Obesity and weight gain are common concern for many people. It seems like a battle or challenge to burn off extra calories through proper diet and regular exercise.
However, there are other factors that cause weight gain and weight lose including hormonal fluctuations and genetics. Inactivity, poor eating habits, excessive stress, inadequate sleep and taking certain medications are other causes to add weight.
The problem is that being overweight can trigger various health issues such as developing type 2 diabetes, high cholesterol, heart disease, high blood pressure, stroke, liver disease, sleep apnea and osteoarthritis.
To help in managing your weight, it is a must to follow an exercise program and healthy diet. But, the good thing is that there are herbs that can also help in your weight loss effort.
List of Top 10 Herbs for Weight Loss
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Ginger
According to a study, ginger is one of the herbs very common in your kitchen that plays a big role in weight loss (1).
Consuming ginger improves the thermic effect of the food, thus makes you feel full longer.
This will prevent compulsive eating and unnecessary snacking. It also boosts your metabolism and improves digestion. The anti-inflammatory and antioxidant properties of ginger that relaxes the intestines.
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Green tea
Drinking green tea is an effective way to improve your metabolism that eventually stimulate to burn more calories. This herb contains catechins, an antioxidant that fuel up the fat-burning process.
It also contains small amount of caffeine that is helpful not only for fat burning but also to achieve better muscle performance.
Green tea has the ability to suppress appetite that can curb cravings (2). The best time to drink green tea is at least 30 minutes before meal.
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Turmeric
One of the active ingredients of turmeric is curcumin that is a great help for weight loss. It’s because this ingredient improves the flow of bile that is significant in breaking down fat.
It also lowers the bad cholesterol levels and reduces inflammatory symptoms related to metabolic disorders and obesity (3).
Aside from promoting weight loss, it also supports skin and gut health. Turmeric also prevents microbial infections, reduces pain and is effective to heal wounds. But, you should not take it in excess because it can cause low blood pressure, increased menstrual flow and nausea.
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Hibiscus
This herb is packed with nutrients, various minerals and flavonoids that controls absorption of carbohydrates and fats into your body.
The diuretic effect of hibiscus is also essential for weight management through shedding of water weight.
Researchers revealed that taking hibiscus supplement for 12 weeks provides effective results in losing weight (4). You can notice decrease in hip-to-waist ratio, body fat percentage and waist circumference.
If you’re taking medication or pregnant or breastfeeding, you should talk first to your doctor prior of taking hibiscus.
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Dandelion
Dandelion is deemed to be helpful for those who want to succeed in their weight loss effort. It has phytochemicals that provides laxative and diuretic effects. Thus, the frequency and volume of urination is increased, thus reduces water weight.
It also helps to regulate the blood sugar and rids the toxins from your body (5). Likewise, drinking dandelion tea before each meal suppresses appetite, thus curb hunger pangs. Dandelion also has the ability to fight inflammation.
Dandelion is also packed with minerals, dietary fiber, vitamin K1 and antioxidants. This herb also has beta-carotene that protects your liver and eliminates free radicals out of your body.
If you are taking certain medications, you should consult first your doctor as it may have adverse interaction with your medications.
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Korean ginseng
This herb is very popular and commonly used in many health supplements and weight loss supplements as well.
It can speed up your metabolism and improves energy levels that is essential for weight loss.
Korean ginseng can improve insulin sensitivity, but it shouldn’t be taken for extended time as it may pose adverse effects. It is not also recommended for those experiencing hormone-related problems.
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Oregano
If you’re looking for a safe and cheap way to lose weight, you should consider oregano. This herb can dissolve fat because of its carvacrol content. It prevents bloating and improves digestion.
Stress and depression are the common causes of weight gain and overeating. You can make your oregano tea or mix few drops of oregano oil in a low-calorie fruit juice. You can also find oregano capsules or supplement.
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Sage
This is a great herb for weight loss because of its antioxidant, diuretic and stimulant properties. It improves the metabolic rate so that your body can burn more calories. Drinking sage tea can reduce inflammation.
You can also expect sound sleep by drinking sage tea before sleep and can treat anxiety as well. This herb is not suitable for pregnant and breastfeeding women (6).
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Rosemary
This is a perennial herb that is commonly used in various food recipes. It contains higher level of the enzyme lipase that helps in melting fat molecules. It is also rich in fiber that provides satiety and prevents fat absorption.
Adding dried or fresh rosemary in your food can help weight loss or you can make a rosemary tea. Other health benefits of rosemary include improving your metabolism and digestion. It averts bloating and flush out the free radicals from your colon (7).
Consume only the right amount of rosemary as it can cause nausea and diarrhea. It’s not also recommended during pregnancy.
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Milk Thistle
This herb is effective for weight management. It contains silymarin that supports optimal functioning of the liver. This enables your body to do the natural detoxification process. Thus, you can expect losing weight efficiently (8).
Aside from its detoxification effects, milk thistle improves your metabolism and fat burning process. This herb is available in tincture or capsule form.
Final word
No single workout regimen or diet program can give your permanent results of losing weight. You can integrate lifestyle changes and using herbs for weight loss.
Herbs are natural that’s why there’s nothing to worry about adverse effects. But, to ensure your safety, you should ask your doctor’s advice before taking any of those herbs listed above.
Janice Thompson is a nutritionist. She loves to share her healthy lifestyle and diet tips.