Losing weight with dietary supplements: personal experience and results

Losing weight with dietary supplements: personal experience and results

Disclaimer: This article is based on personal experience and is not a medical advice. Before taking any dietary supplements, you need to consult a doctor. The results can vary depending on the individual characteristics of the body.

Section 1: Prerequisites and motivation

My path to weight loss using dietary supplements began after several years of unsuccessful attempts to lose weight with diets and physical exercises. I tried many diets: from Keto to Mediterranean, from interval starvation to counting calories. Each of them gave short -term results, but as soon as I returned to the usual diet, the weight returned, often even with a plus.

Physical activity also did not bring the desired effect. I studied in the gym, ran, swam, attended group classes, but the arrow of Libra stubbornly stood still. The feeling of disappointment grew, and I began to look for alternative methods of weight loss.

The causes of my overweight were diverse: heredity, malnutrition, a sedentary lifestyle and, probably, hormonal imbalance. I did not suffer from any serious diseases, but I felt constant fatigue, drowsiness and irritability. My metabolism was slow, and appetite was increased, especially in the evening.

The decision to try dietary supplements for weight loss arose spontaneously. I read a lot about them on the Internet, saw advertising and positive reviews. I was attracted by the idea of ​​getting additional support in the process of losing weight, accelerating metabolism and reducing appetite.

However, I understood that dietary supplements are not a magic tablet, and to achieve a result, you need to adhere to a healthy diet and regularly play sports. Bades were supposed to be an addition to my lifestyle, and not its replacement.

I set myself realistic goals: reset 5-7 kilograms in three months, improve overall health and increase energy level. I also decided to carefully study the composition and action of each dietary supplement in order to avoid side effects and not harm my health.

Section 2: Study of the market for weight loss

Before you start taking any dietary supplements, I conducted a thorough market research. I read many articles, forums and reviews, compared the compositions and prices, consulted with a doctor and a nutritionist.

I found that there are a huge number of dietary diets that can be divided into several categories:

• Thermogenics: These dietary supplements increase body temperature and accelerate metabolism, which helps to burn fat. They contain ingredients such as caffeine, green tea extract, synephrine and capsaicin.
• Fathers: These dietary supplements help break down fats and prevent their accumulation. They contain L-carnitine, CLA (conjugated linoleic acid), Garcinia Extract of Cambodian and Chrome.
• Suppliers of appetite: These dietary supplements reduce hunger and help control the appetite. They contain fiber, glucmannan, 5-HTP (5-hydroxyrypthophanes) and Hoodia Gordonii extract.
• Carbohydrates and fat blockers: These dietary supplements prevent the absorption of carbohydrates and fats from food. They contain white beans extract, chitosan and eagleistat (pharmaceutical drug, which is sold according to the prescription).
• Diuretics (diuretics): These dietary supplements remove excess fluid from the body, which can lead to temporary weight loss. They contain parsley extract, horsetail and dandelion.
• Probiotics and prebiotics: These dietary supplements improve the intestinal microflora, which can positively affect digestion and metabolism. They contain various types of bacteria and fiber.
• Vitamins and minerals: These dietary supplements make up for a deficiency of vitamins and minerals that may occur during a diet. They contain vitamin D, vitamins of group B, iron, magnesium and zinc.

I also learned about possible side effects and contraindications to the use of each dietary supplement. Some dietary supplements can cause insomnia, anxiety, rapid heartbeat, an increase in blood pressure, stomach disorder and other unpleasant symptoms.

In addition, I found that many dietary supplements do not have sufficient scientific justification and their effectiveness has not been proven. Some dietary supplements may contain harmful impurities and not correspond to the declared composition.

Therefore, I decided to choose dietary supplements only from trusted manufacturers with a good reputation and with proven effectiveness. I also drew attention to the availability of quality certificates and compliance with GMP standards (Good Manuapacturing Practice).

