By There is no easy way out — but there are a few things you can use to help you lose weight faster.
I’ll give it to you straight now — in all honesty. There is no magic bullet cure for weight loss. Sure, plenty of weight loss shakes, and tablets are around, but most are bad news. I was very close to another competitor who went through a similar weight gain phase after her extreme dieting. She was taking a lot of fat burners, which left her bedridden for days and harmed her liver’s health. Over and over again, I coaxed her to give them up and have faith in her body again while eating a nourishing diet and eliminating the binge eating that became an obsession. Years passed, and eventually, that phase eased itself out of her. Now she’s back to her former self with a story to tell all her clients who may peek through the curtain of fast-tracking their results. It’s never safe or healthy. Melinda Manore, an Oregon State University researcher, reviewed the evidence that looked into hundreds of weight loss supplements. No research exists on these products to back up their weight-loss claims, and most of them have terrible health side effects. This study was then published in the International Journal of Sports Nutrition and Exercise Metabolism. The good news is that a few products help with weight loss: green tea, fibre, and low-fat dairy supplements. But the effects are modest, being around 2kg if you are lucky. One caveat with these products was that they were used with a diet that reduced calories and most likely contained some exercise element. You can’t just drink green tea three times a day and eat junk food — hoping for a miracle! It just doesn’t happen, guys. Back to Manore’s findings.
Supplements Manore looked into fell into four product categories;
- Chitosan block the absorption of fat or carbs
- Stimulants like caffeine,
- Ephedra that increases metabolism
- Fibre that suppresses appetite
- Conjugated Linoleic acid that changes your body composition
Many of the key ingredients’ products lacked clinical trials, showed less than 2kg weight reduction, and some eliminated exercise from their recommendations! There is a lot of data backing the effectiveness of exercise for weight loss, not to mention preserving and building muscle mass in the face of weight loss. Unfortunately, there is no evidence that one supplement can help you lose weight or increase muscle mass. Some side effects of taking these supplements range from mild bloating to gas and serious issues like stroke and heart problems. You can take one thing from the influential ingredient group, add green tea, protein, calcium, and fibre — but not without eating fruits and vegetables and exercising. They all go hand in hand if you want to lose weight successfully. Here are some guidelines to take your mindset out of supplements and into the real-life effective ways to maintain a healthy lifestyle, resulting in weight loss
- Start with a salad or soup for an effective, filling starter when eating out. Then proceed to eat vegetables and protein for your main meal. This method will help you feel more satisfied and eliminate the chance of overeating.
- Keep moving, especially if you are in an office. Walk as much as you can during the day. Ask to use a standing desk and get outside for a walk at lunchtime.
- Use the veggie method that works wonders for me. First, fill your plate with lots of veggies. Then, use them in sauces, soups, and meals to bulk the fibre intake. I guarantee you that veggies will sustain you more effectively than protein alone!
- Plan your meals the day before. Pre-cook your lunch and prepare dinners so when you get home, there is a healthy meal that can be baked or cooked. Don’t leave meals up to chance, as you will always make a less-than-ideal choice!
- Don’t touch processed foods like biscuits, cakes and sugar-filled protein bars. Instead, make your protein balls. Eat lots of fibre as those foods are much harder to digest, increasing the exceptional thermic effect food has. It’s a great way to boost your metabolism during every single meal.
- Save your calories for healthy foods instead of using the ‘macros’ excuse and eating a sugar-filled bar instead of a wonderfully wholesome meal.
Key take away
Please think twice before wasting your money on supplements that don’t work and harm your health. The old-fashioned way mentioned above may be time-consuming and require a lot of work and consistency — but it’s worth it in every way.
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