30 Days Weight Loss challenge To Lose 10 Pounds

30 Days Weight Loss challenge To Lose 10 Pounds

Did you suddenly realize that the clothes you bought some five 3-5 months ago do not fit you anymore? Or, maybe you’ve been making efforts to lose some pounds with just little or no success? If you’re in any of these categories, or even worse, then this 30 days weight loss challenge post is for you!

Being overweight can be a great burden. Worse, it becomes frustrating when you are making effort to drop those extra pounds but aren’t getting any positive results. It can deal a huge blow to your confidence. However, the good news is that you can fall in love with your body again if you do the right thing at the right time.

You can lose significant pounds of fat by implementing small daily diet and exercise changes. Balanced, healthy diet in small portions combined with regular exercises can help you create a calorie deficit and burn more calories, leading to fast weight loss.

This 30-day weight loss challenge to lose 20 pounds can make a difference in your weight if you implement it and stay consistent.

Let’s get right into it, shall we?

Your 30 Day Weight Loss Challenge To A Slimmer And Sexier Body

Day 1: Set a clear weight loss target

 This is the first important step you need to take. You are more likely to succeed in your weight loss journey if you set clear expectations and goals from the start.

To begin with, you should decide the amount of pounds you want to lose. Using a calorie calculator can help you determine the amount of calories your body needs as well the amount you can shave off to lose weight.

Day 2: Clean out your fridge

The next thing you should do is clean out your fridge. Begin to toss out sugar-containing beverages like sweetened soda, fruit juice, and so on. You should also get rid of items such as butter, butter and ice cream as they are high in saturated fats. These foods contain high calories. 

Day 3: Stock your store and fridge with healthy foods

Stock super foods that contain low calories in them, these include fruits and vegetables, low-fat products, lean protein-sourced foods such as chicken breast, white fish, etc. Try to avoid refined carbs and lower your intake of fatty foods, especially the ones that have high trans fats and saturated fats.

Day 4: Check your weight

It’s important to find out what you’re weighing currently. That will help you to track your progress by the time you start implementing changes in your diet and exercise habits.

Day 5: Choose a smaller plate and stick to it throughout

 

Instead of adopting starvation as a strategy to lose weight, you can reduce your portion. A study shows that reducing your food portion can help you lose weight. Although it may be difficult at the start but you’d sure adapt to the new portion with time.

Day 6: Find time for an exercise

Simple aerobic exercises like walking, jogging, running, swimming and even dancing can help you burn excess fat in your body. Challenge yourself to engage in at least 15-25 minutes of any of your chosen exercise.

Day 7: Eat more fat burning foods

green tea extract

There are scores of natural foods and beverages that are effective at increasing metabolism and promoting fat loss. Examples include egg-based breakfasts, coconut oil, coffee, green tea, chili pepper, full-fat Greek yoghurt, etc. If you want faster results, diet pills are a great way to burn more fat easily. They contain ingredients that speed up your metabolism as well as control your cravings.

Day 8: Avoid fries and fried meat 

French fries and potato chips have been found to contribute to weight gain. This is because they contain a large amount of calories. And it’s easy to eat too many of them. It’s best to eat plain or boiled potatoes. Also, avoid frying your meat. It’s much better to have them steamed in an ovum to avoid unnecessary fat accumulation.

 

Day 9: Try high impact exercises for 30-45 minutes

 In addition to eating healthy, engaging in high impact exercises like jumping or running can take you closer to your weight loss goal. You can integrate it to your daily fitness routine.

Day 10: Replace Butter with avocado

One of the several ways to reduce the amount of fat in your diet is by replacing butter and margarine with avocado. Avocados are rich in monounsaturated fats and a good source of vitamins, minerals and fiber. The nutrients ensure that you stay filled and satisfied for long, thereby suppressing your appetite. 

Day 11: Stay away from eating outside

 Many people are not aware of the damage the fast foods they consume cause to their bodies. The few that know don’t just care. Many of the foods sold in restaurants are filled with empty calories, sugar and fats that won’t support your weight loss goal. So, eat at home.