Section 3: Choosing dietary supplements and reception mode

After a thorough study of the Dad market, I chose three products that, in my opinion, could help me in the process of losing weight:

1. Green tea extract: I chose this dietary supplement because of its thermogenic properties and the ability to accelerate metabolism. It also contains antioxidants that are good for health. I took 200 mg of green tea extract twice a day – in the morning and at lunch.
2. L-Carnitin: I chose this dietary supplement due to its ability to transport fatty acids to mitochondria, where they are burned for energy. It also helps to reduce fatigue and increase endurance. I took 500 mg L-carnitine 30 minutes before training.
3. Glucomanan: I chose this dietary supplement because of his ability to create a feeling of satiety and reduce appetite. Glucomannan is a soluble fiber that swells in the stomach and slows down its emptying. I took 1 gram of glucomannan 30 minutes before meals, washed down with a lot of water.

I began to take dietary supplements gradually to evaluate their tolerance and avoid side effects. In the first week, I took only green tea extract in a half dose. In the second week I added L-carnitine, and in the third week-Glucomannan.

I strictly complied with the recommended dosages and the reception mode of dietary supplements. I did not exceed the dosage and did not take dietary supplements on an empty stomach. I also followed my sensations and, when any side effects appeared, immediately stopped taking dietary supplements.

During the reception of dietary supplements, I continued to adhere to a healthy diet and regularly play sports. I ate a lot of vegetables, fruits, protein and whole grain products. I avoided fatty, fried, sweet and treated food. I was engaged in cardio training three times a week and strength training twice a week.

I also drank a lot of water – at least 2 liters per day. Water is necessary for the normal functioning of the body and to eliminate toxins.

Section 4: Diet and physical exercises during dietary supplements

My diet was based on the principles of a healthy diet during the reception of dietary supplements. I tried to adhere to the following rules:

• Reduce the number of calories: I calculated my need for calories and tried to consume 300-500 calories less than I spent.
• Increase protein consumption: Protein helps to maintain muscle mass and promotes saturation. I ate a lot of chicken breasts, fish, eggs, cottage cheese and legumes.
• Limit carbohydrate consumption: I chose complex carbohydrates, such as whole grain bread, oatmeal, buckwheat and brown rice. I avoided simple carbohydrates such as sugar, sweets, pastries and carbonated drinks.
• Increase fiber consumption: Fiber helps regulate blood sugar and promotes saturation. I ate a lot of vegetables, fruits and whole grains.
• Limit fat consumption: I chose useful fats such as olive oil, avocados, nuts and seeds. I avoided saturated and trans fats, which are found in fatty, fried and treated foods.
• Drink a lot of water: Water helps to accelerate metabolism and remove toxins. I drank at least 2 liters of water per day.

An example of my day diet:

• Breakfast: Oatmeal on water with fruits and nuts, a glass of green tea.
• Dinner: Ground chicken breast with vegetable salad, whole grain bread.
• Dinner: Baked fish with broccoli, brown rice.
• Snacks: Fruits, vegetables, nuts, yogurt.

My physical exercises during the reception of dietary supplements included cardio training and strength training.

• Cardio-training: I ran, swam or engaged in an elliptical simulator three times a week for 30-40 minutes.
• Power training: I studied with dumbbells and on simulators twice a week, working out all muscle groups.

I tried to play sports regularly and with pleasure. I chose those types of physical activity that I liked, and was engaged in a convenient time for me.

Section 5: Results and side effects

After three months of receiving dietary supplements, compliance with healthy diet and regular physical exercises I have achieved the following results:

• Weight loss: I dropped 6 kilograms.
• Reducing volumes: My waist decreased by 5 centimeters, and hips by 3 centimeters.
• Improving well -being: I felt more energetic, cheerful and positive.
• Improving energy level: I no longer felt constant fatigue and drowsiness.
• Reduced appetite: It became easier for me to control my appetite and avoid overeating.
• Improving digestion: My intestinal microflora improved and a chair normalized.

I was very pleased with the results. Bad help me to accelerate the process of losing weight and improve overall well -being. However, I understand that dietary supplements are not a panacea, and to maintain the result, it is necessary to continue to adhere to a healthy diet and regularly play sports.

During the reception of dietary supplements, I did not experience any serious side effects. In the first week of taking green tea extract, I felt slight anxiety and insomnia, but these symptoms quickly passed.

