Video: 7 Weight Loss Hacks That Are Truly Science-Based

Video: 7 Weight Loss Hacks That Are Truly Science-Based

Updated: 01 August, 2019


Dietitian Joe Leech in this video talks about 7 weight loss and priority health tips that are actually backed by science you should consider if you are trying to lose weight and get real results. These weight loss tips are simple but practical and will make your weight loss journey easier.

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7 Weight Loss Tips That Are Truly Science-Based

They are:

  1. Avoid foods that are high in sugars and starches as they contain too much calories and will slow down your metabolism.
  1. Drink water before and after each meal. Drinking sufficient water is a priority health hack that keeps you hydrated and full, meaning you consume fewer calories as well as suppressing your appetite.
  1. Keep healthy foods around in case you are hungry so you can eat them instead of consuming unhealthy ones. Eating healthy keeps you strong and immune to illnesses.
  1. Use smaller plates as this has been shown to help people consume fewer calories.
  1. Lift weights or engage in body exercises to speed up your metabolism and helps you look fit as well as burning fat fast.
  1. Get Good sleep. Getting regular night sleep has been proven to facilitate weight loss as your body get enough time to revitalize itself and function at an optimal level.
  1. Eat Healthy foods that nourish your whole body and serve as appetite suppressants

These are the 7 science-based and proven ways to actually lose weight, if you religiously follow them, you sure are going to be able to drop off some extra pounds.

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Catch other fat loss  and priority health tips here on Vital Health Recipes

Table Of Contents

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Chapter 1 – 7 Weight Loss Tips That Are Truly Science-Based

Health Benefits of Capsicum

Health Benefits of Capsicum

Updated: 03 August, 2019

Capsicum is an edible vegetable commonly known as bell pepper. A member of Capsicum annuum, it is native to central and native America. Its relatives are tomato and chili peppers. The pepper is available in many colors and is rich in vitamins A, B, C, E, and K.

Capsicum has multiple health and nutritional benefits. Take a look at some of the numerous health benefits of this amazing vegetable:

Health Benefits of Capsicum

1. It has Anti-Inflammatory Properties

Capsicum contains phytochemical that makes it a good anti-inflammatory agent. Taking advantage of this property, it is extensively used to manufacture skin products and joint pain relievers.

It is generally known for combating a neurologic pain, crohn’s disease. You can add capsicum balms to Ayurvedic medicine to enhance its effectiveness at relieving arthritis pain.

2.     It Supports Healthier Heart

Some capsicum components enable the edible vegetables to support a healthy heart. By lowering the homocystein levels in the body, folate and vitamin B removes one of the major causes of cardiovascular illnesses.

Lycopene and fiber reduce the level of fat in the body while its potassium component helps the body to maintain the right blood pressure for a healthy heart.

  3.   It Improves Sight

Red bell pepper is rich in vitamin A. Eating this pepper will improve your sight. It is notably very effective at improving consumers’ night vision.

Due to the vitamin A capsicum contains lutein, otherwise known as carotenoid. This ingredient makes consumers less susceptible to macular degeneration, an eye condition that is responsible for visual loss in adults.

Its vitamin C and beta-carotene components offer protection from cataract, another eye-related health condition that impairs sight.

4.     It Fights Off Cancer

Chronic oxidative stress and excessive inflammation are two of the major causes of cancer. Capsicum offers anti-cancer benefits because it is rich in both anti-inflammatory nutrients and antioxidants.

The regular consumption of bell peppers will control these factors that trigger cancer. Gastric cancer can be prevented by the enzymes in capsicum. The carotenoid lycopene in this vegetable is effective in preventing different forms of cancer such as bladder, prostate, pancreas, and cervix.

An article entitled “Anticancer Properties of Capsaicin Against Human Cancer” highlights the effectiveness of capsicum as an anti-cancer agent.

