroids: induction of thermogenic enzymes in liver of rats treated with steroids derived from dehydroepiandrosterone. Proc Natl Acad Sci 92 14 — Article ADS Google Scholar. Lenz TL, Hamilton WR, Ernst E Supplemental products used for weight loss.

J Am Pharm Assoc — Leonard ST, Worrel ME, Gurkovskaya OV, Lewis PB, Winsauer PJ Effects of 7-keto dehydroepiandrosterone on voluntary ethanol intake in male rats. Alcohol 45 4 — Leonard WR Food for thought: dietary change was a driving force in human evolution. Sci Am 6 — Li T Vegetables and fruits: nutritional and therapeutic values.

United States: CRC Press, pp 1—2 ISBN Lim SS, Vos-Theo F, Abraham D, Danaei G, Shibuya K, Adair-Rohani H et al A comparative risk assessment of burden of disease and injury attributable to 67 risk factors and risk factor clusters in 21 regions, a systematic analysis for the Global Burden of Disease Study.

Lancet — Lyon CJ, Law RE, Hsueh WA Newly discovered endocrine functions of white adipose tissue: possible relevance in obesity-related diseases. Endocrinol — Lyon M, Bland J, Jones DS Clinical approaches to detoxification and biotransformation. MacDonald E, Kobilka BK, Scheinin M Gene targeting--homing in on alpha 2-adrenoceptor-subtype function.

Trends Pharmacol Sci ;18 6 —9. Madgula VL, Avula B, Pawar RS In vitro metabolic stability and intestinal transport of P57 from Hoodia gordonii. An overview of the clinical evidence.

Planta Medica 73 4 Mallard SR, Howe AS, Houghton LA Vitamin D status and weight loss: a systematic review and meta-analysis of randomized and nonrandomized controlled weight-loss trials. Am J Clin Nutr — Manore M, Champaign IL, Thompson J Regulation of fatty acid oxidation in skeletal muscle.

Annual Rev Nutr — Manore MM Dietary supplements for improving body composition and reducing body weight: where is the evidence? Int J Sport Nutr Exerc Metab — Mehta T, Smith DL Jr, Muhammad J, Casazza K Impact of weight cycling on risk of morbidity and mortality. Obes Rev 15 11 — Millan MJ, Mannoury CC, Chanrion B The role of serotonin in eating disorders.

J Pharm Exp Ther 3 — Montama JP, Coutre IL, Conner KS In: Berg JM ed Fat detection, taste, texture and post ingestive effects, 3rd edn. Springer, New York. Muckelbauer R, Sarganas G, Grüneis A, Müller-Nordhorn J Association between water consumption and body weight outcomes: a systematic review.

Am J Clin Nutr 98 2 — Mudryj AN, Yu N, Aukema HM Nutritional and health benefits of pulses. Appl Physiol Nutr Metab 39 11 — Mussolino ME, Ingram DD, Boirit SE Weight loss from maximum body weight and mortality: the Third National Health and Nutrition Examination Survey Linked Mortality File.

Int J Obes — Naber AH, Laflamme DP, Hannah SS Increased protein metabolism promotes fat loss and reduces loss of lean body mass during weight loss. Intern J Appl Res Vet Med 3 2 — Naber AH, Wanten GJ, Boirit SE Cellular and physiological effects of medium-chain triglycerides.

Mini Rev Med Chem 4 8 — Nagai M, Komiya H, Mori Y, Ohta T, Kasahara Y, Ikeda Y Estimating visceral fat area by multi-frequency bioelectrical impedance. Diabetes Care 33 5 — Nawrot P, Jordan S, Leonard S Effects of caffeine on human health. Food Addit Contam 20 1 :1— Naz A, Butt MS, Sultan MT, MMN Q, Niaz RS Watermelon lycopene and allied health claims.

EXCLI J — PubMed PubMed Central Google Scholar. Nordqvist C, Gesta S, Tseng YH, Kahn CR High prevalence of brown adipose tissue in adult humans. J Clin Endocrinol Metab 96 8 — Onakpoya I, Hunt K, Wider B, Ernst E Pyruvate supplementation for weight loss: a systematic review and meta-analysis of randomized clinical trials.

Crit Rev Food Sci Nutr — Onakpoya I, Posadzki P, Ernst E Chromium supplementation in overweight and obesity: a systematic review and meta-analysis of randomized clinical trials. Obes Rev — Onakpoya IJ, Posadzki PP, Watson LK, Davies LA, Ernst E The efficacy of long-term conjugated linoleic acid CLA supplementation on body composition in overweight and obese individuals: a systematic review and meta-analysis of randomized clinical trials.

