There are many weight loss supplements on the market, but the amount that there are and how effective they can be in assisting weight loss can be confusing to people, especially for those who may be concerned about how these might impact on their health. It may come as a surprise that a vast majority of weight loss supplements are actually derived from natural food sources but are just in more concentrated amounts than would be found in some foods, for example L-carnitine is found commonly in meat, caffeine in coffee and several weight loss extracts are derived from plants that we commonly consume such as green tea. However, these are included in what some might consider ‘unnatural’ amounts, so for those who want to take a more natural way to lose weight, what is the best way to go about this?
Well first and foremost, whether you use fat loss supplements or not, the main focus of any weight loss program should be employing the correct diet and exercise plan to cause enough of a calorie deficit to encourage the body to use its stored energy reserves, body fat, which causes weight loss. Even the most potent fat loss supplements will not have an ounce of effect if these things are not in place and even if they are, they can have added benefits in the short term, but for long term weight management, we need to have created a sustainable approach to diet and exercise where supplements will not be able to do the job!
So, how do we create an appropriate calorie deficit? Well, there are a number of online calculators to do this, however these are only a rough estimation of your calorie intake but for the clueless can be a useful place to start. One technique that is commonly used with nutritionist is to take a food record and calculate your current energy intake – this used to be tough, but there are several apps now where you can log foods easily and see how many calories you are typically eating and from what foods by simply scanning the barcode into your smartphone! This also helps in education, as it encourages people to realise exactly how many calories are in certain foods which may come as a surprise.
The important thing here is to log EVERYTHING you eat for a few days and use this as a guide. Look at your calorie intake and then your new target (which can be set in these apps!) should be around 300-500kcal below your current intake. Once you have your new calorie targets we can then focus on increasing this deficit through having regular exercise, this doesn’t have to be in the gym, but through walking more or taking up new exercises you enjoy.
There are a million and one ‘systems’ to cause weight loss, but the best one is the one that works for you, so if going the more ‘natural’ route then try and stick to a diet that contain a majority of whole foods, lean meats, fruit and vegetables and whole grains. This will help you lose weight in a healthier way and often allow more food volume per calorie, helping you to control hunger and keep you feeling full (or appetite suppression, which is one of the main benefits that fat loss supplements can have).
The key to sustainability is to include a wide variety of foods, so try and avoid diets that are overly restrictive on certain foods and nutrients and stick to a balanced approach that can, if you’re careful on your calorie intake, include the occasional treat from time to time. The key nutrient that should be included as the corner of any fat loss diet is adequate protein as it is the most ‘filling’ macronutrient and will help to preserve muscle and in turn metabolic rate. The amount of protein you require will vary from person to person, but as a starting point try and hit around 2-2.5g per kilogram of body weight as part of your overall calorie intake.
It is important to remember that people will lose weight at different rates, so it is essential to be in it for the long haul and that the diet might need some slight adjustments with time if weight loss doesn’t take place or stalls. If it isn’t ‘happening’ for you then simply take another 100-200kcal off your total until it does, or add in a little more exercise or work on increasing your exercise intensity – do this gradually with time, and not only will it be a bit easier in the long run, but it will create a platform for weight maintenance in the long term.
