Instant Knockout Review 2020 | Does It Really Work?

Instant Knockout Review 2020 | Does It Really Work?

Updated: 26 March, 2020

Losing weight and achieving your dream body can be challenging.

Diets and exercises work but they can take a while to start seeing results, this is why a lot of people are turning to fat burner supplements to make the fat burning process faster.

However, the sad reality is that the weight loss supplement market is full of overhyped products that make little to no impacts.

This is why it is important to thoroughly research a product before spending money on it.

In this Instant Knockout review, you will learn everything you need to know about this fat burner: its ingredients, how effective it is, cost, where to buy and possible side effects.

Can Instant Knockout really help you achieve a shredded and sexy body? You will soon find out as you read through this review.

So, let’s get straight into it:

What is Instant Knockout?

Instant Knockout is a strong fat burning supplement containing 10 natural ingredients.

Instant Knockout works in 3 ways:

Boosting metabolism.

Suppressing appetite.

Increasing energy levels.

Instant Knockout was originally designed to help boxers and MMA fighters to burn fat quickly. However, it has since been made available to the general public, both men and women.

MMA fighters Diego Sanchez (winner of The Ultimate Fighter Season 1) and John Dodson have been said to use Instant Knockout. Sanchez used Instant Knockout to drop 25Ibs within 5 weeks.

Instant Knockout is manufactured by Roar Ambition, a UK based company popular for sports performance supplements. This supplement is manufactured in FDA and cGMP approved facilities in the U.S.

The manufacturers call it a ‘secret cheat’ that will help you melt away stubborn body fat easily, helping you achieve a lean and sexy body.


Instant Knockout Ingredients List

instant knockout ingredients

Instant Knockout fat burner is a blend of 10 natural ingredients that have been shown to be effective for fat loss.

Unlike some other supplements with very little quantity of these ingredients, Instant Knockout contains a reasonable amount to activate their fat burning properties.

So, what are these ingredients?

Green Tea Extract

One of the important ingredients found in Instant Knockout is green tea extract. Green tea has been shown to help boost metabolism, breaking down stored fat in the body. A recent study shows effective green tea can be for weight loss.

Cayenne Pepper Seeds

Cayenne pepper contains a powerful property known as capsaicin which enhances insulin sensitivity in the body. What this does is change the way the body stores and burns carbs. Cayenne pepper is one of the best metabolism boosting foods out there. Faster metabolism leads to fast fat burning.


This is a natural fiber extracted from the konjac root. It works as a powerful appetite suppressant because it creates a feeling of fullness in you, thereby reducing your calorie consumption which leads to weight loss. It also helps to remove toxins from the body and balances your cholesterol level.

Caffeine Anhydrous

Caffeine is known for boosting the body’s energy as well as reducing fatigue.

Vitamin B6

This ingredient helps the body to absorb vital amino acids which can help you maintain your muscle mass while losing weight.

Vitamin B12

Vitamin B12 breaks down fatty acids and enhances digestion.

GTF Chromium

This trace element contains a protein that increases the body’s ability to absorb fat and sugar. It also helps to reduce your hunger pangs and cut your food consumption, thereby creating a calorie-deficit which is important for weight loss.


Zinc helps the body to convert carbs, proteins and fat into energy used for daily activities.


Piperine is a black pepper extract that boosts metabolism, facilitates digestion and slows down the production of fat in the body.

Green coffee beans

Green coffee beans contain no caffeine but are high in chorologenic acid. This acid slows down the absorption of fat in the body and reduces sugar cravings.

How Does Instant Knockout Work?

As stated earlier, Instant knockout works in three ways to boost the fat burning process in the body so you can hit your weight loss goal faster.

These include:

Boosting Body Metabolism

One of the key ways Instant Knockout works to help you burn fat fast is increasing your body metabolism.

Metabolism simply refers to the rate your body digests foods and uses up energy.

Slow metabolism leads to more fat retained in the body.

Instant Knockout supplement contains ingredients that boost metabolism.

This leads to fast fat burning and quick weight loss.

 Appetite Suppression

Another way Instant Knockout helps you hit your weight loss goal is suppressing your appetite. This pill acts as an effective appetite suppressant, cutting your calorie consumption and helping you avoid overeating.

Increases Energy Levels

Energy drives human activities. A lot of people struggling to lose weight usually find themselves too tired to do anything, which makes it even harder to lose weight.

But with Instant Knockout, you will feel more energetic and alive. This helps you maintain an active lifestyle and get stuff done quite easily.

Another thing that Instant Knockout does is improving your mood, which helps you live a happier and healthier life.

 How To Use Instant Knockout?

Each Instant Knockout bottle contains 120 500mg capsules.

The manufacturers recommend taking 4 capsules per day for the best results:

Morning. Before lunch. Afternoon. And before your dinner.

Instant Knockout contains caffeine, thus it is best to avoid other supplements with stimulants while taking Instant Knockout.

You should also avoid taking it close to bedtime as you may find it difficult to sleep due to its caffeine content.

If you are undergoing a special treatment or have a pre-existing health condition, it is best to consult with your physician before taking Instant Knockout.

Are There Any Instant Knockout Side Effects?

 There are no known Instant Knockout side effects, this is because this supplement is a blend of natural plant extracts and roots. The ingredients have been tested and deemed safe for human consumption.

