Wellbeing consists of many positive measures, such as your health and happiness. Losing weight can help improve these individual measures, enhancing your overall wellbeing. Achieving weight loss can be a hard-fought battle, however.
This is because it requires patience and resolve to see results.
Take your dietary regime. You cannot shortcut your way to a slimmer body – it requires sticking to a healthy, balanced diet.
Evidence does suggest that incorporating certain supplements into your dietary plan can support your overall efforts.
In this regard, ginseng supplements have yielded promising results.
Ginseng is a plant with health-promoting properties that is often considered a staple in traditional Chinese medicine.
There are many different types of ginseng but the Korean variety has been linked to weight loss.
Many studies have suggested that this powerful plant could aid weight loss.
One small study found that taking Korean ginseng twice daily for eight weeks resulted in quantifiable reductions in body weight, as well as changes in gut microbiota composition.
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Similarly, an animal study showed that ginseng combatted obesity by altering fat formation and delaying intestinal fat absorption.
Writing in an issue of the “American Family Physician”, Dr Robert B Saper and colleagues from Harvard Medical School attribute the weight loss effect to Korean ginseng’s ability to affect the way the body metabolises carbohydrates.
In fact, numerous studies also show that limiting your carb intake can change the way your body metabolises carbs, which encourages weight loss.
One of the most popular proven methods is to adhere to a ketogenic diet, which involves drastically reducing carbohydrate intake and replacing it with fat.
This allows your body to enter ketosis, a state during which the body switches to using fat instead of carbs as its primary fuel source, and ketones are produced in the liver.
The other crucial component to losing weight
In addition to modifying your diet, maintaining a healthy weight requires physical activity to burn energy.
The Chief Medical Officers recommend that adults should do a minimum of 150 minutes moderate-intensity activity a week – for example, five sessions of 30-minute exercise a week.
According to the NHS, something is better than nothing, and doing just 10 minutes of exercise at a time is beneficial.
Moderate-intensity activity is any activity that increases your heart and breathing rate, such as:
- Brisk walking
- Cycling
- Recreational swimming
- Dancing
“Alternatively, you could do 75 minutes of vigorous-intensity activity a week, or a combination of moderate and vigorous activity,” notes the NHS.
During vigorous activity, breathing is very hard, your heart beats rapidly and you may be unable to hold a conversation.
Examples include:
- Running
- Most competitive sports
- Circuit training
“You should also do strength exercises and balance training 2 days a week,” adds the NHS.
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