Day 12: Eat high protein breakfast

 A breakfast that’s rich in protein such as omelet, overnight oats with blueberry and cottage cheese toast keeps you filled and satisfied for long. Protein can help reduce your belly fat, and amp your metabolic rate. 

Day 13: Go vegetarian for a day

 For the entire day, you should try and avoid eating meat, poultry, fish or any product derived from animals. Instead you should base your diet for the day on plant products. Check this site to get some ideas on how to prepare vegetarian recipes at home.

Day 14: Avoid refined carbs

 Refined carbs like pasta, fries, pizza, white bread, and sugary deserts can be truly irresistible. But you should discipline yourself to take them off the table throughout your 30 days weight loss challenge. They’re fast-digesting carbs with no distinct nutrients and zero fiber. They make you feel hungrier a little while after eating, and thereby contribute to quick weight gain.

Day 15: Recheck your weight

Recheck your weight to know how you are doing so far. Doing this allows you to know what progress you have made. If you have seen significant changes in your weight, don’t stop. If you aren’t too impressed with your current results, don’t stop. Just keep working, there are still 15 days to go.

Day 16: Keep Grains in check

 Although whole grains like wheat, quinoa, and corn are good for you as they digest slowly, amp metabolic rate and reduce fat accumulation. You should get something right: calories are calories no matter how you serve them. Limiting your intake of whole grains helps you lose weight much faster.

Day 17: Experiment with a new aerobic exercise

 It can be interesting trying out something new. If for example you’ve stuck to walking a mile since you commenced your weight loss challenge. You can experiment with another exercise, e.g. swimming or dancing. This change can significantly boost the amount of calories you burn.

Day 18: Intensify your physical activity

The more you engage your body in physical activities, the higher your chances of losing weight fast. But you shouldn’t try to compensate for the exercise by eating more. You should stick to your new portion. Try 100 squats and 50 sit-ups plus a high impact aerobic exercise.

Day 19: Skip packaged foods

 Packaged foods such as canned tuna and almond milk are high in sodium and sugar that are notorious for precipitating weight gain. You should try and replace inflammatory foods like sugar, wheat and dairy with whole foods and vegetables.

Day 20: Take 2-3 glass of water before meal

Water is a natural appetite suppressant. This strategy has been proven to be effective at inducing weight loss. Taking at least two glasses of water before a meal prevents you from eating much food. The less portion of healthy food you eat, the fewer calories you consume. That’s a smart way to reduce your calorie intake. 

Day 21: Try out high knees sprint for 10-15 minutes

 High knees sprint involves running in a place and pulling your knees toward your chest and vigorously pumping bent arms. This weight loss exercise helps you to burn fat in a significant way. 

Day 22: Stick with Veggies and fruits

 

Veggies and fruits are high in vitamins, minerals and fiber. They nourish your body by providing the necessary vitality you need to stay up and running. Also, vegetables, especially, are a better alternative to high-carbs like bread, pasta, sugary deserts, and so on. 

Day 23: Try a jump-rope workout

You can try this anytime of the day with or without anyone guiding you. A jump-rope workout is a good way to sweat out and burn calories fast. Two-footed, and high-knee skipping are very effective. You can alternate in the process to ensure you derive the most benefit from your work out.

 Day 24: Try a meal with quinoa

 Quinoa is a gluten-free seed that is high in protein. It’s one of the few plant foods that contain sufficient amounts of all essential amino acids. It is rich in fiber, iron, magnesium, B vitamins, calcium, potassium, etc. Here are some easy-to-prepare recipes with quinoa.

Day 25: Spend 30-60 minutes on your favorite aerobic exercise

 Whether it’s swimming, dancing or jogging, increasing the time you spend exercising leads to faster weight loss.

Day 26: Skip your lunch

 You’re probably screaming right now… But come to think of it. Skipping lunch doesn’t hurt. After all, you’re making the sacrifice to achieve a healthier weight that makes you more beautiful and more confident. 