Eur J Nutr 51 2 — Parikh SJ, Yanovski JA, Sibley SD Calcium intake and adiposity. Planta Medica 76 15 — Parra DK, Abete GS, Crujeiras AE, Goyenechea EB, Martinez JA Diet rich in long chain omega-3 fatty acids modulates satiety in overweight and obese volunteers during weight loss.

J Hum Nutr Diet 13 6 — Pathak K, Soares MJ, Calton EK, Zhao Y, Hallett J Vitamin D body weight status: a systematic review and meta-analysis of randomized controlled trials. Paul CB Nutrients that speed fat loss and why you should get them in your diet, 18th edn.

McGraw-Hill, Boston. Paul GS, Mary LS, Morton MMP, Walter AM, Rhodes FA MSL, Gagné MS Efficacy and safety of ephedra and ephedrine for weight loss and athletic performance: a meta-analysis. JAMA — Picco MF Is colon cleansing a good way to eliminate toxins from your body? Colorectal Dis Mayo Clinic, Jacksonville, Fla.

Podder K, Kolge S, Benzman L, Mullin G, Cheskin L Nutraceutical supplements for weight loss: a systemic Review. Nutr Clin Pract 26 50 — Pooyandjoo M, Nouhi M, Shab-Bidar S, Djafarian K, Olyaeemanesh A The effect of L- carnitine on weight loss in adults: a systematic review and meta-analysis of randomized controlled trials.

Porter SA, Massaro JM, Hoffmann U, Fox CS Abdominal subcutaneous adipose tissue: a protective fat depot? Diab Care 32 6 — Prentice AM Macronutrients as sources of food energy. New England J Med 8 7 — Rajamohan T, Sandhya VG, Schneider P Effects of coconut water feeding on lipid metabolism in cholesterol-fed rats.

J Med Food 9 3 — Ramdath D, Renwick S, Duncan AM The role of pulses in the dietary management of diabetes. Can J Diabetes 40 4 — Rao N, Spiller HA, Hodges NL, Chounthirath T, Casavant MJ, Kamboj AK et al An increase in dietary supplement exposures reported to US poison control centers.

J Med Toxicol 24 4 — Reiner S, Ambrosio M, Hoffmann C, Lohse MJ Differential signaling of the endogenous agonists at the beta2-adrenergic receptor.

J Biol Chem 46 — Reuter SE, Evans AM Carnitine and acylcarnitines: pharmacokinetic, pharmacological and clinical aspects. Clin Pharmacokinet — Rhoades RA, Tanner GA Medical Physiology, 2nd edn. OCLC Rios-Hoyo A, Salmean G, Nyangono G New dietary supplements for obesity: what we currently know.

Curr Obes Rep — Robergs RA, Keteyian SJ Fundamentals of exercise physiology: for fitness, performance, and health, 2nd edn. McGraw-Hill Higher Education, Boston. Rosenberg IH, Popkin BM, D'Anci KE Water-rich food and health.

Nutr Rev 68 8 — Schmitt JA, Coutre IL, Wilkins SE Food ingredients and cognitive performance. Curr Opin Clin Nutr Metab Care — Schneider P, Sandhya VG, Rajamohan T Beneficial effects of coconut water feeding on lipid metabolism in cholesterol-fed rats.

Schwenk TL, Hardy ML, Costley CD When food becomes a drug: nonanabolic nutritional supplement use in athletes. Am J Sports Med 30 6 Serna-Saldivar SO Cereal grains: laboratory reference and procedures Manual.

Food Preservation Technology. Shekelle PG, Hardy ML, Morton SC, Maglione M, Mojica WA, Suttorp MJ, Rhodes SL, Jungvig L, Gagne J b Efficacy and safety of ephedra and ephedrine for weight loss and athletic performance. JAMA 12 — CAS PubMed Google Scholar. Shekelle PG, Hardy ML, Morton SC, Maglione M, Mojica WA, Suttorp MJ et al a Efficacy and safety of ephedra and ephedrine for weight loss and athletic performance: a meta-analysis.

Smith C, Krygsman A, Ogawa H Hoodia gordonii: to eat, or not to eat. J Ethnopharmacol — Smith IK The trouble with fat-burner pills. Soerensen KV, Thorning TK, Astrup A, Kristensen M, Lorenzen JK Effect of dairy calcium from cheese and milk on fecal fat excretion, blood lipids, and appetite in young men.

