Dr Zoe Williams discusses visceral fat on This Morning
Losing weight, like most health goals, calls for a multi-faceted approach that can be sustained. Research suggests taking supplements can support your weight loss goals, though they will not suffice. A weight loss supplement that is backed by evidence is capsaicin.
Capsaicin is a compound in hot peppers that brings the heat when consumed. It can also be consumed in supplement form.
Capsaicin is thought to target and eliminate fat by boosting your metabolism – a key driver of weight loss.
In fact, as research shows, your weight is highly dependent upon your metabolism, which is the process of breaking down what you eat and drink into energy for your body to use in its everyday functions.
Evidence suggests capsaicin supplements may boost your metabolism, enabling you to more easily lose weight and burn fat.
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According to research, capsaicin works by increasing oxygen consumption and body temperature, which leads to a slight increase in calories burned.
Studies show that consuming this compound on a regular basis may promote a calorie deficit and aid fat burning.
A calorie deficit, which is generally required for weight loss, means that you burn more calories than you consume.
In addition, a 12-week study in 80 people with a slightly elevated body mass index (BMI) tied supplementing with six milligrams of capsaicin daily to a reduction in belly fat.
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Belly fat, also known as visceral fat, is the most harmful form of fat because it sits near vital organs, such as the liver and intestines.
Capsaicin also appears to have an appetite-suppressing effect, which may help you cut your calorie intake throughout the day.
It is important to note that the benefits of consuming capsaicin will be negligible unless you commit to a healthy diet and exercise.
According to the NHS, there’s no single rule that applies to everyone, but to lose weight at a safe and sustainable rate of 0.5 to one kilogram a week, most people are advised to reduce their energy intake by 600 calories a day.
For most men, this will mean consuming no more than 1,900 calories a day, and for most women, no more than 1,400 calories a day.
“The best way to achieve this is to swap unhealthy and high-energy food choices – such as fast food, processed food and sugary drinks (including alcohol) – for healthier choices,” says the NHS.
Generally, a healthy diet should consist of:
- Plenty of fruit and vegetables
- Plenty of potatoes, bread, rice, pasta and other starchy foods (ideally you should choose wholegrain varieties)
- Some milk and dairy foods
- Some meat, fish, eggs, beans and other non-dairy sources of protein
- Just small amounts of food and drinks that are high in fat and sugar.
The other crucial ingredient to achieving a healthy weight is to engage in regular exercise.
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.
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.
This includes:
- Brisk walking
- Cycling
- Recreational swimming
- Dancing.
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