Day 27: Sneak in exercises throughout your day

Simple exercises such as lunging, walking, hopping, jugging are not a waste of time, you should challenge yourself to integrate simple aerobic exercises into your schedule for the entire day. Exercises do not only promote weight loss. They keep you fit to carry out your daily activities.

Day 28: Do Kettlebell Swings

 Kettlebell swings are one of the indoor workouts that helps you burn fat quickly. Spending 15-25 minutes to do it effectively will hugely benefit your weight loss. Find out how to do kettlebell swings here.

 

Day 29: Eat only when you’re hungry

 If you want to gain weight, the ideal thing to do is eat even when you’re not hungry. It’s the opposite if you’re trying to lose weight. 

Day 30: Check your current weight and set another fitness goal

 Congratulations, you’ve made it to the end! At the end of the 30 days weight loss challenge, you want to know how many pounds of fat you have lost. Regardless of what the results are, you can bet things are better than a month ago. If at the end of the month you aren’t where you would like to be yet, start again.

How To Lose 30 Pounds In 30 Days: Effective Steps To Follow

How To Lose 30 Pounds In 30 Days: Effective Steps To Follow

Interested in learning how to lose 30 pounds in 30 days? This post gives you the exact steps to follow to make that happen. So, hang in right there.

In today’s busy world where fast food and several unhealthy lifestyles are judged fashionable, the consequence in most cases is undesired weight gain. This accounts for why most people, including you,are seeking ways to shave off some pounds to look smart and fit.

Whether your goal is to lose 3 pounds or 30, losing weight and keeping it off over the long term has never been a walk in the park. Nevertheless, it can be done, especially when you are armed with the right strategies and are willing to take action. 

Why Many Weight Loss Plans Fail

Many people get frustrated midway into their weight loss journey. They wanted a magical diet that would cause them to shed unwanted weight overnight. They invested so much in buying weight loss pills and several dietary supplements without seeing any significant results. In cases where the weight loss actually happened, they soon realized that it wasn’t sustainable.

Most times, people fail in their efforts to lose weight because they’re busy applying wrong strategies. For example, it’s a general belief that more calories have to leave your body than enter it. So, most dieters try to implement this by starving themselves. Not only that, they spend hours in the gym doing rigorous body exercises.

As far as a sustainable weight loss is concerned, this isn’t an appropriate approach. Denying your body the nutrients it requires will only endanger your health. It’s inadvisable to lower your calories intake by more than 1000 calories per day.

If for any reason,you lose 1000 calories daily for a week straight, it means that you would end up losing about 7000 calories. This technically amounts to losing 2 pounds per week which can have an overall negative impact on your health. The possible implications include a significant reduction in your metabolism, muscle loss and decline in BMR (basal metabolic rate). 

P.S. 3,500 calories is equivalent to 1 pound (approximately 0.45kg).

Using starvation as a tool to lose weight isn’t a sustainable approach. While your effort may yield some success at the initial stage. Such success can’t be permanent. Why? There’s no way you can be consistent with this method. The body needs energy to function effectively, and denying it foods can render you tired or miserable. Before you know it, you’re back to your previous life of high calories consumption and you continue to gain more pounds.

Lose 30 Pounds In 30 Days With Ease

You shouldn’t go on hunger strike in your attempt to maintain a calorie deficit. Several reliable studies have shown that proper diet and physical activity are effective ways to achieve your weight loss goal.

As you’d soon discover in this post, an effective weight loss plan requires making a few permanent changes in your diet and exercise habits. This safe and healthy approach will help you to shed weight quickly without harming your body.

What do I need to do to lose 30 pounds in just 30 days?

 One of the biggest ways to  lose 30 pounds fast is to be strategic and consistent. One reason many people failed to achieve their weight loss goal was because they found it difficult to follow through with their goal.

The effective way to achieve consistency is by being honest with yourself. Right from the onset, choose an eating regimen and exercise routine that you can keep up with for a long time. You have to harmonize your goal and strategy. This way, you’re more likely going to reach your goal fast, and without hassle.

