Curious about ongoing weight gain? Well, you are not alone in this battle! By 2030, globally, 1 in 5 adults will be considered obese, according to a study published in The Lancet. That’s a pretty shocking number!
Right?
Therefore, how to halt this trend is the true question.
Let’s introduce you to a magical lemon balm recipe for weight loss! Lemon balm is a lemon-scented herb recently going viral on TikTok for natural weight loss. It belongs to the mint family and helps in healthy digestion. It’s also helpful in weight loss and reducing stress.
In this post, we’ll discuss Lemon Balm, its history, benefits, dosage, alternatives, and side effects. We will also look at the lemon balm recipe for weight loss, so let’s start.
What Exactly Is Lemon Balm?
Lemon balm, also known as “Melissa Officinalis,” is an herb that comes from the mint family, known for its lemon-scented leaves. People have been using this herb for centuries because of its calming and medical properties, especially from native to Europe. It is now popular all over the world as it is cultivated everywhere. Different people use lemon balm in different things like teas, extracts, and oils. Lemon balm encourages relaxation, digestion, and stress reduction.
Lemon balm has a calming effect, which provides many benefits when it comes to health, especially weight loss. Lemon balm contains elements that help in removing bloating, improve overall gut health, and help in reducing stress, which indirectly leads to weight loss. These herbs also have anti-inflammatory and antioxidant properties, which is the main reason they’re popular herbs for many health issues.
The History of Lemon Balm in Herbal Medicine
People have been using lemon herbs for centuries up till now. It has a rich history of medical and culinary uses among ancient civilizations. Here are some historical uses and case studies on lemon balm.
1. Ancient Greece and Rome
In ancient times people from Greece and Rome used lemon balm for treating insomnia and digestive issues. The Greek physician Dioscorides wrote about its smoothing properties. Roman scholars noted the use of lemon balm in culinary dishes, which are considered a remedy for improving appetite and overall digestion.
2. Middle Ages
In the Middle Ages, lemon balm was widely utilized in Europe. They recommend lemon balm for digestive problems as well as for treating headaches due to its calming properties, which help in reducing stress. A common nickname for lemon balm was “the balm of Gilead,” a term that originates from the Bible, where balm is described as a restorative substance.
3. Early Modern Period (17th and 18th Century)
Lemon balm was widely employed as a basic ingredient in Carmelite water, an herbal concoction of water and lemon balm, by the 17th century. It helps in calming as well as in digestion. People of that time used it for treating stomach infections and reducing sleeping problems and anxiety issues.
4. Modern Scientific Research and Case Studies
A recent study published by Phytomedicine demonstrates that lemon balm extract can help reduce anxiety in people, making it a natural treatment for stress and related disorders. The study involved a large number of people who use lemon balm extract, which leads to noticeable stress and anxiety reduction.
Research published in Nutritional Neuroscience (2003) suggests that lemon balm can enhance memory and cognitive function in adults, particularly when combined with other calming herbs.
How Lemon Balm Helps Control Cravings and Support Weight Loss
Lemon balm is a calming herb from the mint family that has gained attention recently not because of its properties but because of its important role in weight management and reducing cravings. One of the most primary ways lemon balm supports weight loss is because of its natural ability to reduce stress and anxiety. High stress levels have a direct link to cravings and overeating, which leads to weight gain. Lemon balm helps in regulating stress by encouraging relaxation and balancing mood, which results in controlled eating. Additionally, lemon balm also helps in sleeping better as it has calming properties. Lemon balm also provides digestive support, which helps in smoothing the stomach and better digestion; it also reduces bloating or mild gastrointestinal discomfort. Lemon balm is low in calories and promotes hydration, which makes it a great option in one’s weight loss journey.
Lastly, I would say lemon balm recipes do not cause weight loss on their own, but they do support weight loss by reducing stress, improving sleep, and aiding digestion. When combined with a healthy diet, regular exercise, and proper hydration, they can be a relaxing and beneficial addition to your lifestyle.