However, it is important to note that Instant Knockout contains caffeine, thus you can experience some challenges with sleeping if you take it close to bedtime.

Instant Knockout Reviews: What Are People Saying?

 One of the easiest ways to identify an effective fat burner is the customers’ feedback. What are past and current customers saying?

Did it help them achieve their goals?

To make this Instant Knockout review as thorough as possible, I looked around to see what kind of results people are getting with the supplement.

Check the images below:

Instant Knockout Review 2020 | Does It Really Work? 1 instant n instant knockout review Instant Knockout Review 2020 | Does It Really Work? 2 instant knockout testimonial Instant Knockout Review 2020 | Does It Really Work? 3 instant image

Packages, Pricing and Where to Buy

Instant Knockout Review 2020 | Does It Really Work? 4 instant knockout website

 To avoid buying a fake replica of this product, it is best to get it directly from the official website:

Click here to visit:

Instant Knockout has three packaging options:

Ultimate Shredding Stack

3 bottles + 1 FREE

Free worldwide delivery.

90 day money back guarantee.

Price: $185.00

Click here for this deal

2 Months Supply

2 Bottles

Comes with FREE delivery in the USA and UK.

Price: $118.00

Click here for this deal

1 Month Supply

1 Bottle

Price: $59.00

[+ shipping cost]

Click here for this deal

Money Back Guarantee and Refund Policy

 Instant Knockout offers a 90 day money back guarantee on all packages. This essentially makes it risk-free for you.

If you try it and don’t like it, you can send it back and get your money refunded.

 Instant Knockout Pros and Cons 


Blend of natural ingredients.

No side effects.

Burn fat even in your sleep.

Proven to be effective for weight loss.

Suppresses appetite.

Free worldwide shipping for 3 bottles and above. 


Only available for purchase online via the official website.

Might affect sleep if taken too close to bedtime.

Instant Knockout Review: Is It Worth It?

The simple answer is Yes. Instant Knockout works.

There are numerous users with positive feedback based on their success with the supplement.

It is hard to find an effective pill in the weight loss industry full of hype and fake products. Instant Knockout is one of the few supplements that deliver outstanding results.

It contains 10 powerful natural ingredients that are effective for fat burning.

Instant Knockout can help boost your metabolism, suppress your appetite and increase your energy levels, all leading to fast weight loss.

Table Of Contents

clickable navigation

Chapter 1 – Intro

Chapter 2 – What Is Instant Knockout?

Chapter 3 – How Does Instant Knockout Work?

Chapter 4 – Instant Knockout Reviews

Chapter 5 – Final Verdict: Is It Worth It?

Active PK Review 2020: Does It Really Work? Unbiased Opinion

Active PK Review 2020: Does It Really Work? Unbiased Opinion

Updated: 04 March, 2020

If you are not happy with your current weight or body size, then it is right to do something about it. Being overweight can deal a huge blow to your self esteem and make you a shadow of yourself.

If you are looking to burn excess fat and lose weight fast, using a fat burner supplement is one way to achieve your weight loss goal. However, it is sad that the market is flooded with a lot of dietary supplements making bold claims of being effective fat burners, Active-PK is one of such supplements.

Active-PK promises to boost your energy, cut your cravings and reduce belly fat. Yea, these claims sound really good but the real question is, does it really work?

This Active PK review critically examines these claims and gives you an unbiased opinion to help you make an informed decision.

Let’s get straight into it:

What Is Active-PK?

Active-PK is a weight loss pill that promises to help you burn belly fat, boost focus, increase energy levels and curb your food cravings.  It claims to do these using natural ingredients to stimulate the activation of AMPK in the body.

What is AMPK? It is an enzyme that converts food into energy.

Active-PK is manufactured by LCR Health, a U.S company based in California. They have a host of other health products in their line.

LCR Health claims that their products undergo a third party laboratory test to ensure they are of the highest standards.

Active-PK Ingredients

active pk ingredients

 Active-PK contains 3 main ingredients:

Gynostemma Pentaphyllum Leaf Extract

This is also known as jiaogulan. This plant has been used in traditional medicine in China. It is said to be effective in boosting energy and fighting fatigue. Gynostemma in Active-PK works for increasing energy and boosting metabolism in the body.

Quercetin Dehydrate

Quercetin is a pigment found in fruits, grains, vegetables and other plants. It has been shown to be effective in fighting free radicals and inflammation. It helps with reducing body fat and enhancing brain functions. The manufacturer refers to it as the ‘AMPK kick starter’.

Berberine HLC

Berberine is found in the root and bark of plants. Berberine works in a similar way to gynostemma. It boosts metabolism and helps with weight loss.

Other ingredients found in Active-PK include:

Rice flour, Hypromellose, Vegetable Stearic Acid

How Does Active-PK Work? 

So, how exactly does Active-PK work? This supplement works by using the three signature ingredients to activate AMPK in the body.

The release of AMPK is activated by the two key ingredients in Active-PK, Berberine and Gynostemma.

The release of AMPK signals to the body telling it to convert body fat into usable energy instead of storing it. This is how this formula blocks the production of fat in the body.

Active-PK also helps with the breakdown of fatty acids and glucose inside tissues.

Another interesting thing about AMPK is that it can redirect energy from certain functions in the body to where it is needed the most such as during exercise.

This is referred to as metabolic ‘master switch’ by the manufacturers.

This is because it can conveniently do two things: stimulate the production on energy in the body as well as decrease energy use in the body when needed.

