What tools to choose for weight loss support?

A balanced diet and regular physical activity are the two cornerstones to pave the way to your ideal weight, but the weight loss process can undoubtedly be facilitated by scientifically proven means to support fat burning. To make the pounds melt, you do not have to starve or move to the gym, because with the right means you will get the much-needed support in the fight against unwanted fats. Find out which one is right for you!

Meal replacements: Skipping meals to lose weight is never a good idea, as as a result you will feel hungry and not get the nutrients your body needs, which can lead to serious health problems in the long run. A smart solution is to look for health-friendly alternatives, such as protein, minerals, vitamins and fiber, so that you not only feel full, but also provide everything your body and well-being need without taking excess carbohydrates. Professionally designed meal replacements can replace 1-2 meals a day, but they work most effectively in combination with a balanced diet and regular physical activity. For weight loss, one of the meals can also be replaced with protein powder, because a protein shake creates a feeling of a full stomach and reduces appetite - experts recommend choosing casein protein, because it takes 3-4 hours to digest, allowing you to feel full all the time and not feel hungry. after unplanned snacks. (For this reason, it is recommended to replace dinner with a casein protein cocktail, because the evening hours are the time when we feel the greatest desire to have a snack.)

Natural remedies: There are many natural products that have been scientifically proven to be effective in weight loss, so it is worth paying attention to at least some of them. One of them is glucomannan (a special fiber obtained from Konjac plant) - taking 1 gram of this fiber 30-60 minutes before a meal can significantly reduce appetite and achieve a feeling of satiety faster, because when taken into the stomach, glucomannan increases its volume by about 50 times. (It has a similar effect to gastric reduction surgery.) It is recommended that glucomannan be taken 3-4 times a day, and 1-2 glasses of water should be taken after each intake of this fiber, as it absorbs the fluid in the stomach. Thanks to glucomannan, you will feel fuller in smaller portions than usual, thus reducing the amount of calories consumed without the need to starve. Of the natural remedies, green tea extract, which contains the antioxidant epigallocatechin gallate or EGCG, improves metabolism and stimulates fat mobilization. Studies have also shown that the use of green tea extract helps to burn 17% more fat in training than when it is not used. The recommended daily dose is 250-500 milligrams of green tea extract, which is equal to 3-5 cups of green tea. (It is certainly not easy to drink one and a half liters of tea to take the required dose of EGCG, so it is undoubtedly more convenient to take it in the form of an extract, where all the benefits of green tea are concentrated in one capsule.) Most of us wake up in the morning because it is caffeine. Caffeine speeds up the heart and improves metabolic function, so it is found in most dietary supplements designed to support fat burning. In addition, studies have shown that caffeine helps to suppress appetite for up to four hours after it enters the body. If you've ever wondered why you can endure so long without coffee after eating coffee, then you know that caffeine is the answer.

Thermogenic products: Thermogenic products contain natural ingredients that support the process of speeding up metabolism, as well as promote fat burning. The word "thermogenic" means heat-generating - when your body burns calories, it generates heat, so products that stimulate metabolism and fat burning processes are called thermogens. The most popular thermogenic substances are caffeine, green tea (more precisely, the antioxidant EGCG), capsaicin (found in pepper), Cambodian garcinia, yohimbine and synephrine, which are found in bitter oranges. We discussed the positive effects of caffeine and the antioxidant EGCG in green tea on the weight loss process in the previous section, but Cambodian garcinia can have no less positive effect: 12 different studies have shown that Cambodian garcinia can significantly reduce body weight over a period of 2-12 weeks. weight. Clearly, one of the most effective thermogenic agents that everyone has felt on their skin (or more precisely on their tongue) is the capsaicin found in pepper, the amount of which depends on the sharpness of the pepper: the sharper the pepper, the more capsaicin in it. It stimulates the release of adrenaline, which speeds up the metabolism and makes your body burn more calories and fat, and capsaicin also reduces appetite. 20 different studies have shown that capsaicin can help your metabolism burn an extra 50 kcal a day, allowing you to get rid of significant excess weight in the long run, and taking 2.5 mg of capsaicin before each meal helps burn 10% more fat. Subjects who received 6 mg capsaicin daily for 3 months experienced a marked decrease in abdominal fat mass. So we can conclude that thermogenic products that contain pepper are definitely worth a try. All of these thermogenic products are available both in pure form and as an ingredient in various blends that combine the best of different products to save you the need to look for dozens of different products to support your metabolism.

Unfortunately, there is no way to lose weight as long as you can eat absolutely everything you want in unlimited quantities, but there are products that can give you very important support in the process of losing weight so that you get to the weight and shape you need. feel best. If these products are combined with regular physical activity and a well-thought-out diet, then absolutely excellent results can be achieved.

Sources: PubMed Central; Healthline