Adding Lemon Balm to Your Everyday Diet for Weight Management
Adding a lemon balm recipe to your daily diet routine can make it more effective and beneficial in supporting weight loss. You can drink lemon balm tea in the morning. One of the easiest ways of making it is to use fresh or dried lemon balm leaves, dip them into hot water for 5 to 10 minutes, and then drink it. You can drink this tea twice a day; most people prefer to drink it in the morning and evening for stress reduction and to avoid overeating. This tea also promotes a better sleeping cycle, which plays an important role in weight management. If you don’t like to drink tea, then you can also add balm leaves to smoothies, salads, or infused water. If you have a busy schedule, then you can brew a larger batch, and storing it in the fridge allows for quick access to a refreshing and healthy alternative to sugary drinks. Adding lemon balm into your daily routine does have many benefits, but always remember moderation is the key. To get the best results, drink it with your meal or after regular physical activity.
Why Incorporating Lemon Balm Helps Maintain Healthy Lifestyle Changes
The lemon balm recipe is best for sustainable health goals as it involves a gentle, natural approach that provides long-term health results rather than quick fixes. It is not like the extreme weight loss method, which includes a strict diet plan and may lead to weight gain sometime. Lemon balm supports the body in a holistic way by reducing stress and cravings; both of these play an important role in weight management. By adding lemon balm recipes for weight loss to your daily diet routine, you may develop mindful eating habits and reduce emotional or stress-induced cravings. This sustainable approach supports overall health and well-being, making the lemon balm recipe a valuable tool for anyone looking to achieve and maintain their weight loss goals without compromising their long-term health.
Lemon Balm: Natural Benefits for Body and Mind
Lemon balm has surprising benefits that can support your journey! Here are some ways lemon balm can contribute to weight loss:
1. Lowers Cortisol and Stress Levels
In a 2022 literature review, the extract from lemon balm contains active compounds that may help reduce anxiety. However, the research is based on mouse studies. More research is needed to determine whether and how much these advantages extend to humans. The stress hormone that can cause an increase in appetite and fat accumulation is found around the abdominal area. Lemon balm helps in reducing cortisol levels by managing stress, as it has calming and stress-relieving properties. Continuous stress can cause weight gain. Lemon balm helps in preventing issues like overeating and weight gain.
2. Improves Digestion
Weight loss depends on proper digestion. Lemon balm helps your body digest food more efficiently by easing digestive problems. Lemon balm herb, like mint plants, contains antiviral properties that help soothe the digestive tract and make it helpful against stomach viruses.
3. Supports Healthy Sleep
Quality sleep plays an important role when it comes to weight loss. Poor and irregular sleep can lead to metabolism disruption and an increase in hunger hormones, which leads to overeating and weight gain issues. As we know, lemon balm has healing and calming properties, which help in reducing stress and improving sleep cycles, which result in weight loss and other health benefits.
4. Help with Headaches and Treating Flu
Lemon balm may assist, but stress-induced tension headaches are serious. Since ages ago, people have used lemon balm to relieve headaches. The herb’s mild, sedative-like properties are believed to ease the tension in the body that causes these headaches. In addition to relieving headaches, it can relax any constricted blood vessels.
Polyphenol, an ingredient found in lemon balm, gives it antiviral properties. A spoonful of honey with lemon balm tea treats seasonal colds and flu.
5. Anti-inflammatory Effects
Lemon balm plays an important role when it comes to reducing inflammation. Inflammation has a direct link to obesity, weight gain, and metabolic disorders. One of the good properties lemon balm has is it has anti-inflammatory properties, properties that help in inflammation reduction. Lemon balm supports overall metabolic health, which results in weight loss and other health benefits.