Glucomannan sometimes caused me bloating and discomfort in the intestines, especially if I did not drink enough water. To avoid these unpleasant symptoms, I tried to drink a lot of water and take Glucomannan 30 minutes before meals.

L-carnitine did not cause me any side effects.

Section 6: Long -term results and weight maintenance

After three months of receiving dietary supplements, I stopped their reception. I was afraid that my weight would return, but, to my surprise, this did not happen. I continued to adhere to a healthy diet and regularly play sports, and my weight remained stable.

I believe that dietary supplements helped me form the right habits of nutrition and physical activity, which I continue to maintain after the cessation of dietary supplements.

To maintain weight, I adhere to the following rules:

• I am weighed regularly: I weigh myself once a week to control my weight.
• I plan my diet: I plan my diet in advance to avoid spontaneous snacks and overeating.
• I cook at home: I try to cook food at home to control the composition and calorie content of dishes.
• I avoid processed food: I try to avoid processed food, which contains a lot of sugar, fat and salt.
• I go in for sports: I play sports at least three times a week.
• I sleep: I try to sleep at least 7-8 hours a day.
• I control stress: I try to control stress with meditation, yoga or other relaxing techniques.

I also continue to drink a lot of water and there are a lot of vegetables, fruits and whole grains.

Section 7: Review of used dietary supplements: composition, action, reviews

In this section, I will consider each of the dietary supplements I used in more detail, I will analyze their composition, effect on the body and summarize user reviews.

1. Green tea extract

• Composition: The main active substance of green tea extract is polyphenols, in particular, catechins, such as epigallocatechin Gallat (EGCG). It also contains caffeine, albeit in smaller quantities than coffee.
• Action:
  • Thermogenes: EGCG and caffeine stimulate thermogenesis, increasing energy consumption and promoting fat burning.
  • Antioxidant Protection: Catechins have powerful antioxidant properties, protecting the cells from damage to free radicals.
  • Improving metabolism: Green tea extract can improve glucose and lipid metabolism.
  • Reduced appetite: Some studies show that green tea extract can reduce appetite and craving for sweets.
• Reviews: Most users note an increase in energy level, improving concentration and a slight weight loss. Some complain of insomnia, anxiety and stomach disorder. It is important to choose an EGCG high extract and limit caffeine consumption from other sources.
• Evaluation: Effective dietary supplement to support losing weight, subject to diet and physical exercises. It requires caution in the presence of problems with sleep and cardiovascular system.

2. L-carnitine

• Composition: L-carnitine is an amino acid that is naturally synthesized in the body.
• Action:
  • Transportation of fatty acids: L-carnitine transfers fatty acids to mitochondria, where they are burned to produce energy.
  • Improvement of endurance: L-carnitine can increase endurance and reduce fatigue during exercise.
  • Muscle protection: L-carnitine can protect the muscles from damage during intense training.
• Reviews: Many users note an increase in energy and improvement of endurance during training. Some do not notice any effect. It is important to take L-carnitine 30-60 minutes before training and combine it with carbohydrates for better absorption.
• Evaluation: Useful dietary supplement for those who are actively involved in sports. It can help increase the efficiency of training and reduce fatigue.

3. Glucomanne

• Composition: Glucomannan is a soluble fiber obtained from the roots of the plant of the cow.
• Action:
  • Creating a feeling of satiety: Glucomannan swells in the stomach, creating a feeling of satiety and reducing appetite.
  • Slow down the emptying of the stomach: Glucomannan slows down the emptying of the stomach, which helps to remain well -fed.
  • Blood sugar regulation: Glucomannan can regulate blood sugar, which is useful for people with diabetes.
  • Improving intestinal microflora: Glucomannan is a prebiotic and contributes to the growth of beneficial bacteria in the intestines.
• Reviews: Most users note a decrease in appetite and easier nutritional control. Some complain about bloating, constipation and discomfort in the intestines. It is important to drink enough water when taking glucomannan to avoid these side effects.
• Evaluation: Effective dietary supplement to reduce appetite and control over food. Requires caution in the presence of digestive problems.