More energy means that you can stay active for a long time during workout routines, which will help you lose weight faster.

In addition, Active-PK is said to be helpful in reducing cravings, which means you can avoid overeating and consume fewer calories.

In a nutshell, the Active-PK formula promises to help:

Reduce belly fat.

Boost energy.

Cut cravings.

How To Use Active-PK?

 A bottle of Active-PK contains 60 capsules which can last for a month. The manufacturers recommend taking 2 capsules daily with a glass of water.

You can take your Active-PK capsules on an empty stomach or with a meal. Just do whatever works for you, and don’t overdose.

Are There Any Active-PK Side Effects?

active pk fat burner

 According to the manufacturers, Active-PK is made from natural ingredients and contains no known side effects.

They claim it doesn’t contain caffeine unlike many weight loss pills on the market. So, you shouldn’t have any problems sleeping.

Secondly, Active-PK doesn’t contain any daily or synthetic additives.

If you are a pregnant woman or have a pre-existing medical condition, please consult with your physician before taking this supplement.

Active PK Reviews: What People Say About This Product?

 When it comes to customer feedback, there are mixed feelings about this product. I went to Amazon and a lot of the reviews from verified buyers aren’t looking good. People complained that they took it for about 2 months and didn’t notice any changes in their weight.

The truth is, in an industry like weight loss, genuine reviews are very important and can offer valuable insights about the credibility and efficacy of products.

If you are open to trying out an alternative weight loss supplement with an overwhelming positive feedback from customers in the U.S and other countries, I highly recommend you check PhenQ.

Read PhenQ Full Review

Active-PK: Packages, Pricing and Where to Buy

You can purchase Active- PK from the official website:

Every package comes with FREE shipping.

 You can make payment with Paypal or your credit card. 

Money Back Guarantee and Refund Policy

LCR Health offers a 90-day money back guarantee on every purchase of Active-PK.

To request for your money back, you simply have to put a call through to their customer care on 800-384-8308 or email

You will then be directed on what steps to take to get a refund.

Active-PK Pros and Cons


90 day money back guarantee.

Made from herbs and roots.

Suitable for vegetarians.

Zero caffeine-content. No dairy or synthetic additives.


No known strong fat burning ingredients.

Not the cheapest out there.

The reviews aren’t really convincing, there are plenty bad reviews from users.

Active PK Review: Should You Buy It?

 Yea, Active-PK comes with a lot of promises: burn belly fat, reduce cravings, boost energy levels and many other good stuff. However, I don’t think it lives up to the hype. The ingredients don’t show strong links with fat burning.

It seems to be about sweet and bogus promises with hardly any evidence or results to show that it truly works. And when it comes to losing weight, it is best to go for products that have been proven to be effective, rather than trying multiple products and hoping to be lucky with one. That itself can be tiring.

What Is The Best Alternative To Active-PK?

The simple and straightforward answer is: PhenQ.

phenQ bottle

PhenQ is regarded as the strongest appetite suppressant and fat burner on the market. This supplement is a blend of natural ingredients that have been shown to be effective for weight loss.

There are thousands of positive reviews from current and past users of PhenQ.

One interesting thing about PhenQ diet pills is that they can help you lose weight even without exercise.

You can get PhenQ from the official website.


Read the full review plus testimonials, click here to read.

Table Of Contents

clickable navigation

Chapter 1 – Intro

Chapter 2 – What Is Active PK?

Chapter 3 – How Does Active-PK Work?

Chapter 4 – Active-PK Reviews

Chapter 5 – Should You Buy It?

Weight Loss For Women: Important Things To Consider

Weight Loss For Women: Important Things To Consider

If you are a woman trying to lose weight then you should know that your weight loss journey will be different from that of men, because your body structure and hormones are unique.

In the last five to ten years, there has been an increase in the use of best diet pills for women to burn fat and lose weight. A lot of women have continued to add diet pills to their weight loss routine, to supplement workouts and healthy eating habits for faster results.

The question is, do these pills really work?

A few of them do. The weight loss market is flooded with fake and ineffective supplements, only a tiny fraction of the products have been shown to truly help with losing weight. Sadly, many people continue to waste their money on supposed ‘magic pills’, in a desperate attempt to reduce their weight.

As a woman, it is important to note that not all weight loss pills will help you lose weight, this is why you need to go for supplements specifically designed for women to facilitate your weight loss. One of the easiest ways to identify such supplements is taking a look at the ingredients they contain. It is best to go for weight loss pills that make it clear they are for women. These are the ones that can help you get quick results and avoid any severe side effects.

How To Lose Weight As A Woman

Appetite Suppression:

As a woman, if you want to lose weight fast, you need to find a way to get your appetite under control. This is one of the important ways weight loss supplements designed for women work. One of the challenges women looking to lose weight face is with their appetite. There is still constant struggle to avoid junks and eat healthy. However, they often slip back into just eating about anything. So, diet pills for women are uniquely formulated with ingredients that help to curb cravings and suppress appetite. These pills help you keep your craving under control, thereby reducing your calorie intake. This helps you create a calorie-deficit, which is important for weight loss.

Boost Metabolism

When it comes to weight loss for women, the truth is, a lot of overweight women struggle with slow metabolism, and when your body is not converting and using food as fuel, they get accumulated as fat and add up to your weight.  To boost metabolism, you either get serious with exercises, eat foods that boost metabolism or get metabolism-boosting pills, popularly referred to as diet supplements.  Pills specifically meant for women can speed up your metabolic rate, helping you use up body energy fast, which leads to fat burning.