Easy Lemon Balm Recipe for Weight Loss You Can Make at Home
How to use lemon balm for weight loss? Try our simple and refreshing lemon balm recipe. Weight loss results are as follows:
1. Lemon Balm Tea
Lemon balm tea is healthy and simple to make. Follow these steps:
✓ Take 1 cup of lemon balm leaves for 1 cup of tea.
✓ Crush the leaves with your hands.
✓ In the teapot, add the lemon balm leaves.
✓ Now, add honey and boiling water.
✓ Wait 2-3 minutes before serving.
Easy, right? Enjoy your tea and your favorite book!
2. Lemon Balm and Green Tea Infusion
With lemon balm, you may make an herbal tea that speeds up metabolism and helps you lose weight. Try these easy steps:
✓ Mix one tablespoon of green tea and lemon balm leaves in a cup.
✓ Add boiling water to the mixture.
✓ Give the prepared mixture five to seven minutes to sit.
Strain, pour, and feel every soothing sip!
3. Lemon Balm Detox Water
Give this cool Lemon Balm Detox Water recipe a go—it will help you lose weight and improve digestion.
✓ Pour six cups of water over three to four little lemon balm branches.
✓ Add a few lemon slices to the water.
✓ Put a few slices of lemon in water.
✓ Mix it well to release flavors.
✓ Refrigerate for 2 hours or overnight.
Fill your glass and enjoy! Refill once for a lighter flavor.
4. Lemon Balm Smoothie
Ok, so who here loves smoothies? Check out this 5-minute fresh lemon balm smoothie recipe for healthy weight loss.
✓ Put the ingredients listed below in a blender and process until smooth, 30 to 60 seconds.
- 1 cup unsweetened almond milk
- 1 cup fresh spinach
- 1 small banana
- 1/2 cup fresh lemon balm leaves
- 1/2 cup pineapple chunks
- 1 tablespoon chia seeds
- Ice cubes
Pour into a glass and drink right away to soak up all the nutrients!
5. Lemon Balm Salad Dressing
Give your salads a fresh boost with a healthy lemon balm dressing! It’s a delicious way to add nutrients—without the extra fats or calories!
✓ Mix 1 cup coarsely shredded lemon balm and 1⁄2 cup red wine.
vinegar in a bowl.
✓ Now, add 1 cup olive oil.
✓ Add salt and pepper as per taste.
✓ Cover tightly and refrigerate for one hour until flavors have
blended.
✓ Use as a green salad dressing.
What’s the Ideal Time to Take Lemon Balm for Best Benefits?
The best time to consume lemon balm for getting maximum benefits depends on the specific benefits you are looking for. Here are some time durations to use lemon balm in your diet routine, as follows:
Use lemon balm in the evening and before bed for about 30 to 60 minutes. It helps in reducing stress and improving sleep cycles. You can consume it as tea or even in capsule form.
In order to improve overall health, especially digestion issues, use lemon balm after a meal; it helps in soothing the digestive tract and discomfort. You can consume it as a tea after having a meal.
You can use lemon balm when you are feeling stress and anxiety at any time in a day, as lemon balm has calming properties that help in reducing stress and other issues like anxiety.
For general health benefits like antioxidant support, improving overall cognitive function, and boosting mood, you can consume lemon balm in the morning or any time of day. A cup of lemon balm tea can be refreshing and good for the start of the day. In order to lose weight, you can consume lemon balm in small doses in the morning, afternoon, or based on your preference.
Recommended Amount of Lemon Balm for Safe Use
The recommended dosages of lemon balm are as follows:
- For a drink: Add 1 to 2 teaspoons of dried lemon balm leaves to each cup of hot water.
- Dry extract: Use 300 to 500 mg of dried lemon balm extract and take it 1 to 3 times a day.
- Liquid Tincture: Take 1 to 2 ml of lemon balm extract 2 to 3 times a day.
- Oil: If you are using lemon balm oil, try to apply 1 to 2 drops on skin, more likely on pulse points or on wrists, in order to reduce stress.
