The nature of our culture today causes many people face problems with managing their weight. As a result, there is a huge market for supplements claiming instant results just by using their product. The truth is, no supplement can single-handedly result in a significant amount of weight loss if any at all. There are some that can help some when combined with a good diet and exercise plan, but they should only be used as what they are called: a supplement.
When we get down to the truth about how to lose weight, we need to somehow dig deep through a gigantic industry spreading false information and look at the science behind losing weight. In short, losing weight comes down to burning more calories than you are taking in. The idea is that your body then uses stored fat for energy once all of the calories you have consumed have been used. In order to do this properly without losing muscle mass and body composition is to properly structure your diet.
Structuring your diet
First, you are going to need to figure out your BMR. Your BMR is the amount of calories your body uses to maintain itself throughout the day. There are many BMR calculators you can find by searching online.
Now that you know how many calories your body uses for energy, you need to adjust your total calorie intake for the day slightly under your BMR. This will result in a calorie deficit which will help your body burn fat. Continue reading
There are many different philosophies and diet plans that make it difficult to decide what needs to be done in order to start losing weight. Although knowing how to lose weight and taking action in order to lose weight are two very different things, it helps to first learn how to lose the weight so you can make the action of losing weight a lot easier.
I believe it is important to try to simplify things when it comes to weight loss because making so many drastic changes to your diet at one time often leads to a short lived attempt at weight loss followed by a re-feed or gaining all of the weight back.
The first step is to tweak your diet so you are eating at a weekly calorie deficit. A good way to start is to calculate how many calories your body uses to function on a daily basis. You can find many BMR calculators online that will tell you approximately how many calories your body uses each day. From there, you will want to keep track of your calories and eat under that amount. For example, if your BMR is 1900 calories, then a good target to hit would be something like 1700 calories total for the day.
Balancing Your Diet
There are likely some immediate changes to your diet which will greatly help you eat under your BMR each day. For example, if you are consuming 4 regular sodas each day you should definitely try to eliminate the habit. Eat soda is 140 calories and consuming 4 brings it to a total of 560 calories. A great alternative would be to try one of the zero calorie sodas instead.
Make sure you try to include high protein for each meal. Foods like chicken and fish are very lean sources of protein. Another great source of protein is cottage cheese. There are a number of recipes out there to make any of these taste great. If you still don’t think you can add enough protein to your diet, then you can consider a whey protein supplement.
Try to get solid exercise at least 2-3 times per week. Even if you are only able to workout for 30 minutes it is still going to help you lose more weight. Just make sure you are pushing your limits during those 30 minutes to get the best workout each time.
Also, consider weight training for weight loss. Many people overlook it, but weight training is arguably even more effective for weight loss than cardio. This is because your body burns more calories when it is in the process of repairing muscle tissue after resistance training.
I have been asked by many about natural compounds that can be used as a fat burner. One topic that has come up a lot recently due to media buzz is raspberry ketones. A Raspberry Ketone is an aroma compound from red raspberries. There was a study on mice that showed raspberry ketones helped prevent mice from putting on weight due to a high fat diet. There are many studies in Asia that showed signs of fat burning and increased insulin sensitivity. However, there has been no studies that showed this same effect in humans. This did not stop the media and buzz that was created in the weight loss industry after Dr. Oz said they were the number one miracle in a bottle to lose fat. Raspberry ketones have now become a widely popular way to try and lose weight.
Heath Benefits of Raspberry Ketones
Since this compound is very rich in anti-oxidants, there are some health benefits. Along with a healthy diet and lifestyle, raspberry ketones can be a great addition. You may notice increased energy levels.
As with any supplement, you will not see any weight loss solely by taking this one. A supplement is only meant to do just that — supplement an already healthy diet to achieve your goals. Weight loss can occur with this supplement as long as the rest of your diet is in check. You may have seen amazing before and after photos of people losing a lot of weight while using raspberry ketones. It is important to note that these people already took on a well balanced diet and exercise regimen.
Should I Take Raspberry Ketones?
Before deciding whether or not you should take raspberry ketones, you need to weigh the cost versus the health benefits. If your diet is already full of anti-oxidants, you may not notice much of a difference. If you are looking to lose weight with this supplement, give it a shot and see if it works for you. Be sure to supplement it with a well balanced diet.