Q: What are some medically proven weight loss supplements for women?

A: There is a lot of research on weight loss supplements backing caffeine, green tea extract, and orlistat (also referred to as Alli) as effective for weight loss.

Although commercial blends of different ingredients for weight loss aren’t usually tested in clinical research, they do have some strong evidence behind them. Green tea extract is a safe and effective way to suppress appetite and boost energy. 

Q: How do weight loss pills work?

A: Weight loss supplements focus on two major factors for results: energy intake and energy expenditure.

A diet pill that works as an appetite suppressant can reduce your cravings for food. What this does is cut down on the number of calories you consume. Some supplements include a card blocker which prevents your body from absorbing some of the carbohydrates you eat.

Q: What does the fiber in diet pills do?

A: Fiber is an effective appetite suppressant. Dietary fiber reduces feelings of hunger and creates a feeling of fullness in you.

It slows the rate of absorption of calories consumed preventing steep rises and falls in blood sugar that can cause overeating.

Q: What are some of the bad weight loss pills to avoid?

A: Diet pills for women are usually under heavy scrutiny and criticism due to dangerous side effects of some of the ingredients  many of them use. Such ingredients like ephedra and synephrine are to be avoided. 

Zotrim Review: Is It Really Effective For Weight Loss?

Zotrim Review: Is It Really Effective For Weight Loss?

Updated: 01 January, 2020

Are you tired of wasting money on weight loss products that make fake promises but hardly deliver any tangible results?

Being overweight is already a challenge, it can get really frustrating when you are trying to drop those extra pounds of fat but keep falling for overhyped garbage posing as effective fat burners.

I have been there, and I know how bad it hurts. I hate to see people get swindled, that is why I now focused on carrying out in-depth research on products so I can provide facts about each product and help people separate what works from masked BS.

In this article, I will be shining the spotlight on a weight loss supplement called Zotrim.

So, yea, welcome to my official Zotrim review.

What Is Zotrim?

Zotrim is a herbal otc diet pill  that has been on the market for over 15 years now. Zotrim is designed to help you hit your desired body size and weight by effectively cutting your calorie consumption, boosting your metabolism and increasing your energy levels. 

How Does Zotrim Work?

zotrim review

Yea, I know the goal is to burn fat and reduce your weight. The question is, how exactly does Zotrim work to help you achieve this?

The one sentence answer is: Appetite Suppression and Boosting Metabolism.

How does this result in weight loss?

One of the biggest factors that determine weight gain or weight loss is calorie consumption. The amount of calories you eat daily is what adds up and eventually leads people to becoming overweight or obese.

And one of the biggest challenges people who are trying to lose weight face is controlling their appetite. People make promises to avoid overeating, stay away from junks and only eat clean and healthy foods. But that only lasts for a few days before they are back to their old way.

One of the simplest ways to lose weight is cutting your calorie consumption, when you eat fewer calories than you are required daily, you are creating a calorie-deficit that will eventually lead to dropping some extra pounds.

Now, one of the things Zotrim does is helping you control your cravings. Zotrim suppresses your appetite and makes you feel full so you can avoid overeating, stay away from unhealthy eating habits, ultimately reducing your calorie consumption.

Secondly, while Zotrim effectively reduces your appetite, it also boosts your metabolism so that you can burn the excess fat in your body.

So, appetite suppression plus fast metabolism= fast weight loss

That’s the simplest way to explain how Zotrim weight loss supplement helps you lose weight without using high sounding or complicated words.

If you would like to try out Zotrim, check it out on their official website.

What Are The Active Ingredients Contained In The Supplement?

A weight loss pill is only as effective as its active ingredients. So, what ingredients are found in Zotrim?

Zotrim is a blend of natural ingredients that have been shown to be effective for weight loss. Some of the active ingredients include: 

Yerba Maté Extract

This ingredient contains powerful antioxidants. Yerba Maté leaves are popular in South America and have been shown to be effective in reducing hunger and fatigue. Yerba helps to boost energy levels and research has shown that it can block the production of new fat cells. That is a winner right there when it comes to weight loss.

Guarana Extract

Guarana is highly stimulating and contains more caffeine than coffee. The caffeine in guarana boosts your metabolism, which leads to faster fat burning. It can also improve your heart health.

Damiana Extract

Damiana is known for enhancing mood, one of the things people trying to lose weight struggle with is the raging urge to eat or snack. However, with the combination of damiana, guarana and yerba mate, you have better control over your eating habits.


Caffeine is known for boosting energy levels. This is another ingredient contained in Zotrim which keeps you energized and increases your alertness. Caffeine keeps you active, which is important for weight loss.

What Is The Difference Between Zotrim and Other Weight Loss Supplements?

What is the difference between Zotrim and many other weight loss products out there?

First, Zotrim has 5 clinical trials supporting it and over ten expert approved papers published in scientific journals. So, this is like other random products on the market that make wild and outrageous claims without any clinical backings.

Secondly, Zotrim is 100% made from plants, which means it is vegan-friendly. Not all weight loss pills can boast of this.

Does Zotrim Have Any Side Effects?