To see how your body reacts, it is advised to begin with a lesser dosage. However, if you are a pregnant lady or taking any medication for anxiety and depression, first consult your doctor in order to stay away from side effects. Don’t consume lemon balm in excessive amounts, as it leads to overdose, which results in stomach disturbance and other health issues.
Also Read: Are Rice Cakes Good for Weight Loss? Benefits & Myths Explained
What Are the Risks of Taking Lemon Balm?
Lemon balm is generally safe to use, but there are a couple of things to remember. If you take thyroid medication, avoid it because it may affect the thyroid activity.
Consuming lemon balm in excessive amounts can cause drowsiness and fatigue, more likely when you combine it with other sedative medicines or herbs. While ingesting too much lemon balm might upset your stomach and cause moderate gastrointestinal issues, including diarrhea, nausea, and pain, it is also beneficial for your general health because it aids in digestion.
Additionally, some people also experience allergic reactions like skin rash, itching, swelling, or difficulty breathing. while consuming lemon balm, as they are sensitive to plants, especially one that is based on the mint family.
Some studies suggest that lemon balm may lower blood sugar levels, which could be helpful for individuals with diabetes. However, this could also pose a risk for those with low blood sugar (hypoglycemia). In some cases people notice headaches.
Lemon Balm Substitutes: Popular Herbal Alternatives
If you’re looking for alternatives to lemon balm due to some personal reasons, allergic reactions, or overall health concerns, there are several herbs and remedies that offer similar benefits. Here are some popular alternatives to lemon balm:
- 1. Chamomile (Matricaria chamomilla)
- 2. Lavender (Lavandula angustifolia)
- 3. Peppermint (Mentha × piperita)
- 4. Ashwagandha (Withania somnifera)
- 5. Valerian Root (Valeriana officinalis)
- 6. Holy Basil (Ocimum sanctum)
- 7. Passionflower (Passiflora incarnata)
- 8. Lemon Verbena (Aloysia citriodora)
- 9. Magnolia Bark (Magnolia officinalis)
- 10. Melatonin (Hormonal Supplement)
Ways to Make Your Lemon Balm Recipe More Effective for Weight Loss
To get the full benefits of the lemon balm recipe for weight loss, combine it with other healthy foods. You can add lemon juice and a pinch of cinnamon to the tea to boost metabolism and enhance flavors at zero calories. You can drink lemon balm tea before meals and in the evening to reduce emotional cravings and for smooth digestion. You can also pair lemon balm with your daily workout routine by adding leaves to smoothies, salads, or even water. Avoid adding any kind of artificial flavors or sweeteners. Make sure you stay hydrated and drink plenty of water throughout the day. By doing these small changes, your lemon balm recipe can become a more potent tool in supporting your weight loss journey naturally and sustainably.
How to make lemon balm for a flat tummy?
A lemon balm recipe can help in reducing bloating and smoothing the digestive system, which results in supporting a flatter tummy. To make lemon balm tea for a flat stomach, all you need is 1 to 2 teaspoons of dried lemon balm leaves, 1 cup of hot water, and a small quantity of lemon juice as per your preference. Take boiling water and add lemon balm leaves to it. Pour the hot water over the leaves. Allow lemon balm to fully absorb the water; keep it aside for around 5 to 10 minutes. Take out the leaves before drinking. You can add lemon juice in the end for better taste.
Conclusion: Lemon Balm Recipe for Weight Loss
Using lemon balm can be a great way to lose weight since it is a natural and tasty herb. Try any Lemon balm recipe, whether as a tea, detox water, or smoothie, has multiple health benefits that can help you lose weight naturally. Although, lemon balm helps in weight loss. but nothing compares to a
perfectly balanced diet and regular exercise in life.
Also Read: Can You Take Creatine with Milk? Explore Benefits, Safety & Tips
Medical Disclaimer
This article is just for informational purposes only and should not be considered medical advice. Always consult with a healthcare professional before making any changes to your diet, exercise routine, or healthcare plan.
