Health & Beauty

3 Steps That Can Help You Effectively Lose Weight

October 21, 2020 — by Richard Dawson

Losing weight can be a challenge. If you’re about to begin this process, you surely would want to see results as soon as possible. But the truth is, no diet can help you lose weight in 10 days (at least not healthily). Of course, the best way to drop those excess kilos is to limit your calorie intake and start consuming healthier foods. And this obviously takes great patience and determination.

However, there are some steps you can take to somewhat speed up your weight loss journey, like for instance taking supplements to help burn fat. Also, it helps to know which foods and what kind of physical activity are best for shedding fat faster. So, without further ado, here are some tips that can help you effectively lose weight.

weight loss journey steps

Reduce Your Carbs Intake

Although carbs aren’t bad per se, an excessive amount of them can increase the fat layers in the body. Carbohydrates are burned fast, and they act like a fuel to your brain (your body turns them into glucose). But if there’s an excess amount of carbs, and the body won’t need to burn any fat. So, it will store the fat as another source of energy that it may use whenever it needs it.

When you reduce the number of carbs, your body will turn to the second-best source of energy, which is the fat deposits. So, while your body takes the energy from the fats, it burns them at the same time, resulting in weight loss.

To limit your carb intake, it’s best to create a low carb menu (you don’t have to follow any specific diet such as Keto or Mediterranean, although it could help). All you should do is include more fresh and whole-foods like vegetables, fruits, nuts, fish, olive oil, and less processed food that is rich in carbohydrates.


Start Cardio Exercises

The physical part maybe even more challenging when trying to lose weight, especially if you don’t know which exercises work best. While weight-lifting is great for toning up the body, a cardio workout session is the one that will shed the excess weight.

The great thing is you don’t have to go to the gym to do cardio. You can start with light exercises in the form of jogging, hiking, cycling, swimming or running. Aerobic is also a good cardio workout that would train the heart and lungs.

Anything that requires you to sweat up is a great exercise that burns fat. You don’t have to force yourself to do anything that feels overwhelming. You can make a combination of cycling and running in the first week, then do aerobic or go hiking.

cycling cardio exercise

Add Fat Burning Supplements to Your Diet

Besides a healthy diet, and regular exercising, you can also get supplements to help burn fat. In fact, this step is most likely to show the biggest difference. Fat burning supplements help boost your metabolism so that your body can burn more fat, while also making you feel fuller so that you don’t overeat. Plus, some fat loss supplements can also boost your energy, allowing you to exercise longer and with greater intensity.

However, you may be overwhelmed when choosing the right fat loss supplement because the market offers too many options. Many fat burners have ingredients like caffeine, green tea extract, whey protein. These all will stimulate your metabolic rate. Let’s learn a bit more about them.

get supplements to help burn fat

Branched-Chain Amino Acids

BCAAs can be taken daily. They include three amino acids – Isoleucine, Leucine and Valine. These amino acids are grouped because they are the only three amino acid to have a chain that branches off to one side. BCAAs are essential, unlike non-essential amino acids, your body isn’t able to make them. So, it is necessary to get them from your diet. You can get them through meat, but if you want to be sure that you get the right dosage, you can take them in the form of BCAA supplements.

bcaas supplements

Whey Protein

Whey protein is a combination of proteins isolated from whey, which is the liquid part of milk that separates during cheese production. This protein contains a big range of essential amino acids, that your body quickly absorbs. This protein can help you increase strength, gain muscle and burn significant amounts of body fat. This is more than just protein since it contains many other nutrients.

Whey protein doesn’t have the best taste on its own, which is why it’s usually flavoured (the market mainly offers strawberry, chocolate, and vanilla-flavoured whey protein powders). Be sure to read the ingredient list, since some products may contain refined sugar, which you don’t need while trying to lose weight.

whey protein supp


Caffeine is a popular ingredient in many commercial fat burning supplements. The main reason for that is caffeine boosts the metabolism and assists in the fat-burning process. However, this type of supplement isn’t for everyone. Caffeine isn’t suitable to be taken later in the day since it can affect your sleeping cycle. Also, it can make you restless if you aren’t a coffee person. Be sure to read the ingredients list if caffeine is something you want to avoid.

Green Tea Extract

For those of you who aren’t fond of caffeine, you can always go with green tea extract. Green tea is known to help burn body fat up to 40%. Many people drink it as a coffee substitute. Green tea extract is also abundant in caffeine but also with polyphenol epigallocatechin gallate (EGCG). These two compounds complement each other and help you burn fat through a process called thermogenesis. Thermogenesis is a process in which your body burns calories to produce heat.

Always read the ingredients of your supplements and make sure to stay hydrated. Remember that supplements aren’t a substitute for a healthy diet. Make sure to combine the three steps (diet, exercising and supplements) to see the wanted results.