No, there aren’t any reported cases of users experiencing side effects using the product. However, it is important to note that Zotrim contains caffeine, it can be hard to sleep if taken towards bedtime.

How Much Does It Cost and Where Can Your Purchase It?

1 pack of Zotrim which contains 180 tablets(a month supply) costs $89.99.

That’s approximately $3 per day. That seems like a great deal to get your dream body.

In fact, it gets cheaper when you go for the bigger packages.

To avoid buying a fake or substandard version of Zotrim, the only recommended place to purchase Zotrim is from the official website

How To Use Zotrim

Take 2-3 tablets of Zotrim with a full glass of water a few minutes before meals. Twice daily. 

Zotrim Reviews and Customers’ Results:

Just how well does this product work? What are users saying about it?

Zotrim Review: Is It Really Effective For Weight Loss? 5 before zo Zotrim Review: Is It Really Effective For Weight Loss? 6 after zo Zotrim Review: Is It Really Effective For Weight Loss? 7 before and after zotrim

Final Thoughts: Should You Buy Or Not?

The truth is, Zotrim isn’t the cheapest weight loss supplement out there, but you are more focused on hitting your weight loss goal and you are looking for something proven to be effective and backed by clinical trials, I highly recommend Zotrim.

Table Of Contents

clickable navigation

Chapter 1 – Introduction

Chapter 2 – What Is Zotrim?

Chapter 3 – What Are The Ingredients Contained?

Chapter 4 – How Much Does It Cost?

Chapter 5 – Zotrim Customers’ Results & Reviews

Chapter 6 – Final Thoughts

11 Foods That Boost Metabolism And Aid Weight Loss

There are many weight loss pills on the market today that claim to help burn fat and boost your metabolism. There aren’t many clinical studies backing many of these supplements and their claims. Some of them work while a whole lot of them have been found to be ineffective.

However, when it comes to making a long lasting impact on your metabolic rate, your diet and eating habits are very crucial. If you want a healthy and sustainable metabolic rate, it is best to consume foods that boost metabolism. 

Many of the best metabolism-boosting foods are available everywhere and they come cheap. So, you really don’t need a big budget to eat healthy and get your metabolism working the right way.

One of the biggest challenges people trying to lose weight struggle with is slow metabolism. This is why they contain to rack up calories and find it difficult to drop those extra pounds. 

These fruits and foods contain vital vitamins and nutrients that keep your body in optimum shape and help with fast metabolism.

 What Is Metabolism?

Metabolism is the set of life-sustaining chemical reactions in organisms. Metabolism works in 3 different ways: conversion of food to energy to run cellular processes, the conversion of food to building blocks for proteins, nucleic acids, lipids and carbohydrates, and the elimination of nitrogenous wastes. In the simplest term, metabolism is the body’s internal process of energy production.

People who suffer from slow metabolism are prone to serious health conditions, such as gaining unhealthy weight and type 2 diabetes.

Some of the factors that affect metabolism include:






In addition to the above, one of the most common factors is one’s eating habit, the kind of food you eat. Foods like refined sugar or unhealthy carbs slow down metabolism and can make you bloated. On the other hand, there are certain foods that help to boost metabolism and promote fat burning.

Foods That Boost Metabolism To Add To Your Diet

Looking for a way to speed up your metabolism? Here are 10 best metabolism-boosting foods to include in your diet:


11 Foods That Boost Metabolism And Aid Weight Loss 8 eggs 300x199

Protein-rich foods are some of the best metabolism boosting foods. Eggs are very rich in protein. Each hard-boiled egg contains about 6.29 grams (g), making them a perfect option for people looking to boost their metabolism.

Protein remains one of the most effective and powerful nutrients for boosting metabolic rate due to the fact that the body requires more energy to digest it than it does for fats or carbohydrates. Scientists call this energy expenditure the thermic effect of food (TEF).

People who consumed 29% of their daily calories as protein had a higher metabolic rate that those who only consumed 11% of total calories from protein, a research shows.


11 Foods That Boost Metabolism And Aid Weight Loss 9 flaxseeds 300x159

Flaxseeds are seeds that contain protein, vitamins and other vital nutrients. Consuming flaxseeds has been shown to be effective in boosting metabolism and improving metabolic syndrome, which is a group of conditions that lead to diabetes, obesity, and cardiovascular disease.

A recent study in 2019 on mice shows that flaxseeds may speed up metabolism. This may due to the fact that flaxseeds contain fiber and protein as well as other key omega-3 fats, antioxidants and other vital nutrients.

The fiber in flaxseeds ferments in the gut to improve the gut’s bacterial profile. This facilitates metabolic health, and may protect against obesity.

Research also shows that flaxseeds may also help in treating the following conditions:


Autoimmune diseases


Cardiovascular disease


Neurological disorders



This is another food that has been shown to be effective in reducing the effects of metabolic syndrome.

A review of 41 animal studies in 2016 shows that eating lentils and other legumes such as peas, beans can help in preventing and treating metabolic syndrome.

Lentils may also boost metabolism because they are rich in protein. They contain a good amount of fiber to feed beneficial bacteria in the gut.

Chili peppers

Cayenne Pepper

Spicy meals that contain fresh or dried chili peppers can do two things: boost metabolism and create a feeling of fullness. Capsaicin, which is one of the compounds found in peppers, is responsible for these health benefits.

Consuming capsaicin has been shown to help boost metabolism, according to a study in 2015.