Practical Steps To Lose 30 Pounds In 30 Days

 Here are some effective tips that will help you lose up to 30 pounds in a month. They’re a mix of proven strategies that will help you to shed weight fast and have fun doing it:

 1.   Count your daily calories

 This may sound like a pie, but it forms the core of your weight loss strategy. If you don’t have a clear knowledge of your current situation, it will be hard to analyze and make plans for the future. Calorie counters like MyFitnessPal, FatSecret, and others help you gain valuable insight into what you’re consuming and their overall impacts on your weight status.

Calorie counting is an effective way to shed weight. It allows you to track what you’re eating. A calorie counter enables you to input the food you’re eating alongside your portion size. Counting your daily calories helps you understand how each type of food you eat impacts your diet effort. In case you’re overeating, you can easily detect it and limit your intake to prevent unwanted weight gain.

A particular review found that people that did calorie counting experienced an average of around7 lbs (3.3 kg) more weight loss than those that didn’t.

Meanwhile, it’s important for you to have an idea of the number of calories you should be eating on a daily basis. The number of calories you require depends on a variety of factors such as your gender, age, height, your daily activity, and so on. Using a calorie calculator can help you figure out the amount of calories you should aim for per day.

The calculator asks for relevant personal information like your age and gender. It also asks about your daily activity. It then uses the data to determine your daily calorie allotment. Once that’s determined, you can start cutting 500-700 calories from your daily allotment to lose weight.

Remember that you need to release more calories than you retain. Therefore, complementing your calorie deficit with aerobic exercise will speed up your weight loss.

 2.   Cut your intake of refined carbs

 Refined carbs are carbohydrates that usually include sugar and grains that have been stripped of useful nutrients such as fiber. They are called “comfort foods” as they’re quite common to find around. Examples of refined carbs include pasta, fries, pizza, white bread, sugary deserts, and so on.

This category of carbs digest quickly as they have high glycemic index. Their accelerated absorption into the bloodstream causes unhealthy spikes in blood sugar levels. Refined carbs can also cause fluctuations in energy and build-up of fat especially around your waistline. Not only that, refined carbs can increase your risk of many diseases like obesity, heart diseases and type 2 diabetes.

Excessive consumption of refined carbs triggers a surge in the level of insulin which makes you feel hungry soon after meal.Refined carbs contain empty calories that leave you unsatisfied and tend to make you gain weight.

Reducing the amount of refined carbs you consume is a vital plan you need to integrate into your diet regimen. Reduction in processed carb intake tends to suppress your appetite and lead to faster weight loss.

Cutting back on sugary treats may look like a daunting task at first. That’s normal. You would learn to live with it with time. Instead of these processed foods, you should go for the right carbs. Complex carbs like vegetables, whole grains, and fruits (not fruit juice) digest slower, resulting in stable blood sugar and less fat deposit.

 3.   Reduce the quantity of your fat intake

 Of course, one can’t deny the obvious importance of fat in human diet. Fat, alongside carbohydrate and protein constitute the macronutrients that give your body the required energy to function optimally. For example, good fat enhances the ability of your brain to function well. It also helps to absorb fat-soluble vitamins and minerals for proper digestion.

But as good as this may sound, you need to be cautious of the amount of fat you consume in your diet. Although it’s quite tricky to determine the amount of fat you should consume daily. Yet, becoming selective with the kind of foods you eat can help reduce the harm of over-consumption of fat.

Fats can be categorized into three types:

  • Unsaturated fats (good fats): These fats are high in foods like vegetable oils (such as olive, canola, sunflower, soy, and corn), seeds, nuts, and fish.
  • Saturated fats (not really good fats): These fats are not as good as unsaturated fats, but less harmful compared with trans fats. They are commonly found foods like red meat, butter, and ice cream. They can also be found in plant-based fats like coconut oil, and palm oil.
  •  Trans fat (bad fats): These fats contain high cholesterol. As such, they increase the risk of heart diseases, some types of cancer and fat accumulation. They’re commonly found in processed foods made with trans fat from partially hydrogenated oil.