5.     It Boosts Immune System

A compromised immune system is a waiting time bomb. Once your immunity is breached, you will become susceptible to all forms of illnesses. Regular consumption of this edible vegetable will help you beef up your immunity to ward off ailments.

It contains vitamin K, an essential nutrient for protecting cells from the destructive oxidative damage and the development of strong bones. The vitamin prevents you from bleeding excessively from bruises and wounds. It also promotes faster healing.

Its vitamin C component beefs up the immune system. This is in addition to its ability to repair damaged brain tissues and build strong collagen. The body needs the collagen as support for joints and the skin and thus prevents unnecessary damage to these body parts.

Possible Side Effects

Some of the downsides of consuming capsicum in excess are:

  •       Stomach flu.
  •       Skin irritation.
  •       Liver damage.
  •       Runny nose.
  •       Sweating.

Damiana Side Effects

Taking small doses of damiana puts you at no risk of side effects but if you are taking too much or abusing it, these are some of the risks associated with excessive doses:

  • Convulsions
  • Possible effect on blood sugar levels
  • Insomnia
  • Headache

Damiana Dosage: What is the right amount to take?

I have said earlier that it is not advisable to take large dosage of damiana as it can cause other health problems and side effects. According to reports, taking between 10-15 grams of dreid damiana leaf is safe and poses no health challenges, meaning you can take an average of 5 grams 3 times daily.

You however need to be very careful if you are taking 2 different male enhancement supplements at the same time(which I actually don’t recommend), be sure to check that they both don’t contain high amount of damiana as that could put you at risk.

Final Thought: Is Damiana a Good Pick For Male Enhancement?

Yes, damiana is good choice of male enhancement as long as you are not diabetic or consume too much of it, it should be taken in moderation. Several men have reported that they have experienced increased sex drive, stamina and orgasim while using damiana, it is thus safe to say it works well as a male enhancement.

Also, damiana has been shown to be effective controlling anxiety and depression.

Male Enhancement Supplements that include Damiana

Male Extra is one of the best male enhancement pills out there made with 100% natural ingredients which damiana happens to be one of them. This supplement has been shown to help men gain harder and longer erections without any stress.

One of the reasons why it is loved by many men is the fact that it doesn’t have any side effects unlike other prescription pills like Viagra. Male Extra boosts your sex drive, increases your stamina in bed and helps you to last longer without any side effects. You can read more here.

There are many more relevant posts on Vital Health Recipes

Table Of Contents

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Chapter 1 – Health Benefits of Capsicum

Chapter 2 – Possible Side Effects 

Health Benefits of Cayenne Pepper

Health Benefits of Cayenne Pepper

Updated: 03 August, 2019

For thousands of years, people have been using cayenne pepper. Apart from using it to spice their meals, many of the users are unaware of its health benefits. This article focuses on the plethora of health benefits that are associated with eating this pepper species.

Cayenne Pepper Health Benefits

1.     It aids Digestion

Cayenne pepper works with the digestive system to aid digestion. This is why it is a common ingredient in many diet pills that work without exercise.  Its primary job is to boost saliva production, an important ingredient for digestion. It is also known for its ability to stimulate enzyme production that is necessary for the smooth operation of the digestive system.

If you have issues with digestion, you may consider increasing your cayenne pepper consumption.

2.     It Supports Weight Loss

Cayenne pepper is also known for its ability to help people struggling with weight to lose some extra pounds. It is known to suppress appetite once it is consumed for breakfast. This helps you cut your calorie consumption throughout the day.

This special pepper also boosts metabolism. Thus, it can effectively assist the consumer to burn off excess fat associated with weight gain.

According to the result of a study published by US National Library of Medicine National Institutes of Health, cayenne alters “the composition of gut bacteria to more beneficial strains.” This alteration lowers obesity arising from inflammation.

3.     It Boosts Detoxification

Cayenne is also important for detoxification. It heats the body to streamline detoxification. The pepper also increases the pulse of both digestive and lymphatic rhythms to help the body get rid of toxic substances

It is also an effective sweating inducer. The increased sweating also increases the rate at which the body eliminates waste products through sweat. That speeds up the detoxification process as well.  