The study also says that capsaicin plays a role in weight management by increasing the rate at which the body burns fat, which is why it is  one of the ingredients in many popular appetite suppressants over the counter

Capsaicin may also reduce pain and inflammation, and provide antioxidant benefits.


Including ginger in your meals can help boost metabolic rate and control appetite.

A review of studies examined ginger’s effects on weight loss and metabolic profiles in people who were overweight, and it discovered that ginger may help reduce body weight and fasting glucose levels while boosting high-density lipoprotein (HDL). Ginger is one of the ingredients in popular pills that boost metabolism.


This is another metabolism boosting food to include in your diet. Cucumbers are high water and low in calories. They are made of fiber, which is important for appetite suppression and weight loss.


11 Foods That Boost Metabolism And Aid Weight Loss 10 avocado 300x199

Avocados contain high amounts of fiber and vitamins, such as C, B3, B6, and K. In addition, avocados contain carnitine, an amino acid that enhances fast metabolism.


Broccoli is one vegetable you want to add to your diet if you are serious about increasing your metabolic rate.


Carrots are high in fiber. Fibers act as effective appetite suppressants and promote weight loss.

Green Tea

green tea extract

Green tea contains powerful antioxidants. It has been shown to contain metabolism-boosting properties. It helps control appetite and can speed up fat burning process in the body, this is why it is a common ingredient in many over the counter diet pills.


11 Foods That Boost Metabolism And Aid Weight Loss 11 coffee 300x187

Want to boost your metabolism? Make coffee your friend. Coffee contains caffeine, which is effective for increasing metabolism.

To enjoy the full benefits of your coffee, take it without adding any cream or sugar, as both will increase the calorie content of the tea.

 What Are Pills That Boost Metabolism?

These are known as metabolism boosters. They are fat burners that contain some of the foods, fruits and vegetables that boost metabolism plus other ingredients that help with fat oxidation. These fat burning supplements work in 3 ways:

They speed up the metabolic rate of the body.

They act as appetite suppressants, helping you to control your appetite to prevent overeating and mindless snacking.

They aid weight loss by blocking the production of new fat in the body.

People who get the best results using these pills usually combine them with moderate exercises and healthy eating.

How To Boost Your Metabolism

Stay Hydrated

One of the easiest and most effective ways to lose weight is drinking enough water. One, water is a natural appetite suppressant, it leaves you feeling full, which reduces your calorie consumption. Second, water is a powerful antioxidant that flushes out toxins from the body. When you wake in the morning, the first you should do is drink water. 30 minutes before each meal, drink water. This helps you feel fuller faster so you don’t end up overeating.


Getting enough sleep is important for your metabolism and overall health.

Studies have shown that not getting adequate sleep may be contributing to the trend of obesity and diabetes.

According to the National Sleep Foundation, adults should sleep for 7 to 9 hours a night for optimum health.

Strength and resistance training

Another proven way to increase your metabolism is engaging in strength and resistance training. Lifting weights regularly helps you to gain and retain muscle mass and to burn fat.

When you combine these metabolism foods and the other tips shared in this article, you can finally get your metabolism kicking right and burn as much as fat as you want to easily.

Table Of Contents

clickable navigation

Chapter 1 – What Is Metabolism?

Chapter 2 – Foods That Boost Metabolism

Chapter 3 – How To Boost Metabolism


5 Appetite Suppressant Teas To Control Your Cravings

5 Appetite Suppressant Teas To Control Your Cravings

Do appetite suppressant teas really work?

If you are trying to lose weight, and you find yourself overeating and consuming junks that keep you farther from hitting your weight loss goal. You might want to turn to some of the strongest appetite suppressants to help you control your cravings and curb your appetite.

Although there are multiple ways to suppress your appetite, appetite suppressant teas are an effective way to suppress your hunger and control your calorie consumption.

So, what are some of the natural appetite suppressant teas for weight loss?

5 Effective Appetite Suppressant Teas

Green Tea

green tea extract

Green tea is one of the effective natural appetite suppressants that can help you reduce your hunger pangs. Green tea contains powerful antioxidants and has been shown to boost metabolism and energy expenditure. Additionally, it contains phytonutrients that fight hunger hormones in the body, which ultimately leads to appetite suppression and weight loss. This is why green tea remains a popular ingredient in many popular diet pills.

Apart from its appetite suppression properties, green tea has been shown to be effective in reducing the risk of diseases such as diabetes and arthritis.

Want to give green tea a shot? Simply dip one teabag per 1 cup of boiling water for 5 to 10 minutes. 

Dandelion Tea

This is another tea that contains appetite suppressing properties. In addition to curbing cravings for sweets and high calorie carbs, dandelion has been shown to be effective in boosting metabolism as well as flushing out the kidneys and keeping them healthy. You can use the dandelion root for your tea, either fresh or raw. Boil 2 or 3 tsp. of the root per 1 cup of water for 10 to 15 minutes, and enjoy your tea. It suppresses your appetite, eases up bloating and speeds up body metabolism.

Mint Tea

5 Appetite Suppressant Teas To Control Your Cravings 12 mint tea

Mint tea may not necessarily be as beneficial as green tea but it has been shown to help with appetite control. If you are trying to avoid eating unhealthy foods that can negatively impact your weight loss journey, you should consider taking mint tea. Mint flavors and aromas have been shown to suppress hunger. Mint tea can prevent you from mindless snacking that pushes up your calorie consumption.

