Weight change fundamentally boils down to the number of calories you put into your body and the number of calories you burn.
- Eat more than you burn and you will gain weight
- Burn more than you eat? You will lose weight
Let's take a closer look at each side of the equation.
The ‘IN’ side of the equation is what you consume through your diet. The ‘OUT’ side is made up of several different parts including:
Resting Metabolic Rate (RMR) - This is the amount of energy burned by our bodies throughout the day at rest. RMR supports multiple body functions, from breathing to organ and basic neurological functions. It is proportional to lean body mass and can be manipulated slightly by adding muscle to your frame. So, with that in mind do not neglect weightlifting people.
Exercise – Pretty simple, the calories we burn during exercise. The form you choose is totally up to you. Just get moving. There was a debate over whether high intensity interval training is better than low intensity steady state over a 24-hour period, but there is no significant difference. So, find something you enjoy and stick with it.
NEAT - Non-Exercise Activity Thermogenesis – This relates to the calories burnt from carrying out any daily activity that isn’t formal exercise or sleep. Think activities such as walking the dog, carrying the shopping home, gardening, walking upstairs, or even fidgeting at your desk. We will explore more on this later.
Thermic Effect of Feeding (TEF) – The calories burnt when processing the food, you eat. Protein has the highest impact on TEF as it takes double the energy to process compared to carbohydrates and fat.
HOW CAN GINGER HELP?
As mentioned above, there are many components that contribute to your daily total energy expenditure (exercise, NEAT, RMR and TEF). If you can have a positive impact on these components, and create an energy deficient, you will lose weight. If you have experienced a MOJU Ginger Shot, then you will know what we mean when we say it gets your insides pretty hot and fired up. With that in mind it makes sense that the compounds in ginger may increase the thermic effect of food, more commonly known as thermogenesis. This has the potential to increases the number of calories burnt. In the end, potentially helping shift the balance towards a calorie deficient.
In addition to this there is also evidence that ginger shots can help with satiety. Satiety is known as the state of fullness or more simply put not feeling hungry or having a decreased appetite. This study showed that when participants consumed ginger it led to them feeling full. In addition to that, this study demonstrated the consumption of ginger reduced their appetite. If you are feeling full or have a reduced appetite you are less likely to overeat and therefore your intake of calories would be reduced and minimize how much you consume. Ensuring the thermic effect of feeding, exercise, non-activity thermogenesis and resting metabolic rate are optimised you will lose weight, which will result in weight loss.
Another way to impact weight loss is to consume less to start with which will have the most impact overall when it comes to weight loss. If we compare the calories in a MOJU ginger shot to a smoothie, they are significantly different.
MOJU Ginger Shot
Per serving (60 ml)
0g of which are saturates
5.16g of which are sugar
Per serving (150 ml)
15g of which are sugar
0.2g of protein
Starting your day with a ginger shot has been shown to increase your temperature and can lead to feelings of fullness. You will also be consuming less calories if you swap your smoothie for a MOJU Ginger shot! Therefore, if weight loss is a goal a MOJU ginger shot in the morning pre-breakfast could be an aid on your journey.