Spadafranca A, Rinelli S, Riva A, Morazzoni P, Magni P, Bertoli S et al Phaseolus vulgaris extract affects glycometabolic and appetite control in healthy human subjects.

Br J Nutr — Stookey JD, Constant F, Popkin BM, Gardner CD Drinking water is associated with weight loss in overweight dieting women independent of diet and activity. Obesity 16 11 — Stunkard AJ, Harris JR, Pederson NL, McClearn GE Genetic differences in adipose tissue metabolism and regulation.

N Engl J Med — Sulcová J, Hampl R, Hill M, Stárka L, Novácek A Delayed effects of short-term transdermal application of 7-oxo-dehydroepiandrosterone on its metabolites, some hormonal steroids and relevant proteohormones in healthy male volunteers.

Clin Chem Lab Med 43 2 — Article PubMed CAS Google Scholar. Terry L Health-promoting properties of fruits and vegetables. United Kingdom: CABI, pp 2—4 ISBN Tian H, Guo X, Wang X, He Z, Sun R, Ge S et al Chromium picolinate supplementation for overweight or obese adults.

Cochrane Database Syst Rev. Trayhurn PY, Wood NS Adipokines: inflammation and the pleiotropic role of white adipose. J Clin Sci 92 3 — CAS Google Scholar. Turcotte LP Muscle fatty acid up take during exercise: possible mechanism.

Exerc Sport Sci Rev 28 1 :4—9. Uckoo RM, Jayaprakasha GK, Nelson SD, Patil BS Rapid simultaneous determination of amines and organic acids in citrus using high-performance liquid chromatography. Talanta — van Avesaat M, Troost FJ, Westerterp-Plantenga MS, Helyes Z, Le Roux CW, Dekker J et al Capsaicin-induced satiety is associated with gastrointestinal distress but not with the release of satiety hormones.

Vanhala M, Saltevo J, Soininen P, Kautiainen H, Kangas AJ, Ala-Korpela M, Mäntyselkä P Serum omega-6 polyunsaturated fatty acids and the metabolic syndrome: a longitudinal population-based cohort study. Plant Biotechnol J 3 — Vij VA, Joshi AS Effect of water-induced thermogenesis on body weight, body mass index and body composition of overweight subjects.

J Clin Diagn Res 7 9 — Villarroel P, Villalobos E, Reyes M, Cifuentes M Calcium, obesity, and the role of the calcium-sensing receptor. Nutr Rev — Vincent JB, Sack DA, Roffman M, Finch M, Komorowski JR The potential value and toxicity of chromium picolinate as a nutritional supplement, weight loss agent and muscle development agent.

Sports Med 33 3 — Virtanen KA, Lidell ME, Orava J, Heglind M, Westergren R, Niemi T et al Functional brown adipose tissue in healthy adults. Wardlaw DF, Gordon ME, Kessel MJ Perspectives in Nutrition, 5th edn. Westerterp-Plantenga MS Green tea catechins, caffeine and body-weight regulation.

Physiol Behav 1 — Westerterp-Plantenga MS, Lejeune MP, Kovacs EM Body weight loss and weight maintenance in relation to habitual caffeine intake and green tea supplementation. Obes Res 13 7 — Whelan AM, Jurgens TM, Szeto V Case report.

Efficacy of hoodia for weight loss: is there evidence to support the efficacy claims? J Clin Pharm Ther — Whingham LD, Watras CA, Scholler DA Efficacy of conjugated linoleic acid for reducing fat mass: a meta-analysis in humans. Am J Clin Nutr 85 5 — Whitehead A, Beck EJ, Tosh S, Wolever TM Cholesterol-lowering effects of oat β-glucan: a meta-analysis of randomized controlled trials.

Am J Clin Nutr 6 — Whiting S, Derbyshire EJ, Tiwari B Could capsaicinoids help to support weight management? A systematic review and meta-analysis of energy intake data.

Appetite — Wilson JE, Thomas DR, Margaret MG, Morley RT Weight reduction review. Am J of Clin Nutr 83 4 — Wood JD, Enser M, Fisher AV, Nute GR, Sheard PR, Richard RD Fat deposition, fatty acid composition and meat quality: a review.