You can combine it with honey and lemon juice. That will give you a healthy morning beverage that guarantees increased detoxification efficacy.

4. It is a Good Source of Vitamins A & E

Vitamin A helps us to maintain healthy vision, healthy skin, and amazing neurological function. It also gets rid of free radicals, a process that reduces inflammation.

Most of the body organs can’t function effectively if the presence of vitamin E deficiency. This beneficial vitamin helps the body repair damaged skin, fight off free radicals, balance the hormones as well as improve vision. Thankfully, cayenne pepper is rich in both vitamins.

5.     It Prevents Allergies

Cayenne pepper has anti-inflammatory properties. As a result, it can easily prevent allergies and its associated symptoms.

According to Dr. Bassett in an article titled “8 Remedies for Spring Allergies”, the Medical Director of Allergy and Asthma Care of New York, “Spices such as cayenne and chili pepper contain capsaicin which helps reduce nasal congestion and stuffiness.”

Recommended Dosage

There is no standard dosage for using the pepper or its supplement. The lack of clinical research into the pepper is responsible for this.

Possible Side Effects

Some common side effects of this capsaicin when used as a cream are:

  •       Rash.
  •       Pain.
  •       Burning.
  •       Irritation.
  •       Blisters.

Cayenne tablets may cause:

  •       Flushing.
  •       Stomach upset.
  •       Diarrhea.
  •       Sweating.
  •       Runny nose.

Add a dash of this highly beneficial pepper to your meal and lead a healthier life.

Table Of Contents

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Chapter 1 – Cayenne Pepper Health Benefits

Chapter 2 – Possible Side Effects

Health Benefits of Green Tea Extract

Health Benefits of Green Tea Extract

Updated: 03 August, 2019

The nutritional value of green tea extract contributes to its rising popularity, especially among diet pills. It has been shown to be effective for weight loss.

4 Health Benefits of Green Tea Extract

1.     It is Rich in Antioxidant

Green tea extract is rich in catechins, antioxidants. The antioxidants fight off free radicals and thus prevent cell damage caused by these destructive radicals. The cell damage may oxidative stress. This, in turn, can cause aging, cancer, diabetes, some neurodegenerative diseases like Alzheimer’s if not controlled.

On the other hand, the Nutrifect Nutrition Experts claim that increased amount of antioxidants offers the following benefits:

  •       Better brain health.
  •       Better liver health.
  •       Reduced blood pressure.
  •       Reduce inflammation.

2.     It Promotes Heart Health

Green tea can lower blood pressure and cholesterol. The reduction of these health problems can prevent strokes and heart attacks. Thanks to its antioxidant properties, the extract can reduce blood pressure and decrease inflammation as well.

Thus, green tea can boost your heart health by preventing health conditions that may compromise the condition of your heart.

3.     Good for Diabetics

Some people are insensitive to insulin. Thus, their body cells don’t absorb as much sugar from the body as they would naturally do. This is an unsafe condition that compromises their health. As their blood insulin and blood sugar levels increase, they become diabetic. 

The active ingredients in green tea are known for their ability to regulate both the glucose and insulin levels in the consumers’ body. It was found that people who drink green tea have a lower risk of developing type II diabetes as shown by multiple studies. One of such studies was carried out on some Japanese adults struggling with this type of diabetes.

People suffering from diabetics can count on this to put their health condition under check. As a result, they can manage their diabetes and live a healthier life.

4.     It Burns Fat

Green tea has been shown to  boost metabolism which makes it an effective fat burner that helps people lose weight easily. This reduces your risk of becoming obese or overweight. The caffeine present in the tea is primarily responsible for its fat-burning and appetite suppressant properties.

A 12-week study of over 200 men and women showed that the section of the participants who took green tea extract experienced a reduction in body fat percentage, body weight, and waist circumference.

