The path to an effective and healthy weight loss plan

Lose Weight

The weight loss process can be a difficult and time consuming one, but it will be easier if you follow the tips that we have for you.

There are three steps that you can take to make the process easier, faster, and healthier:

  • Diet
  • Exercise
  • Supplements

A balanced diet

diet is essential to lose weight

The diet is, without doubt, the most important for weight loss.

If you have a bad diet and someone tells you that you can lose weight by maintaining the same diet, you can believe that it’s a lie!

In an easy way:

Weight gain (calorie excess): calories consumed – calories used > 0

Weight loss (calorie deficit): calories consumed – calories used < 0

It’s mathematics, and there are no miracles.

Having said that, the diet doesn’t have to be too difficult, unpleasant or expensive. With our recommendations, the diet will be easier and tastier!

Let's start with the basics: decrease the consumption of calories and burn more calories. Attention! Decreasing the consumption doesn’t mean stop eating. It’s making the best decisions at the moment of preparing your meals.

Within the groups of foods that should be consumed in a diet, we highlight the following:

  • Proteins (fish, meat, eggs, dairy products)

They will increase the feeling of satiety for a longer period of time, which is great to reduce your appetite. In addition, they are the main constituents of muscles, so they will help you to build, repair and maintain muscle tissue.

  • Healthy fats (coconut oil, omega 3, extra virgin olive oil)

Fats are essential for the absorption of nutrients and for the production of hormones. You shouldn’t stop consuming them, you can reduce and replace bad fats for healthy fats.

  • Foods low in sugars and carbohydrates and high in fibers (such as vegetables)

Erroneously, the first foods to be cut in a diet are carbohydrates. But did you know that they are important? They are, among other things, responsible for giving you energy for most of your bodily functions.

Choose the best: those that are rich in fibers, water and vitamins, such as vegetables. In addition to help to satiate you, they help to improve your immune system and to keep you hydrated. Of course you can consume rice, bread and pasta, but chose the wholegrain options.

In our article "Discover what to do in a weight loss diet" you can find more information on this topic and we’ll give you some examples of meals to make things in the kitchen easier for you.

Exercise

cardio exercises to lose weight

It's normal to hear that exercise helps to lose weight and that it’s good for your health. But then, when you start thinking about training, a question arises: What exercises can I do? Well, with so much variety, the difficult part is to chose.

Don’t worry, we’ve selected the best exercises for you.

First of all, pay attention to two things: the best exercises are those that will help you to lose weight and to tone your body at the same time.

So, do: cardio exercises + strength exercises and add intensity.

Cardio exercises (such as swimming, running or cycling) will help you to:

  • Improve cardiovascular function
  • Accelerate metabolism
  • Burn more calories during exercise
  • Increase endurance
  • Bonus: they improve your mood

Strength exercises (such as bodybuilding) promote:

  • Effective fat burning
  • Muscle maintenance and growth
  • Toning
  • Acceleration of metabolism

The secret to ensure the best results is to increase the intensity and to decrease the duration of the exercises. The shorter and more intense the training, the faster you'll see results.

To do this, join one of the biggest trends in the world of fitness: HIIT training (High Intensity Interval Training). It’s considered the best type of training to lose weight. Don’t let this fashion pass you by!

It consists of performing exercises with high intensity interrupted with very short or non-existent breaks. The best part: you’ll get very tired, but you only need 20-30 minutes to do your training. Learn the whole truth about this training in our blog post.

Its main advantages are:

  • Increases endurance
  • Accelerates metabolism
  • Burns fat, but maintains or increases muscle mass
  • Allows you to burn calories even after finishing the training
  • Fast: good for those who have little free time
  • Economical: you can do it anywhere without needing specific equipment

To learn more about exercises to lose weight just check out our blog.

Optimize the results by using supplements

Fat Burners:

Supplements can help you to burn fat in several ways. We highlight Thermogenics that help to raise the body temperature and accelerate metabolism so that the extra calories are used as energy.

Thermogenics are the most effective to burn fat, but may contain stimulants, so read the warnings and strictly follow the directions of use.

An alternative without stimulants that’s very good, especially for those who do sports, is L-Carnitine. L-Carnitine helps to mobilize body fat, to be used as energy during physical activity.

Inhibitors and Blockers:

Supplements that help to lose weight by helping in the diet process by reducing the intake or absorption of calories.

That’s why we recommend Inhibitor and Blocker supplements. These supplements help to reduce the appetite. So you consume fewer calories and you go into calorie deficit, which will allow you to lose weight.

Inhibitors work by activating hormones to speed up the feeling of satiety and to decrease anxiety and stress linked to diet. Specifically, we recommend the mineral Chromium.

Blockers should be taken with meals. They work by "sticking" to the ingested fats, so that they’re ejected from the body, rather than absorbed.

The goals associated with the weight loss process are subdivided into:

  • Reduce the appetite
  • Burn fat
  • Define muscles

If you want to know more about weight loss supplements, see our blog post “The 3 best supplements to lose weight.”

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