Hibiscus Tea

Hibiscus tea is a flavorful tea that some certain tea drinkers find stimulating. Hibiscus contains polyphenols, which has been shown to help promote weight loss and reduce tummy fat, according to a study.

Ginger Tea

5 Appetite Suppressant Teas To Control Your Cravings 13 ginger tea

This is another appetite suppressant tea you might consider trying if you are struggling with the way you eat and are finding it difficult to keep your calorie consumption in check. Real ginger tea has the capacity to soothe the GI tract and help deal with digestive issues like mild stomach aches and nausea.

One of the important steps to hitting your weight loss goal is controlling your calorie consumption, when you successfully create a calorie-deficit, you are well on your way to dropping those extra pounds fast. But you may not be able to do this if your appetite is untamed, this is why appetite suppressants become essential.

How To Lose 50 Pounds In 2 Months: Simple Tips That Really Work

If you are currently overweight and are wondering if it is possible to lose 50 pounds in 2 months. The answer is yes, you can. However, it won’t be a walk in the park, you are going to need to put in the work to make it happen.

And when I say put in the work, you don’t have to go through exhausting workout routines, there are simple and effective ways to lose weight. Some moderate changes to your diet and lifestyle plus natural weight loss pills can help you hit your weight loss goal fast.

Follow the tips below and you can have your dream body in no time.

1.   Count and monitor your calorie intake 

How To Lose 50 Pounds In 2 Months: Simple Tips That Really Work 14 calories for weight loss

One of the most important factors to weight gain and weight loss is the amount of calories you are consuming or burning. To lose weight, you will need to pay closer attention to your calories.  

Calories are the units of energy gotten from what you eat and drink. They are also needed to perform physical activities like walking, running, etc.  

Surplus calories are stored in your body as glycogen and body fats. And the more excess calories you have in your body, the more your body fat adds up.  

So, to lose weight, you will need to create a calorie deficit. This implies that you need to burn more calories than you consume. This will allow you to use up excess glycogen and fats stored in your body to make up for the calorie deficit. 

By counting your calories, you will be able to monitor your eating patterns. And most importantly, you will be able to modify your eating habits to fit your overall goal of losing 50 pounds in 2 months. 

There are several ways to count your calories. You can go the old-fashioned way by using a pen and paper or you can make use of mobile applications tailored to help you track and monitor your calorie intake. Some of these applications include MyFitnessPal, FatSecret, and SparkPeople

You can use food scales, measuring cups, or portion sizes to determine the units of calories present in your food.  

2.   Eat protein for breakfast  

Another way to lose more pounds faster is by taking protein-rich foods, especially for breakfasts.  

Protein can boost your metabolism rate. And the faster your metabolism rate, the more calories you burn and you’re less likely to accumulate fat. Basically, protein needs a more thermic effect of food (TEF) to digest.  

TEF refers to the number of calories burned while processing and digesting food. According to research, protein takes 20-30% TEF while carbon and fat take 5-10% and 0-3% respectively.  

Protein reduces the level of ghrelin in the body. Ghrelin is a hormone responsible for stimulating appetite, increasing food intake, and promoting fat storage. This will help you to curb your food cravings.  

Lastly, it boosts appetite-reducing hormones like GLP-1, cholecystokinin, and peptide YY. This helps you to take less food, which results in fewer calorie intake. 

3.   Reduce the amount of saturated fat in your diet 

Fats are one of the three macronutrients that the body system needs to function. It supplies energy to the body and helps the brain and cells to function well. It also carries fat-soluble vitamins like vitamins A, D, E, and K.  

While fats intake is needed in the body system, not all fats are good for the body. There are good fats and bad fats. 

Unsaturated fats derived from plant-based oil are beneficial to the body. It can lower your risk of stroke and heart diseases. On the other hand, saturated and trans fats if taken in excess can cause cardiovascular diseases, stroke, and accumulation of body fats. 

Want to drop those extra pounds of fat fast? Avoid eating cakes, chips, red meat, chicken skin, margarine, and dairy products, as they contain saturated fats. Instead, replace them with foods like avocado, dark chocolates, cashew nuts, walnuts, and low-fat chews which contain unsaturated fats.  

4.   Eat more fruits & vegetables 

How To Lose 50 Pounds In 2 Months: Simple Tips That Really Work 15 fruit and vegetables

Although vegetables and fruits are less desirable to most people, they offer great health benefits.  

Vegetables and fruits are rich in minerals, vitamins, and fiber. They aid smooth digestion and do not encourage fat accumulation.  

Also, instead of making pasta, bread, rice, and other high-carb foods, replace them with vegetables and fruits like bananas, cabbage, oranges, and lemons. Filling your stomach with fruits and vegetables will leave little room for high-carb foods in your stomach, this is because they curb your cravings and suppress your appetite which means your calorie consumption gets reduced. 

When shopping for fruits and vegetables, you should consider organic fruits against processed fruits. 

5.   Exercise regularly  

How To Lose 50 Pounds In 2 Months: Simple Tips That Really Work 16 exercising

Another effective way to hit your goal of losing 50 pounds in 2 months is engaging in simple and regular exercises to burn excess calories in your body. It doesn’t have to be anything difficult, spending 30-45 minutes can help you burn more calories than you can imagine. 