By consuming the extract regularly, the sugar content of the blood will drop by some 13%, especially in strong men.

Possible Side Effects Of Green Tea Extract

Taking high doses of green tea extract or through the mouth over a long period of time can trigger the following side effects:

  •       Heartburn.
  •       Irregular heartbeat.
  •       Dizziness.
  •       Diarrhea.
  •       Nervousness.
  •       Convulsions.

Table Of Contents

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Chapter 1 – 4 Health Benefits of Green Tea Extract

Chapter 2 – Possible Side Effects 

Caffeine for Weight Loss

Caffeine for Weight Loss

Updated: 03 August, 2019

For years, people with weight problems have been taking caffeine in different forms to take advantage of its weight loss properties, and they get amazing results! This is why it is one of the popular ingredients in some of the best diet pills on the market.

This article discusses the weight-loss properties of caffeine and how it helps people with weight issues to overcome this health challenge.  

5 Ways Caffeine Supports Weight Loss

1. It Suppresses Appetite

Caffeine supports weight loss by acting as an appetite suppressant. The reduced food consumption literally implies that the number of calories you consume will go down too. When you eat a few calories over time, you will gradually lose weight.

2. It Burns Calories

This substance equally burns the few calories you consume. Rather than allow the calories to accumulate in your body and add to your weight, it gets rid of them. Your weight will decrease as these calories are burnt.  

3. It Increases Metabolism

Caffeine contains fat burning properties. When you consume caffeine, it boosts your metabolic rate. The increased metabolism helps you to keep your weight under check.

A nutrition researcher, Kris Gunnars, explains the connection between the two. The researcher who equally has a Bachelor’s Degree in medicine wrote: “Caffeine increases your resting metabolic rate, which means it increases the number of calories you burn at rest.” As you keep burning those calories, your weight will decrease over time.

4. It Enhances Exercise Performance

Working out is a proven way to knock off some weight off. However, you can get a better result from working out by drinking coffee or consuming other sources of caffeine. The caffeine makes exercising a lot easier for you. The easier it is, the more willing and regular you will be. This will have a more positive effect on your weight loss goal.

If you take caffeine before you engage in some aerobic exercise, your fatty acid will increase. It will also double your epinephrine levels as well. Your overall performance will receive a massive boost.

Coffee consumption will improve your exercise performance by over 11% if the result of this study is anything to go by.

In order to get maximum result from the caffeine when working out, take caffeine when engaging in endurance training such as cycling. It is also great for exercises that test your power and strength.

Exercise is great for weight loss. If you find it difficult to enjoy exercise, a cup of coffee each time you want to hit the gym may be all you need to make it enjoyable.

5. It Boosts Testosterone

A recent study by a group of health professionals established the connection between testosterone and weight loss. The study shows that people who used testosterone supplements lost more fat and were generally learner than members of the control group.

Recommended Dosage

According to MayoClinic, a reputable online health source, “Up to 400 milligrams (mg) of caffeine a day appears to be safe for most healthy adults.”

Possible Side Effects

You may experience the following if you regularly consume caffeine:

Frequent urination.

Muscle tremors.


Stomach upset.




Fast heartbeat.

Experts suggest that people suffering from high blood pressure, glaucoma, cardiac problems, and anxiety disorders should steer clear of caffeine.

A cup of coffee will give you the quantity of caffeine you need to boost your testosterone.

The increased caffeine consumption will boost your fat metabolism, make exercising more fun, and generally help you to knock some pounds off your weight.

Table Of Contents

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Chapter 1 – 5 Ways Caffeine Supports Weight Loss

Chapter 2 – Possible Side Effects


6 Lazy Ways to Lose Weight Fast

6 Lazy Ways to Lose Weight Fast

Updated: 6 August, 2019

Are there really lazy strategies to lose weight? You quip. You are about to find out.

Going through a ton of articles on the web, you might have read that for you to lose weight fast, you need to cut down on the carbs and engage in various exercises daily.