Meat Sci 78 4 — Yang L, Ying C, Zhen Y Stability of conjugated linoleic acid isomers in egg yolk lipids during frying. Food Chem 86 4 — Yanovski JA, Parikh SJ, Yanoff LB, Denkinger BI, Calis KA, Reynolds JC et al Effects of calcium supplementation on body weight and adiposity in overweight and obese adults: a randomized trial.

Ann Intern Med 15 6 — Ylitalo R, Lehtinen S, Wuolijoki E, Ylitalo P, Lehtimaki T Cholesterol-lowering properties and safety of chitosan. Arzneimittelforschung 52 1 :1—7. Young L, Anderson J, Roach J The fiber 35 diet review, 3rd edn. United States: Angie K.

Mc Groaw- Hill. Zahorska MB, Krotkiewski M, Olszanecka M, Zurakowski A Effect of chitosan in complex management of obesity. Pol Merkuriusz Lek 13 74 — Zenk JL, Frestedt JL, Kuskowski MA HUM, a novel combination of thermogenic compounds, and 3-acetyloxo-dehydroepiandrosterone: each increases the resting metabolic rate of overweight adults.

J Nutr Biochem 18 9 — Download references. Medical Physiology Department, National Research Centre, Medical Division, 33 El-Bohouth Street, Dokki, POB, Cairo, Egypt.

You can also search for this author in PubMed Google Scholar. SREZ collected the scientific material and wrote the whole manuscript. HS participated in scientific material collection and reviewed the whole manuscript.

KAES reviewed the whole manuscript. All authors read and approved the final manuscript. Correspondence to Salwa Refat El-Zayat. Springer Nature remains neutral with regard to jurisdictional claims in published maps and institutional affiliations.

Simultaneously, swing your right arm out to about shoulder height and your left arm across your body reaching toward your right hip. Then jump to your left and repeat the movement on your left side. Land on your left foot and swing your right leg behind you and out to your left side.

Left arm should simultaneously swing out to your left side and right arm should extend toward your left hip. Continue leaping back and forth with arms swinging in a skating motion. To make this move more challenging, try touching your hand to the ground instead of simply swinging it out to the side.

Begin in a plank position with your wrists in line with your shoulders and your body extended in a straight line behind you. Your feet should be planted together on the floor. Jump your legs out wide, and then jump them back together at a quick pace. Be sure to keep your core engaged throughout and be careful not to let your hips sag.

From a standing position, lift your left knee into your chest. Swiftly switch your legs so your right knee is now pulled into your chest.

At a nonstop pace, keep alternating your knees and move your arms in a running motion, with your left arm lifting with your right leg and right arm lifting with your left leg.

RELATED: Gyms, Studios, and Fitness Instructors Offering Online Workouts. Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy.

We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.

Health Conditions A-Z. Best Oils for Skin Complementary Approaches Emotional Wellness Fitness and Exercise Healthy Skin Online Therapy Reiki Healing Resilience Sleep Sexual Health Self Care Yoga Poses See All.

Atkins Diet DASH Diet Golo Diet Green Tea Healthy Recipes Intermittent Fasting Intuitive Eating Jackfruit Ketogenic Diet Low-Carb Diet Mediterranean Diet MIND Diet Paleo Diet Plant-Based Diet See All.

Consumer's Guides: Understand Your Treatments Albuterol Inhalation Ventolin Amoxicillin Amoxil Azithromycin Zithromax CoQ10 Coenzyme Q Ibuprofen Advil Levothyroxine Synthroid Lexapro Escitalopram Lipitor Atorvastatin Lisinopril Zestril Norvasc Amlodipine Prilosec Omeprazole Vitamin D3 Xanax Alprazolam Zoloft Sertraline Drug Reviews See All.

Health Tools. Body Type Quiz Find a Doctor - EverydayHealth Care Hydration Calculator Menopause Age Calculator Symptom Checker Weight Loss Calculator.

See All. DailyOM Courses. About DailyOM Most Popular Courses New Releases Trending Courses See All. By Moira Lawler. Medically Reviewed. Kara Andrew, RDN, LDN of American College of Lifestyle Medicine. Squat Jumps. Skater Jumps. Plank Jacks. High Knees. Editorial Sources and Fact-Checking.

Resources Obesity: Symptoms and Causes. Mayo Clinic. September 2, Tips for Monitoring Aerobic Exercise Intensity [PDF]. American College of Sports Medicine. Does Your Heart Rate Really Matter?

