Do caffeine supplements help me to loose weight?

   It is established that caffeine enhances lipolysis and thermogenesis by inhibiting a specific enzyme neseccary to allow HSL of breaking down triglycerides.Many supplements  contain caffeine in high doses , which has negative effects without increasing lipolysis.

       Tip:A regular cup of coffee(100 mg of caffeine) provides best lipolytic effect for you.Avoid coffee supplements with high doses of caffeine..They could be costly and with negative effects for your health.

Which is best lypolytic supplement for obese people?

 Although there are controversial results from many studies, it seems that the consumption of an average dose of CLA leads to body weight and body fat reduction and a turnover at lipid profile. Results are worse in humans than mice and perhaps this could be explained from the fact that high dosages are administrated on mice. Unfortunately high doses may have side effects on humans.

Tip: Consuming 5 gr of CLA daily may increase metabolic rate and fat utilization in obese and overweight people.

Are fat loss and health benefits related to the duration of exercise?

       
Undouptedly fat loss is not time depended.Fat loss depends mainly on the intensity of training session.On the other side health benefits are time and intensity depended.

• Health benefits when exercising at  minimum 50% of your heart rate can be gained if your minimum frequency is 3 times per week/ 20 minutes each session.
• Health benefits when exercising at even lower intensities like walking can be gained only if your minimum frequency is every day/ 30 minutes each session.

   Tip: Remember that recommended guidelines for most people for maximizing health profits are aerobic exercise 3-5 sessions/week , 40-60 minutes/session at 55-90% of heart rate maximum.

Is sleep associated with weight loss?

      Absolutely, yes.Lack of sleep is a factor that could  have a negative impact on weight loss.A lack of sleep can impair energy levels and affect the body 's ability to metabolize glucose and the levels of leptin and grehlin.In this way lack of sleep could adversely affect your diet and lead you to weight gain.
Best practises for perfect sleep for weight loss are:

• Avoid emotional stress before sleeping
• Avoid consuming caffeine, alcohol, nicotine before bed
• Maintain a regular exercise program
• Maintain a regular wake/sleep schedule

Tip: Keep in mind that 8-9 hours per night is the optimum for weight loss.

What should I know for more accurate results at determunation of fat?

Before visiting a dietitian for having a more accurate determination of fat through BIA , follow next steps:

• No alcohol 48 hours before
• Not eating or drinking 4 hours before
• No exerciseone day before
• Measure in bare feet
• Be well hydrated
• Not being ill this day
• Empty bladder 30 minutes before te test      

Tip: For even more accurate results prefer a diatician with DEXA.Its more expensive , but it worths if you are a professional athlete.

How do I know how much kcals should I consume daily?

    

   It depends on the gender , the age and your lifestyle.Also it depends on if you are on a diet or you just want to maintain your weight.Find the category in which you belong at the following shape and calculate how much Kcals should consume daily for maintaining your weight.

 


Tip:If you mostly like to lose some weight abstract 500 Kcals from your daily consumption.

How do I know that the consumption of a larger amount of dairy products will help me lose some extra weight?

     It is evidence based that dairy product consumption reduces fat absorption.Do not expect excessive weight loss, 0.5 kg of weight loss would be an  optimistic  goal if you eat many low fat dairy products.. Excessive consumption of dairy  products  is linked with cancer on both males and females.

Tip: Consume 3 portions of dairy products daily. You will get the adequate amount of calcium you need and simultaneously you will get a reduction at fat absorption without the risk of cancer.         

How do I know if my tea is helping me to lose weight?

         Make sure that you drink green tea without sugar and not any other kind of tea. Scientific research has showed that green tea helps you to lose weight.  There are controversial reports for the effects of green tea on a diet. It seems that some people benefit  from green tea consumption, while no positive effect is observed on others. It seems that it mostly helps people who do not follow a strict diet, as we observe an overlap in weight loss.

Tip: If you want to benefit from green tea consumption, drink only sugarless green tea, especially after training. Be cautious with green tea only if you take anticoagulant pills.