Conjugated linoleic acid (CLA) is a fatty acid supplement that effectively increases lean muscle mass and enhances fat loss. In a 90-day, double-blind, randomized, placebo-controlled study published in 2000 in the Journal of Nutrition, CLA users experienced fat loss with an average weight reduction of seven pounds and an increase in lean muscle. There was a 20 percent decrease in body fat. CLA also stops fat from coming back once dieting stops, research has found.
According to The Journal of International Medical Research in 2001, those taking CLA who also exercise at the same time increase fat loss and increase lean muscle faster and with lower amounts of CLA. Incredibly, CLA has also been found to help with weight loss even if people don't change their lifestyle. In June 2009, the American Journal of Clinical Nutrition reported on 45 postmenopausal women who were obese and who had type 2 diabetes. They took eight grams (8,000mg) of CLA per day with food for 32 weeks. The women were told not to diet or exercise any differently during the trial. The researchers found that CLA significantly reduced the women's body mass index (BMI) and resulted in a four-pound weight loss.
Green Tea For Weight Loss
Both green and black tea are derived from the same plant Camelia sinensis. The manufacturing process is what makes them different. Green tea is produced by lightly steaming the fresh-cut leaf, so it is not fermented and provides high levels of compounds called polyphenols that are known for their powerful healing effects.
One study revealed that participants who took three green tea extract capsules daily increased their fat burning without accelerating their heart rate. The capsules safely melted fat away. A 2010 study in the Journal of the American College of Nutrition involved 35 obese subjects with metabolic syndrome. (Metabolic syndrome is the name for a group of factors that increase risk of heart disease, stroke and diabetes; these factors include a large waistline, low "good" HDL cholesterol, as well as high blood pressure, high triglycerides (blood fats) and high blood sugar levels.) The participants consumed two capsules daily of green tea extract for eight weeks. The green tea was standardized to provide a daily dose of 450 mg of epigallocatechin gallate (EGCG). At the end of eight weeks, the green tea group experienced significant decreases in body weight and BMI compared to the control group. Green tea supplementation was also associated with a decrease in "bad" LDL cholesterol and an improved LDL-to-HDL (good cholesterol) ratio.
Do not use de-caffeinated green tea as it is the caffeine along with the other constituents of the green tea that effectively enhances fat-burning, thus improving fat loss. The combination of CLA and green tea extract are approved by Health Canada for weight loss.
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