American Council on Exercise. June 17, Exercise Intensity: How to Measure It. Westcott WL. Resistance Training Is Medicine: Effects of Strength Training on Health. The Western diet is increasingly high in added sugars, which has definite links to obesity , even when the sugar occurs in beverages rather than food.

These include white rice, white bread, and regular pasta. These foods are quick to digest, and they convert to glucose rapidly. Excess glucose enters the blood and provokes the hormone insulin , which promotes fat storage in the adipose tissue.

This contributes to weight gain. A study links the consumption of more refined grains with weight gain. Studies show that whole grains are more likely to reduce hunger and increase fullness, which could lead to decreases in calorie intake.

Where possible, people should swap highly processed and sugary foods for more nutritionally dense options. Good food swaps include:. Dietary fiber describes plant-based carbohydrates that are impossible to digest in the small intestine, unlike sugar and starch.

Including plenty of fiber in the diet can increase the feeling of fullness, potentially leading to weight loss. One emerging area of research is focusing on the role of bacteria in the gut on weight management. The human gut hosts a vast number and variety of microorganisms, including around 39 trillion bacteria.

Every individual has different types and amounts of bacteria in their gut. Some types may increase the amount of energy the person extracts from food , leading to fat deposition and weight gain. Numerous studies have shown that getting fewer than 5—6 hours of sleep per night is associated with an increased incidence of obesity.

There are several reasons behind this. Research suggests that insufficient or poor-quality sleep slows down the process in which the body converts calories to energy, called metabolism.

When metabolism is less effective, the body may store unused energy as fat. In addition, poor sleep can promote insulin resistance and increase levels of cortisol, which also promote fat storage. How long someone sleeps also affects the regulation of the appetite-controlling hormones leptin and ghrelin.

Leptin sends signals of fullness to the brain. However, when people are under constant stress, cortisol can remain in the bloodstream for longer, which will increase their appetite and potentially lead to them eating more.

Insulin then transports the sugar from carbohydrates from the blood to the muscles and brain. If the individual does not use this sugar in fight or flight, the body will store it as fat. If an individual does not immediately use this sugar, the body will either store it is glycogen, the storage form of glucose, or fat.

Researchers found that implementing an 8-week stress-management intervention program alongside a low-calorie diet resulted in a significant reduction in the body mass index BMI of children and adolescents who were overweight or have obesity.

Losing 10 pounds in 3 days is an unrealistic goal for most people and could entail unsafe dieting behaviors. Rapid weight loss like this may also make it more likely that someone will put weight back on, rather than losing the weight permanently. To lose 20 pounds in a month, people must burn more calories than they take in, either through dietary changes or increased physical activity.

However, rapid weight loss like this may not be a viable long-term option and could increase the risk of health complications, such as gallstones.

Losing weight too quickly may also increase the risk of certain health complications, such as gallstones, or complications associated with unhealthy dieting behaviors, such as dehydration or nutritional deficiencies.

People who experience rapid weight loss may be more likely to put weight back on in the future. The CDC recommends that people aim for steady, gradual weight loss of around 1—2 pounds per week.

This should include 10 portions of fruit and vegetables, good quality protein, and whole grains. It is also beneficial to exercise for at least 30 minutes every day. Losing weight effectively and avoiding weight regain involves a number of factors.

Learn how to lose weight here. Fad diets and rapid weight loss can be unsafe and often lead to people regaining the weight later on. In this article, learn how to lose weight safely…. People often want to lose weight quickly, but there is a risk of malnourishment, or of giving up and putting on more weight than before.

What are the best exercises for weight loss? Find out the best types of exercise for weight loss, according to research, and get other useful tips. Losing 10 pounds safely is possible in 5—10 weeks or more.

Creating a calorie deficit, eating a nutritious diet, and moving more are important factors. My podcast changed me Can 'biological race' explain disparities in health?

Why Parkinson's research is zooming in on the gut Tools General Health Drugs A-Z Health Hubs Health Tools Find a Doctor BMI Calculators and Charts Blood Pressure Chart: Ranges and Guide Breast Cancer: Self-Examination Guide Sleep Calculator Quizzes RA Myths vs Facts Type 2 Diabetes: Managing Blood Sugar Ankylosing Spondylitis Pain: Fact or Fiction Connect About Medical News Today Who We Are Our Editorial Process Content Integrity Conscious Language Newsletters Sign Up Follow Us.

Medical News Today. Health Conditions Health Products Discover Tools Connect. How to naturally lose weight fast.