The real fact is that when it comes to losing weight, it all boils down to ‘calories’- how many you eat versus how many you burn at a particular time.  And with the help of diet pills, you can even lose weight faster.

For you to lose weight, you must create a sustainable large amount of calorie shortage. This allows you to lose fat instead of muscle thereby, keeping your energy and metabolism in check.

6 Lazy Ways to Lose Weight 

1.   Get 7-9 hours rest every night

Sleep is, for a lack of word, the laziest way to burn fat fast. Contrary to popular assumption, the more QUALITY sleep you have, the easier it is for you to control your hunger and the more energy you conserve to exercise. The absence of sleep can have quite a number of negative effect on you such as; muscle loss, weight gain, cravings, and poor body metabolism.

2.   Plan your food intake into your journal or an app:

Track your eating habit using some of these cool apps online or better still, use the good old way-journal. This little activity can be an eye opener for you. You will be able to calculate your calorie consumption. With proper management, you can control your weight and also lose weight fast.

Once you have an idea as to the quantity of calorie you eat per day, you can then create a calorie deficit. The best practice is to multiply your weight by 10 the subtract 200 calories from the target figure. Here is How to calculate your calorie burn. 

3.   Replace canned, processed food with whole food

One of the major cause of Obesity is the high consumption of processed foods. Foods like packaged cereal, donuts, fries to name a few, contains a lot of calories without even filling you up. Eating all these foods won’t quench the hunger still. Replace all processed foods with natural, whole foods like fish, lettuce, yams, and apples.

Eating natural, whole food will stabilize your energy level and help you maintain the calorie deficit. For every meal you take, try to include protein in it. A high protein meal helps you lose weight fast. Lean protein sources will help you quench hunger more, and you will still lose weight. 

4.   Drink your water and don’t stop

Drinking at least 8-12 cups of water per day is highly recommended if you want to lose weight. Water keeps your body hydrated and helps upsurge satiety. For the best result, try to drink a cup of water few minutes before eating. 

5.   Stick to a nutrition plan

You’ve calculated your calorie and compare it with your body weight, now it’s time to create a nutritional plan suitable for it and stick to it. When creating a nutritional plan, keep your goal in focus; eating foods that will help your body without adding too many calories to it. 

6.   Be patient, it takes a while

You can’t drop all the extra pounds overnight. It takes time. The truth is that this is a gradual process. Though you can lose 10 pounds in a day by dehydrating yourself but that is just losing water weight. On an optimistic note, you can lose 2% of your body weight per week simply following this process.

Bonus Tip:

Fat Burners

One of the fastest and easiest ways to lose weight is to use a fat burner. Fat burning pills boost your metabolism, helping you burn more calories faster, thereby losing those extra pounds. When shopping for a fat burner, it is best to go with one with natural ingredients with minimal side effects, and can also serve as an effective appetite suppressant.

How to Lose Weight Overnight? Is It Possible?

The truth is, trying to lose weight overweight shows desperation and sadly, this is what many fake weight loss pills exploit, telling you about their magic pills that can help you lose 20-30 pounds overnight, and many people fall for these scams, and end up not losing a single pound.

If you are serious about losing weight then you need to be realistic about your expectations. Did you accumulate the unwanted fat in your belly, hip, thighs or neck in a single day? You sure didn’t!

You need to understand that there’s a process, and it could take some time to hit your goal of looking slimmer and sexier.

Are there pills that could help you lose weight in your sleep?

Yes, there are! There are diet pills that help you lose weight without exercise, and even while sleeping. These pills work round the clock: they suppress your appetite, cut your calorie intake, boost your energy, speed up your metabolism, and ultimately help you lose weight fast but not overnight. 

We hope you found this post valuable! If you did, please share.

Table Of Contents

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Chapter 1 – 6 Lazy Ways to Lose Weight

Chapter 2 – How to Lose Weight Overnight?

Chapter 3 – Are there pills that could help you lose weight in your sleep?

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