Here are some other simple exercises you can try: 

  • Walking
  • Swimming  
  • Yoga or Pilates
  • Climbing the stairs
  • Running    

6.   Take less sugar/ sugar-sweetened beverages 

Sugar and sugar-sweetened beverages are notorious for increasing your calorie levels. They can affect your blood sugar and increase your risk of obesity. It can also take the place of essential vitamins like Vitamin A, C, and B. 

So, stay away from sugar-sweetened beverages.

7.   Keep a food log  

Paying close attention to the food you consume and what proportion you eat is a great way to cut down your calorie intake. 

To lose weight faster, you should eat slowly and mindfully. Also, you should take your time to chew on your food. You should also consider serving your food in small plates.

8.   Eat plenty of fiber

Another way to shed weight really fast is by taking lots of fiber. Research has shown that the intake of fiber aids fat reduction, especially in the belly.

However, you need to be selective with the type of fiber you eat. This is because not all fiber aid weight loss. While some fiber will promote weight loss, some others can cause constipation and other digestive problems. 

Fiber can be divided into two main categories: soluble and  insoluble fiber. 

Insoluble fiber does not dissolve in water. It passes through the digestive system almost intact. It acts as a bulking agent and can help form stool and pass it through the gastrointestinal tract. 

Soluble fiber, on the other hand, dissolves in water to form a viscous, gel-like substance. It can slow down how fast your stomach releases digested food into the gut. Also, soluble fiber acts as a natural appetite suppressant and it can help you reduce your calorie intake, which is a great way to lose more weight. 

Soluble fiber is found in a variety of plant-based foods like sweet potatoes, flaxseeds, oatmeal, dark chocolates, avocados, legumes, chia seeds, and many others.

9.   Cut your carb intake

 Consuming a lot of carbohydrate-rich meals can put you at risk of gaining excessive weight. This is because carbohydrate-rich foods, especially the starchy ones like white rice, pasta, white bread, pizza, muffins, and cakes are high in calories. 

Eating these foods regularly will most likely leave you with more calories than you can burn. 

Not only that, these aforementioned foods can also cause your blood sugar to fluctuate. When your blood sugar is high, your pancreas will produce insulin to maintain optimal blood sugar levels. The more insulin you have in your blood, the more your body will convert carbs to carbs and store it in your belly. 

Also, a high insulin level will also reduce the rate at which your body burns excess body fat. 

10.   Manage your stress level

How well you are able to manage your stress level indirectly affects your weight loss. Stress is known to trigger the release of cortisol into your bloodstream. Generally, cortisol reduces the rate at which you get hungry. However, the presence of cortisol in your bloodstream for a long time will increase your appetite and trigger carb cravings.  

11.   Get a good night sleep 

Getting adequate rest is another proven method that can help you cut your weight. Over time, lots of studies have shown that having less than 5-6 hours of sleep can increase the chances of you adding weight.  

Having insufficient sleep will slow down your metabolism rate. This implies that the rate at which your body converts calories to energy will reduce. And this can increase the chances of your body storing up unused energy as body fats. 

Also, the quality of your sleep directly affects the regulation of the appetite-controlling hormones called leptin and ghrelin.  

How To Lose 50 Pounds In 2 Months – Diet Plan

Having a diet plan is very important if you want to lose weight faster.  

While they’re a lot of diet plans out there, you should choose a plan that suits your lifestyle. 

Recommended Foods To Eat:

Whole foods

Nuts and seeds

Protein-rich foods




Green tea



Foods you should avoid in your diet:


If you’re really serious about shedding weight one the things to look into is your sugar intake. Frequent intake of sugar can put you at risk of obesity and other serious health risks.  

Cakes, chocolates, sweets, soda, popcorn,and candy bars are all known to contain excess sugar in them. 

White Bread

White bread is another food that you should avoid in your diet. White consists of refined flour and sugar which spike your sugar level and make you gain excessive weight. 

Instead of eating white bread, you can consider other healthy types of breads.

Refined pasta

Refined pasta is high in carbs and can constitute your weight gain and cause a rise in your blood sugar level.

It is advisable to take whole-grain pasta instead of refined pasta. This is because unlike refined pasta, whole-grain pasta is low in carb and high in fiber.

Table Of Contents

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Chapter 1 – Simple Tips To Lose 50 Pounds

Chapter 2 – Diet Plan To Follow


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 Days 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

30 Days Weight Loss challenge To Lose 10 Pounds 17 weight scales

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

 30 Days Weight Loss challenge To Lose 10 Pounds 18 eat small portions

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

30 Days Weight Loss challenge To Lose 10 Pounds 19 exercising

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 that boost metabolism effectively and promote 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

30 Days Weight Loss challenge To Lose 10 Pounds 20 avocado 300x199

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

30 Days Weight Loss challenge To Lose 10 Pounds 21 drinking water 1

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

30 Days Weight Loss challenge To Lose 10 Pounds 22 fruit and vegetables 

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: How 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

How To Lose 30 Pounds In 30 Days: Effective Steps To Follow 23 calories for weight loss

 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

How To Lose 30 Pounds In 30 Days: Effective Steps To Follow 24 fruit 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

How To Lose 30 Pounds In 30 Days: Effective Steps To Follow 25 eat small portions

 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

How To Lose 30 Pounds In 30 Days: Effective Steps To Follow 26 say no to sugar

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.


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?

So, 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 some best over the counter 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 pills that suppress appetite 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.

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