How To Reduce The Amount Of Fat In Your Diet 

Making the following changes in your diet will help you reduce your fat intake, lose 30 pounds in 30 days and stay healthy:

  •  Replace red meat with lean protein sources such as chicken breast (no skin), and white fish.
  •   Avoid frying your meat. The better alternative is to have then steamed in ovum.
  •   Consume more vegetables.
  •   Switch to low fat milk.
  •    Switch to low-fat cheese like cottage cheese with high protein content.
  •  You can up your intake of avocado as a healthy alternative to butter and margarine.
  • Always check for the fat content of any nutrition product you’re buying. Avoid products with trans fat and high saturated fat.
  •  Make cutting fat intake a habit.

 4.   Consume more fruits and vegetables

 Veggies and fruits are very rich in health vitamins, minerals and fiber. They nourish your body by providing the necessary vitality you need to stay up and running. Also, vegetables, especially,are a better alternative to high-carbs like bread, pasta, sugary deserts, and others. 

The truth is most people find veggies less desirable when compared with potatoes or meat. If you share the same sentiment, then you’ve got to have a rethink if you’re truly serious about losing weight. Veggies and fruits ensure that you consume less calories. Also, the water and fiber in veggies and fruits add volume to your dishes, making you stay filled and satisfied for long after meal.

Veggies are typically low in fat and calories. Filling your plates with veggies will make you lose weight easier and faster. You can start by adding more spinach, onions or mushrooms, and reduce eggs in your morning omelet. Also, cut back on the amount of cereal in your bowl to make room for some cut-up peaches, strawberries or banana.

Fill your diet with the following fruits and vegetables:

  •         Lettuce
  •         Tomatoes
  •         Cucumber
  •         Carrot
  •         Broccoli
  •         Red Pepper

 5. Reduce your meal portion

 Instead of going on hunger strike, reducing the size of your meals is an effective way to cut down calories, bad fat, and high-glycemic carbs.

This looks pretty difficult especially if you like to be served in large portions. But this is the time you have to choose between eating big portions and losing weight. Nothing good ever comes easily. So, you have to discipline yourself to intentionally reduce the quantity of food you eat, and the frequency.

Set aside a small plate for yourself for the next 30 days. At first, you may find it difficult to stick with your plan looking at the size of your new plate. The concern that you feel hungry soon after eating will naturally creep in. But a small portion can be truly filling if you fill your plate with rich food.

Another trick that experts recommend is eating slowly and mindfully. Make sure that you chew your food thoroughly, and you have nothing left in your mouth before refilling it. This method is effective for weight loss as it makes you stay full and satisfied for long.

6.   Avoid sugary drinks

Who doesn’t like sweet things? The temptation to long for sweetened coffee, soda, alcohol mixers and fruits is general. These drinks taste sweet. But for the sake of your weight, you have to start avoiding them.

Sugar-containing beverages contain empty calories that make you unsatisfied no matter how many you take. As a result, you end up consuming more calories than it’s required for you to lose weight. Things can get worse if you engage in no or less bodily exercise.

Calorie counters can reveal how much of calories you’re consuming by adding a couple of sugars to your tea or coffee. The hot beverages you drink throughout the day are depositing incredibly high calories to your body, making it difficult for you to lose weight.

The earlier you start doing away with sweets, the better for your weight loss goal. Apart from impeding weight loss, excess sugar makes you susceptible to health risks like type 2 diabetes. Experts recommend that you replace them with calorie-free water, unsweetened coffee and tea, seltzer and diet soda.

 It’s good if you can cut out sweets entirely. But if you can’t, there’s a score of low and even no-calorie sweeteners that come in tablet and powdered forms. You can sprinkle them on plain cereal to make your meal tastier and sweeter.

 7.   Engage more in aerobic exercise

ways to lose weight fast

Aerobic exercise is any form of bodily activity that brings sweat out of your body and raises your heart rate. Aerobic exercise includes jugging, running, dancing and so on.

