How can I lose weight fast ?
+ kiffin weight loss
No single pill will help you shed pounds, but these supplements can help you make sure you have enough nutrients that support weight loss.
If you’re trying to lose weight, you’re likely making major adjustments to your diet and nutrition. But this could also mean that you’re cutting out some essential vitamins and nutrients which actually could benefit weight loss.
“It can be difficult to meet all your nutritional needs through diet for anyone, but it becomes even more of a concern during weight loss because of the calorie deficit,” says Rebekah Blakely, RDN, registered dietitian nutritionist for The Vitamin Shoppe. “In order to lose weight, you have to eat fewer calories than your body burns. Fewer calories means less opportunity to get in all the necessary nutrients.”
So adding in certain supplements and vitamins to your routine during a weight loss journey could support full health and vitality.
Adds Brittany Michels, MS, RDN, LDN, registered dietitian nutritionist for The Vitamin Shoppe, “Supplementation is recommended to anyone restricting food intake, lacking variety in their food regimen and/or not consuming an adequate amount of each food group.”
While no one supplement will necessarily help you shed pounds, making sure you have enough of certain nutrients could help make your overall weight loss a success. Here are 5 of the best supplements to consider if you’re on a weight loss journey to lose 5 pounds, according to dietitians. Read on, and for more on how to eat healthy, don’t miss 15 Underrated Weight Loss Tips That Actually Work.
Can’t lose weight despite diet and exercise?
Multivitamin for Weight loss
“Multivitamins are designed to cover the majority of baseline nutrient needs and to supplement a healthy diet. When an individual is intentionally in a caloric deficit to support weight loss, a multivitamin has the ability to fill in the nutritional gaps,” says Michels.
Adds Blakely, “When you’re in a calorie deficit for weight loss, it can be more difficult to meet all the recommended amounts of vitamins and minerals that play crucial roles in our daily functioning, hormone production, mood, immune system, and more. A multi can help you rest assured knowing you’re meeting those needs.”
Fiber for Weight loss
“Fiber has many health benefits, but one of the main things it’s known for is its ability to increase satiety. The more fiber a meal has, the quicker and longer you’ll typically feel full,” says Blakely.
“Choosing high-fiber foods like whole grains, vegetables, fruits, nuts, seeds, and legumes will help you meet daily fiber goals (25 grams for women and 38 grams for men). However, on a calorie deficit, this can sometimes be harder to meet. A fiber supplement can help you meet daily recommendations, or even add a little extra, helping with appetite support and gut health.”
Vitamin D for Weight loss
“Vitamin D is one of the most common nutrient deficiencies. Low vitamin D levels are linked to depression, anxiety, fatigue, changes in metabolism, suppressed immune system, decreased pancreatic function and hormonal influences to name a few,” says Michels. “Other symptoms that will spark my recommendation for a blood draw are: having a hard time losing weight, poor sleep, low testosterone levels (vitamin D is required for testosterone production), poor blood sugar management, and digestive disorders (malabsorption of vitamin D is common). The vast array of low vitamin D impacts make this supplement a must for the majority of the population, especially those looking to lose weight.”
Ashwagandha for Weight loss
“While everyone may not need this herbal supplement, quite a few might find it beneficial. It’s an adaptogen herb that supports a healthy stress response in the body,” says Blakely. “It’s even been shown to reduce the stress hormone, cortisol, which is known for its role in belly fat retention. Trying to lose weight can add stress to an already busy lifestyle. Ashwagandha can support you as you pursue those goals. Additionally, ashwagandha may help reduce food cravings and emotional eating.”
Probiotics for Weight loss
“Probiotics are the beneficial bacteria found in our gut. Adequate balance is essential for health and depletion can be influenced by many factors, including, but not limited to: a lack of fermented foods in the diet, unmanaged stress, processed foods, inflammation, food intolerances, antibiotic usage, and digestive disorders,” says Michels.
“Specific probiotic strains are linked to the health of key areas in the body, such as our immune system, digestive health, respiratory health, mental health, and even weight management. Strains such as Bifidobacterium breve, Lactobacillus plantarum, and Lactobacillus rhamnosus are linked to either lower body fat, belly fat, body weight, reduced waist, and hip circumference and/or decreased appetite.”
Common weight loss mistakes that make you gain weight
The pandemic and the sedentary lifestyle made most of us gain extra weight. While many of us have already shifted to a healthier routine, the scale doesn’t seem to budge. Is that the case with you too? Worry not, you are not alone. Here are some of the most common mistakes that might be hindering your weight loss goals.
You are not eating enough !
If you are someone who believes that eating less will make you lose weight, then you are mistaken. Eating a low-calorie diet might make you lose weight initially but after some time, these unrealistic plans are hard to stick to. When we follow a diet, our brain thinks we are in trouble and goes into starvation mode and slows down the bodily processes, which are necessary to burn calories – including thyroid, metabolism and blood pressure, which can lead to weight gain.
Eliminating food groups
If your diet restricts you from eating a certain food group, then it’s time to move on from that diet. Do not eliminate any complete food group like protein, carb and fat from your diet. These are a must-have in your diet as they provide you with vitamins, minerals, fibre and antioxidants.
