Does Turmeric Help with Weight Loss?
When it comes to losing weight, it can be difficult to know where to start. With so many diets promising to help you shed the pounds, celebrities promoting miracle weight loss products and conflicting advice online, it can feel like a bit of a minefield. However, we’re here to dispel the myths about turmeric for weight loss, so you’re covered with the facts which may be able to help you on your weight loss journey.
What is the Difference Between Weight Loss and Fat Loss?
When it comes to weight loss and fat loss, you might think the two are the same, however, there is one distinct difference.
Weight loss is measured by scale weight which, although it can be useful, isn’t an accurate fat loss measurement. Dropping a few pounds in scale weight could be down to water weight, hormonal fluctuations and even muscle loss (especially if excessive cardio is part of your regime).
However, fat loss is the real indicator as to whether or not your efforts are paying off. If you’re trying to lose weight the healthy way, by maintaining a healthy diet and taking part in regular exercise, then it might surprise you to find out that you might not actually lose much weight on the scales, even if your measurements decrease. This is because muscle weighs more than fat, so although you might feel and look leaner, your weight may stay the same.
Additionally, having a higher percentage of muscle increases your basal metabolic rate (BMR), which means you’ll burn more calories at rest than if you had a higher body fat percentage.
Although it might be disheartening when you step on the scales, by keeping track of your measurements, such as your waist, thighs and hips and focusing on your health and energy levels, you’ll have a much more accurate representation of whether or not your fat loss efforts are working.
Turmeric and Weight Loss: Fact vs. Fiction
There are a number of different well-known health benefits of turmeric. From its reported ability to reduce inflammation, to being beneficial for skin health – it’s no wonder people are turning to turmeric to complement their healthy lifestyle.
However, one of the lesser-known benefits is that turmeric may have a positive impact on weight loss. A 2015 study revealed that overweight adults who received an 800 mg supplement which contained 95% curcumin alongside a strict diet saw BMI changes of up to 2% during the first 30 days, which increased to 5-6% after 60 days, equivalent to a loss of more than 8% body fat. This was also backed up by a similar study of over 1600 overweight people, which resulted in an overall reduction in BMI and waist circumference.
Although more research is needed into the benefits of turmeric for weight loss, it’s certainly looking promising for the spice. However, there’s still a lot of conflicting advice out there, so when it comes to turmeric and weight loss, we’ve dispelled the myths to make your fat loss journey that little bit more digestible.
Myth 1: Turmeric Shots Can be Used as a Meal Replacement
If you’ve been trying to lose weight to no avail, it might be tempting to take drastic measures in order to speed up the process. However, it’s not advisable to use a turmeric shot as a meal replacement, as this won’t help with fat loss and any weight lost will be largely from water and muscle losses, which can be detrimental to your health.
When it comes to losing fat and keeping it off, you need to focus on creating sustainable, healthy habits that you’ll want to stick to and, although our turmeric shots are super tasty, replacing a meal with a turmeric shot isn’t a sustainable way to lose weight.
Instead, incorporate one of our turmeric shots into your day, alongside a healthy, balanced diet that provides you with enough energy to maintain an exercise regime and build muscle. Although this may take a little longer than replacing a meal, you’re much more likely to create healthy habits that will help you lose fat and keep it off.
Myth 2: Any Form of Turmeric Can Aid Weight Loss
When it comes to taking turmeric for weight loss, you might think that just adding a turmeric supplement into your routine will be the miracle you’ve been looking for, but unfortunately this isn’t the case.
Although studies have shown that turmeric may be able to aid weight loss, it isn’t the only thing which will help your efforts, as no single food or supplement alone will result in weight loss. In order to lose fat and increase muscle, it’s also important to:
- Eat in a moderate calorie deficit (around 200-500 calories below your total daily energy expenditure)
- Eat a healthy, balanced diet, including your favourite, less nutrient-dense foods (such as chocolate and crisps) in order to reduce cravings and create sustainable habits
- Exercise for an absolute minimum of 150 minutes per week, including moderate intensity cardio and strength training
When it comes to losing fat and building muscle, a moderate calorie deficit, balanced diet and exercise regime is the most sustainable way to do it. It’s important not to set your calories too low, as this is not only unsustainable, but may actually hinder your progress, slowing your metabolism down to preserve energy. Instead, eat 200-500 calories less than you burn each day for steady fat loss.
Myth 4: Turmeric Only Works to Reduce Inflammation
Turmeric is often consumed for its purported anti-inflammatory benefits, which are also thought to have a positive impact on fat loss. Chronic inflammation, which can increase with weight gain, can hinder weight loss. This is due to a number of reasons, including:
- Inflammation can result in insulin resistance, which may cause weight gain or difficulty losing weight
- Chronic inflammation could result in leptin resistance, which may make it difficult to adhere to hunger cues and result in overeating
- Inflammation causes the body to be in a constant state of heightened stress, causing the body to produce more cortisol, which is thought to promote weight gain and make it more difficult to lose weight
However, reducing inflammation isn’t the only way in which turmeric can aid your weight loss efforts. When taken consistently, turmeric is thought to be able to help improve symptoms of low mood, which can often have an impact on weight.
Although people respond differently to feelings of depression, anxiety and stress, it can often cause changes in weight. Whilst some people may lose weight when suffering from feelings of depression, it’s common for people to turn to comfort eating as a coping mechanism, thus gaining weight.
If you believe your weight gain (or weight loss struggles) is due to your mental wellbeing, then taking a daily turmeric shot alongside any medication or therapy may help to improve your mood, reduce your comfort eating and help you to kick-start your weight loss journey.
So whether you’ve tried every weight-loss product on the market, or you’re simply looking for ways to build a little bit of muscle and drop some fat, incorporating a daily turmeric shot into your healthy diet and exercise regime may give you that extra boost you need.