Engaging in any form of aerobic exercise can make your dieting effort more effective. It speeds up your weight loss by helping you to burn more calories. This complements your effort to reduce calories in your body.

This doesn’t necessarily mean you have to spend hours in the gym, subjecting yourself to rigorous exercises. The physical activity needed to shed weight requires only a slight change in lifestyle.

If you live a sedentary life, you can introduce a simple, daily exercise routine that keeps you on the move more than ever. You can get off the bus a few stops earlier, take a lone walk in the neighborhood or group evening walk, dance, swim or other fun things. The bottom line is to engage more in physical activity that helps you sweat and burn more calories to reach your weight loss goal.

 Conclusion

There you have it, the simple steps to follow to lose 30 pounds in the next 30 days. Summarily, make sure your diet contains more of whole foods, nuts and seeds, water, vegetables, fruits, lean protein sources, and water. And avoid bad fat, sugar, white bread, cheese, pasta, and pastries.

And remember, losing weight requires consistency and strong determination.

Good luck!

Table Of Contents

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Chapter 1 – Introduction

Chapter 2 – How To Lose 30 Pounds In A Month

How Many Calories Should You Eat To Lose Weight?

How Many Calories Should You Eat To Lose Weight?

The number of calories you have to eat to lose weight depends on a variety of factors such as your age, gender, height and your current weight. A calorie calculator can help you determine the right quantity of calorie intake based on this information. 

Calorie calculators come in different forms. Some can help you gain weight; some maintain weight while others can help you slim down. A weight loss calculator is what you need to achieve your weight loss goal. This post will guide you on the usage of a typical weight counter. You will also have a full grasp of measures you need to set to track your daily calorie intake to live a healthier life.

 

First thing first…what’s calorie? 

Calorie is the basic unit used to measure energy. That is, calorie measures the energy content of your food and drink intake.

Here’s how it works. To gain weight, you need to retain a higher number of calories than what you burn. Conversely, losing weight requires that more calories leave your body than enter it.

 

How does a typical calorie calculator work? 

If you’re using a weight loss calculator, you will need to provide certain relevant information about your age, height, gender and your current weight. The calculator requires this data to determine your metabolic rate –the number of calories your body needs to function effectively.

The calculator also asks about your activity habits. Based on your personalized lifestyle information, the calculator adds the number of energy you need to fuel your body for your daily activities. The value provided at the end of this equation is the number of calories you need to maintain your weight. But that’s not your goal, right? Your goal is to lose weight.

 

 How can you determine the number of calories needed to lose weight? 

You’re already clear on the number of calories you need to maintain your weight. Now, go ahead and shave off 500 calories from the estimate you have. Bear in mind that 1 pound (approximately 0.45kg) is equivalent to about 3,500 calories. So, you need to cut 500 calories from your daily consumption to lose 1 pound per week. However, people are turning to diet pills and fat burners to make their weight loss journey easier and faster. 

If for example, you have an estimated allotment of 2,000 calories per day to maintain body-weight, consuming 1,500per day for one week would result in loss of 3,500 calories (1 pound) for that period. 

How Can I count my daily calories? 

You can track your daily calorie consumption using calorie counters like MyFitnessPal, and LoseIt. This technology enables you to input the food you’ve eaten alongside your portion size. It then goes ahead to calculate your daily calories. With this, you can gain valuable insight into what you are consuming compared with what you should be consuming.

 

Do I have to starve myself to lose weight?

You don’t have to go on a hunger strike because you want to lose weight. However, if you are struggling with overeating then using appetite suppressant supplements can be an effective way to curb your cravings and control your appetite.

It is important to note that proper diet and exercise are effective ways to achieve your weight loss goal. You can indeed maintain a calorie deficit for a long term without starving yourself. It’s not advisable to lower your calorie intake by more than 1000 calories per day. 

