Caffeine for Weight Loss
DISCLAIMER: This article has been written for informational and educational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment.
The prevalence of obesity is increasing day by day mainly due to unhealthy diet and lifestyle choices. Subsequently, the rate of obesity-related diseases is also increasing at a rapid pace.
So, what can you do to lose some weight and start living a healthy life? Well, the most important thing is to eat healthily and maintain an active lifestyle. Apart from that, you can also include some weight loss-friendly dietary supplements in your daily routine.
One such supplement is caffeine which is a central nervous system stimulant and can support your weight loss journey.
Follow the article below to know more about caffeine and its role in weight management.
CAFFEINE
Caffeine is an organic compound found in the nuts, seeds, and leaves of different plants that grow in Africa, South America, and East Asia. It is the world’s most consumed psychoactive drug with 8 out of 10 people using caffeine every day.
The most common sources of caffeine are coffee and tea however you can also consume caffeine in the form of powder or capsules marketed as dietary supplements.
CAFFEINE AND WEIGHT LOSS
Being stimulant caffeine can help you lose weight in multiple ways. It can speed up your metabolism, mobilize fat, and may also suppress hunger.
You also don't need to count calories while taking caffeine supplements as they are quite low on calories.
Below is a detailed explanation of how caffeine helps you to lose some extra weight:
BOOSTS YOUR METABOLISM
When you eat food, your body breaks it down to obtain the required nutrients and utilize the calories to provide you with energy throughout the day. This process in your body is known as metabolism.
The rate at which your body burns calories at rest is known as resting metabolic rate (RMR). The RMR varies from person to person and determines the ease with which you can lose weight.
People with higher metabolic rates can lose weight more easily than people with a slow metabolism. If you're someone having a fast metabolism then you can also eat more without gaining weight.
Caffeine consumption can increase your resting metabolic rate by 3 to 11 percent. This increased rate of metabolism helps you burn more calories and favor your weight loss journey.
SUPPRESSES HUNGER
Overeating is one of the major reasons for being obese or overweight. Controlling your appetite is extremely difficult and is often morally discouraging for people trying to lose weight.
Thankfully caffeine has got us covered. It suppresses your hunger by reducing the levels of the hormone (ghrelin) that makes you feel hungry. The decreased levels of ghrelin i.e. the hunger hormone make you feel full and you automatically begin to eat less.
Caffeine is also capable of stimulating the satiety hormone peptide YY (PYY). It can make you feel satiated so that you do not indulge in overeating and gain some extra weight.
MOBILIZES FAT FROM FATTY TISSUES
Another way by which caffeine can help you lose weight is the mobilization of fat from fatty tissues. It does so by stimulating the central nervous system to send direct signals to fatty tissues for breaking down the fat.
Caffeine consumption also increases the levels of epinephrine hormone in your blood. Epinephrine then travels to fatty tissues via blood and causes the mobilization of fat by breaking it down.
Apart from the above-mentioned ways caffeine also promotes weight loss by fighting free radical damage that can lead to the accumulation of fat. Caffeine also increases your energy levels helping you to exercise more and shed those extra kilos.
SIDE EFFECTS
Although caffeine can prove to be fruitful for weight management it should be consumed in moderation. High doses of caffeine for a longer duration can lead to multiple side effects including:
- Insomnia
- Restlessness
- Headache
- Nausea
- Anxiety
- Chest pain
- Increased heart rate
PRECAUTIONS
Caffeine consumption is safe for regular use however there are a few circumstances in which you must be extra cautious while using caffeinated products.
Below is a brief description of the different conditions in which you need to take precautionary measures for regular caffeine consumption:
PREGNANCY
Consuming caffeinated products in moderation is totally okay during pregnancy. However, too much quantity of caffeine can increase the risk of miscarriage and other pregnancy-related problems.
BREASTFEEDING
Caffeine can pass into breast milk and its high levels may cause sleep disturbances, irritability, and increased bowel activity in breast-fed children.
BLEEDING DISORDERS
Caffeine can slow down the clotting process and may lead to the worsening of bleeding disorders. If you're also struggling with a bleeding disorder then never take caffeine in excess quantity.
OSTEOPOROSIS
Osteoporosis is marked by decreased bone density leading to an increased risk of fractures, especially in weight-bearing bones. Caffeine consumption increases the amount of calcium being excreted in urine and may further deteriorate the condition of bones. Hence, patients with osteoporosis must limit their consumption of caffeine to minimum levels.
Apart from the above-mentioned conditions, you must also use caffeine with great care if you’re using any medications.
BOTTOM LINE
The increasing consumption of junk and processed food coupled with a sedentary lifestyle is causing more and more people to become overweight or obese.
If you're also someone who is overweight then you must consider losing some weight as being obese or overweight can put you at the risk of developing several diseases such as diabetes mellitus, osteoarthritis, and cardiovascular problems.
While diet and exercise are the best ways to lose weight you can also add caffeine supplements in your daily routine to assist your weight loss journey.
Caffeine consumption can speed up your metabolism, decrease your appetite, mobilize fat from fatty tissues, and fight free radical damage. All these effects of caffeine make it one of the best supplements to lose weight.
It is recommended that you speak with your healthcare provider before starting caffeine supplementation especially if you are pregnant, breastfeeding, or taking medications for any underlying health conditions.
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