Monotonous diet
You followed a diet, lost weight but now have hit a plateau. As per studies, monotonous diets can lead to a plateau and to lose weight you need to shock your body by trying new things from time to time.
70 per cent and 30 per cent exercise
Overexerting yourself by exercising too much will not help you lose weight. Regular workouts do play an important role in making you lose weight, but going overboard will never help and might even backfire.
Studies have shown that diet plays a bigger role (70 per cent) in losing weight as compared to exercise (30 per cent).
You are not moving enough
Sitting for long is called the new smoking. When you sit for too long without moving, your body stops producing lipase, a fat-inhibiting enzyme that plays an important role in achieving your weight loss goals.
You need to sleep more
Sleep plays an important role in your weight loss journey. Not sleeping for 6 to 8 hours every day can affect your weight loss journey. Sleep-deprived people have slow metabolism as compared to people who sleep for 6-8 hours every day.
kiffin weight loss
Ole Miss’ Lane Kiffin Talks 30-pound Weight Loss After Offseason Diet, Exercise
The “best shape of my life” trope usually applies to players as they’re approaching a new season. Count Ole Miss head coach Lane Kiffin among the exceptions.
Kiffin told ESPN’s Chris Low he has lost more than 30 pounds since the end of the 2020 season, describing himself at that point like “an anaconda that had swallowed a deer and the deer got stuck in its neck.”
He explained how he wanted to set an example for his players when emphasizing the need for staying in shape.
“That goes for all of us, starting with me,” Kiffin said. “Here I am in postseason meetings back in January telling my offensive linemen and other guys that they needed to eat better, lose weight, get in better shape, and I looked like a whale.”
According to Low, Kiffin followed a “strict diet” while getting into Pilates, yoga and running. As a result, he’s tipping the scales at around 210 pounds, down from 245.
His weight loss falls under the Rebels’ larger pursuit of increased accountability in Kiffin’s second year in charge, which was recently exemplified by the 100 percent COVID-19 vaccination rate within the Ole Miss football program.
The team finished 5-5 and beat Indiana in the Outback Bowl in 2020. Matt Corral returns after throwing for 3,337 yards, 29 touchdowns and 14 interceptions and finishing with the team’s second-most rushing yards (506). The Rebels do, however, have to replace leading receiver Elijah Moore, a second-round pick of the New York Jets in the 2021 NFL draft.
Kiffin’s squad will be put to the test somewhat early in the season with a road trip against Alabama on tap for Oct. 2.
Dietary supplement
What does a dietary supplement do?
Dietary supplements are substances you might use to add nutrients to your diet or to lower your risk of health problems such as osteoporosis or arthritis. Dietary supplements come in the form of pills, capsules, powders, gel capsules and tablets, extracts, or liquids.
What are the most common dietary supplements?
In the consumer survey performed by the Council for Responsible Nutrition in 2019, the ten most popular dietary supplements among US adults were multivitamins, vitamin D, vitamin C, protein, calcium, vitamin B or vitamin B complex, omega-3 fatty acids, green tea, magnesium, probiotics, iron, vitamin E, and turmeric
What are the different types of dietary supplements?
Dietary supplements include such ingredients as vitamins, minerals, herbs, amino acids, and enzymes. Dietary supplements are marketed in forms such as tablets, capsules, softgels, gelcaps, powders, and liquids.
The Best Exercises for Weight Loss
It’s estimated that half of all American adults attempt to lose weight every year (1Trusted Source).
Aside from dieting, exercising is one of the most common strategies employed by those trying to shed extra pounds. It burns calories, and this plays a key role in weight loss.
In addition to helping you lose weight, exercise has been linked to many other benefits, including improved mood, stronger bones, and a reduced risk of many chronic diseases
Walking for Weight loss
exercise for beginners, as it can be done anywhere, doesn’t require equipment, and puts minimal stress on your joints. Try to incorporate more walks into your day-to-day activities.
Jogging or running Weight loss
are great exercises for weight loss that are easy to incorporate into your weekly routine. They can also help burn belly fat, which is linked to many chronic diseases.
Cycling Weight loss
for people of all fitness levels and can be done outdoors on a bicycle or indoors on a stationary bike. It has been linked to various health benefits, including increased insulin sensitivity and a reduced risk of certain chronic diseases.
Weight training Weight loss
help you lose weight by burning calories during and after your workout. It may also help you build muscle mass, which raises your resting metabolic rate — the number of calories your body burns at rest.
Interval training Weight loss
is an effective weight loss strategy that can be applied to many types of exercises, including running, jumping, biking, and more. Incorporating interval training into your routine can help you burn more calories in less time.
Swimming Weight loss
low-impact exercise for people looking to lose weight. Moreover, it may help improve your flexibility and reduce risk factors for various diseases.
Yoga Weight loss
weight loss exercise that can be done nearly anywhere. It not only burns calories but also teaches you mindfulness to help you resist food cravings.
Pilates Weight loss
beginner-friendly exercise that can help you lose weight while improving other areas of your physical fitness, such as strength, balance, flexibility, and
endurance.