Tips on Healthy Eating

  •   Cut down your carb intake
  •   Eat more protein
  •   Avoid processed sugar and fruit juice
  •   Avoid foods that contain trans fats such as doughnut, cake, pie crusts, frozen pizza, etc
  •  Drink more water
  •  Exercise more

 You don’t have to starve yourself to reduce calories. A few permanent changes in your diet and lifestyle, coupled with regular exercise and proper hydrating can help you achieve calorie deficit in the manner that doesn’t threaten your health.

How To Lose 5 Pounds Quickly: Simple Steps To Follow

How To Lose 5 Pounds Quickly: Simple Steps To Follow

It is possible to drop 5 pounds in 2 weeks or even less. But let’s face it, doing so isn’t completely healthy. Extremely intense calorie restriction will slow down your metabolism and even make you hungrier for food. This makes your weight loss a short-lived success as you could end up gaining more than what you lost in the first place. 

However, if you want to lose 5 pounds quickly because of an event: whether a family vacation or your wedding, then it makes perfect sense to go all in to achieve your results. When looking to lose weight, it’s also important that you’re mindful of your overall health. A sustainable weight loss plan requires a combination of diet and exercise changes.

 How To Lose 5 Pounds Fast: Effective Steps To Follow

The following tips will help you lose 5 pounds fast, without starving yourself or spending hours at the gym doing strenuous exercises. 

1.  Avoid processed foods

This may sound like a no-brainer but the truth is that continued intake of processed foods like cookies, chips, and others will make it impossible for you to lose weight. Processed foods are full of empty-calories that don’t fill your stomach. As a result, they increase your craving for foods.

Some of these prepackaged foods such as canned tuna and almond milk have high content of sodium and sugar that are notorious for precipitating weight gain. You should try and replace inflammatory foods like sugar, wheat and dairy with whole foods and vegetables.

 

 2. Drink 2 glasses of water before meal

 

Water is an effective appetite suppressant. Drinking at least two glasses of water before every meal can accelerate your weight loss. Here’s the logic. The more water you drink before a meal, the less appetite you have as the water naturally makes you feel full and have less desire for food. Experts, however, warn against seltzer and sparkling water as they could cause bloating.

 3.   Opt for Low-glycemic Carbs

All carbs are not the same. Some have higher glycemic index than others. A food’s glycemic index is measured by how quickly the sugar (glucose) from the food enters the bloodstream. High-glycemic carbs digest quickly. As a result, they do not only result in a rapid rise and fall of blood sugar levels. But also instigate hunger. Examples of high-glycemic carbs include potatoes, white bread, etc. 

Conversely, low-glycemic carbs like green vegetables and fruits are slowly digested and absorbed. They enable your metabolism to run at a more consistent pace. This can significantly impact your weight loss.

 4.   Consume more protein from lean food sources

You need more protein to lose weight. Some studies have revealed that lean protein sources such as chicken breast, white fish have fewer calories when compared with alternatives like burgers, and bacons.

 It’s important to bring to fore that you expend more energy digesting proteins than any other food classes. Also, adequate protein intake can help you reduce belly fat as well as stabilize your metabolic activity in the process of weight loss.

 5.   Try to exercise regularly

 Aerobic exercises are recommended as a supplementary effort to your diet changes if you want to lose weight quickly. However, it doesn’t have to be a rigorous one. Taking out 15-25 minutes of your time to walk regularly can positively impact your weight loss. Aerobic exercises such as running, jugging, and even dancing can bring you a step closer to your desired weight.

Another effective way to burn more calories and lose weight fast is combining a healthy diet with moderate exercises and weight loss supplements. When you combine these 3 elements, you not only lose weight but keep it off longterm.

Diet Pills Ingredients: Important Things To Know

Diet Pills Ingredients: Important Things To Know

Lately, diet pills have gained huge popularity among people who are struggling to lose weight. Although making a few positive diet and lifestyle changes remain the most sustainable way to lose weight. Notwithstanding, people are turning to weight loss pills to make their weight loss journey easier. 