Before even considering a diet pill, you should always ask your doctor or pharmacist to see if there are any negative interactions with the supplement.
If you are someone who wants to take diet pills, but does not make any effort in areas such as diet and exercise, then diet pills will do very little to help you lose weight. The ultimate way to lose weight is not by taking a magic pill, but by:
- Eating Less Calories than your BMR.
How Do They Work?
There are many different types of diet pills out there so it’s hard to put them under one category. Some are made of only natural ingredients (Acai for example) and some are more like prescription drugs. Many diet pills available on the market are designed for appetite suppression. They work because they help you avoid overeating and control your calorie intake more. Others pills are stimulants that elevate your heart rate in an effort to help you burn more calories.
Are they Worth It?
There are some pills that might help to accelerate weight loss when you are taking them in addition to a healthy diet and exercise plan, but it may not be worth the risk. It is important to do your best research before taking anything. Fat burning pills will never make up for a poor diet. Change your eating habits to a healthier one and eat high protein foods and exercise regularly. It may not seem like it, but there are plenty of healthy meals that taste great.
After you are able to consistently do these things, then you have the choice to consider supplementation. If you do choose to take fat burning pills, just make sure you take all of the necessary safety precautions by asking your doctor and researching the ingredients.
The demands for a personal trainer have increased quite a lot in the past few years. It seems that people are looking to get fit now more than ever. As a result, this opens up a lot of opportunity for those who want to become a personal trainer as a career or even just a job on the side. If you are one who wants to get certified, you have to learn the personal trainer qualifications so you can get started.
The first thing you have to understand about getting certified as a personal trainer is that there are a number of certifications out there. There are also a lot of good options as the companies who are offering certifications are trying to outmatch the competition to become the ‘go to’ option for everyone looking to become a certified personal trainer. I recommend that you do the research to find a program which suits you the best. If you are looking to train for a particular gym then you should ask them what they require before making your choice.
If you are serious about becoming a personal trainer then you are going to want to do more than the bare minimum to be successful. This means that you will want to have the best certifications. Unfortunately, it seems the the most reputable certification programs are also the most expensive. However, many of these programs have options for you to pay in installments.
- Being good with people.
- A person who is able to motivate others.
- Someone who is passionate about health and fitness themselves.
- Someone who is actually knowledgeable about health and fitness.
I think the last point is very important. Just having a certification does not turn you into a expert who knows everything about health and fitness. In fact, there are many personal trainers who routinely spread false and potentially harmful information as if it were the undeniable truth. A personal trainer who is knowledgeable about the science of fitness is a very valuable one and people will take notice of this and recommend you as a good personal trainer.
If you are reading this post then you are probably wondering if Rasperry Ketones are actually an effective compound for weight loss. Many people are often skeptical when a new weight loss supplement takes off and hits the mainstream; understandably so – the market is flooded with magic pill supplements that claim nothing short of the fat falling directly to your wayside just after its consumption.
When searching the internet for raspberry ketone reviews, you probably noticed that it is tough to find solid information on any type of supplement regardless of whether it actually works or not.
The difference between the thousands of gimmicky weight loss supplements, and the Raspberry Ketone, is that there is actually some science behind it. A study done by the Ehime University School of Medicine found that RK prevented obesity in mice on a high fat diet. Another study by the Korea Food & Drug Administration concluded that the Raspberry ketone holds great promise in as an herbal medicine when it comes to its metabolic effects.
Although these studies where tested on mice, humans actually have many genetic similarities to mice. This means that there is a high probability that the results would be equally as impressive on humans.
The ketones found in raspberries are very healthy, and present no side effects. They are a regulating hormone that cause the fat cells to become excited and start giving up fat. The question remains on just how much fat one can lose by taking this supplement.
It is always recommended to exercise regularly and avoid a calorie surplus when trying to lose weight. Raspberry ketones appear to have a positive impact on fat loss, but as with any weight loss supplement, they should be used as a supplement and not as a magic pill. There is no doubt that raspberry ketones are great for fat loss when combined with a nice consistent diet and exercise regimen.