Most of the supplements on the market today promise to boost fat burning, suppress appetite and limit absorption of fat in a bid to help you get your dream body. Some of them are prescription pills while some gotten over the counter.

Examples of over the counter diet pills include Alli (orlistat), glucomannan, Hydroxycut, Garcinia Cambogia and others. Although the manufacturers make bold claims about possible benefits. But the fact remains that only a few cases of research have been carried out to confirm the efficacy of some of these products for weight loss. So, it is best to consider real human reviews before spending money on any pill.                  

Not all diet pills work the same way. While some may help you lose some pounds, others may have serious side effects on you. Common side effects of diet pills include diarrhea, digestive problems, anxiety, and nausea, among others.

You may want to try out some dietary supplements if you need to jump-start your weight loss or you’re stuck in a weight-loss rut. But before you do that, it is advisable you check out the ingredients that make up the supplement.  

Active Ingredients Used In Popular Over The Counter Diet Pills

 

Caffeine

Caffeine is one active ingredient you would likely find in almost all prescribed and over the counter diet pills. It’s the most commonly consumed psychoactive substance globally. Caffeine is naturally found in coffee, green tea, and dark chocolate.

Caffeine helps to boost metabolism. Studies have shown that caffeine can help increase metabolism by 3-11%. It can also help accelerate fat burning up to 29%.

Green Coffee Bean Extract

Green coffee bean extract is known to contain two substances that can promote weight loss: caffeine and chlorogenic acid. The caffeine can help in burning unwanted fat in the body. Chlorogenic acid on the other hand can help slow the digestion of carbs in the gut.

Many research results have indicated that green coffee bean extract can help humans to lose weight. The substance can also help lower the risk of high blood sugar as well as high blood pressure.

Green Tea Extract

This is another common ingredient in many weight loss pills and dietary supplements on the market. Green tea extract can aid fat burning by increasing the activity of norepinephrine – a fat burning hormone. Many studies have shown that green tea extract can help fat loss especially around the belly.

Garcinia Cambogia Extract

Garcinia cambogia is a fruit that contains hydroxycitric acid. This ingredient is believed to help promote weight loss. This substance works by preventing a fat-producing enzyme called citric acid lyase. Meanwhile, there’s not much evidence on ground on the effectiveness of the extract in long term clinical trials.

Pyruvate

Pyruvate is a body-producing substance that’s thought to help in breaking down sugar. It’s also available over the counter as a dietary supplement with a promise to support weight loss. Pyruvate can significantly help break down fat and boost metabolism. Meanwhile, it should be noted that existing studies on the effectiveness of this ingredient are quite weak.

Ingredients to avoid in diet pills

 

Sibutramine 

Sibutramine is a power stimulant that can be found in some diet pills. This isn’t what you want to throw into your stomach. Sibutramine has been found to increase the risk of heart attacks, arrhythmias or stroke. It was removed from the market in 2010.

 

Fenproporex

This substance is another harmful stimulant that has been banned in the United States. Fenproporex can cause heart arrhythmias and even sudden death.

Bitter Orange/Synephrine

Bitter orange contains chemical called synephrine. This chemical is similar to ephedra and can potentially increase heart rate, headache, insomnia and high blood pressure. Some diet pill makers use it as part of their ingredients. So, you should watch out.

Phenolphthalein

The Food and Drug Administration (FDA) has once declared Phenolphthalein as unsafe. Yet, some weight loss pills contain this same substance. Next time you’re shopping for a diet pill, make sure it doesn’t contain this unhealthy ingredient.

Ephedra

Ephedra typically contains ephedrine and pseudoephedrine. These chemicals affect the nervous system and can result in high blood pressure. Irregular heart rhythm, heart attack and stroke can also be attributed to this substance.

The safest and most effective way to lose weight is through a balanced diet, taken in the right portion, and exercise. However, if you must use a diet pill, try to involve your healthcare provider in your weight loss plan. They can guide you on the appropriate pill that suits your health condition. 

Table Of Contents

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Chapter 1 – Active Ingredients

Chapter 2 – Ingredients To Avoid

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