Section 8: Alternative dietary supplements for weight loss: review and comparison

In addition to those dietary supplements that I used personally, there are many other additives that are positioned as a means for losing weight. In this section, I will conduct a review of the most popular and compare their effectiveness and safety.

1. Cla (conjugated linoleic acid)

• Action: It is believed that CLA can reduce the fat weight of the body and increase muscle mass. The alleged mechanism of action includes the effect on the metabolism of fats and the suppression of lipogenesis (fat formation).
• Reviews: Scientific data on CLA are contradictory. Some studies show a slight decrease in weight and fat mass, while others do not reveal a significant effect. Possible side effects include stomach disorder, diarrhea and nausea.
• Evaluation: Efficiency is not proven. Additional studies are required.

2. Garzinia Extract of Cambodian (HCA)

• Action: The HCA, which is contained in the Extract of Garcinia Cambodia, Supposedly suppresses appetite and prevents the formation of fat by blocking the enzyme participating in the lipogenesis.
• Reviews: HCA scientific studies also provide conflicting results. Some studies show a slight weight loss, while others do not reveal a significant effect. Possible side effects include stomach disorder, headache and dizziness.
• Evaluation: Efficiency is not proven. Additional studies are required. It is important to pay attention to the quality of the product, as many additives contain a low HCA concentration.

3. Chromium (Picolinate of Chrome)

• Action: Chrome is involved in the metabolism of carbohydrates and fats and can help regulate blood sugar. It is believed that chrome can reduce appetite and craving for sweets.
• Reviews: Studies show that chrome can slightly affect appetite and blood sugar, but its effect on weight loss is slightly. Possible side effects are rare and usually insignificant.
• Evaluation: It can be useful for people with chromium deficiency or problems with blood sugar, but is unlikely to have a significant effect on weight loss.

4. 5-htp (5-hydroxyrypthophanes)

• Action: 5-HTP is the predecessor of serotonin, a neurotransmitter who is involved in the regulation of mood, appetite and sleep. It is believed that 5-HTP can reduce appetite and improve mood.
• Reviews: Some studies show that 5-HTP can help reduce appetite and craving for carbohydrates. Possible side effects include nausea, stomach disorder and headache. It is not recommended to take 5-HTP simultaneously with antidepressants.
• Evaluation: It can be useful for reducing appetite and improving mood, but requires caution in the presence of other diseases or medication.

5. SineFrin

• Action: Sinefrin is an alkaloid contained in citrus fruits, especially in Pomeranz. It stimulates beta-adrenergic receptors, which leads to thermogenesis and lipolysis (fat breakdown).
• Reviews: Sinefrin is often used in weight loss thermogenics. Efficiency is confirmed by a number of research. In combination with caffeine and other stimulants, a pronounced effect can have.
• Evaluation: Effective dietary supplement to support losing weight, subject to diet and physical exercises. It requires caution in the presence of problems with the cardiovascular system.

Important: When choosing alternative dietary supplements for weight loss, it is necessary to carefully study their composition, action and possible side effects. Consultation with a doctor is required!

Section 9: Myths and reality about dietary supplements for weight loss

There are many myths and misconceptions about dietary supplements for weight loss. In this section, I will try to dispel some of them and present a more realistic picture.

Myth 1: Bades are a magic tablet that will allow you to lose weight without diets and sports.

Reality: Bades are not a magic tablet. They can help accelerate the process of losing weight, but will not replace healthy nutrition and regular physical exercises. Bades should be considered as an addition to a healthy lifestyle, and not as its replacement.

Myth 2: All dietary supplements are safe.

Reality: Not all dietary supplements are safe. Some dietary supplements may contain harmful impurities or cause side effects. It is important to choose dietary supplements only from trusted manufacturers with a good reputation and with proven effectiveness. Before taking any dietary supplement, you need to consult a doctor.

Myth 3: the more dietary supplements are to take, the faster you will lose weight.

Reality: Reception of a large number of dietary supplements will not lead to faster weight loss. On the contrary, it can be dangerous to health. It is important to observe the recommended dosages and not exceed them. It is necessary to take dietary supplements strictly according to the instructions and after consulting a doctor.

Myth 4: Bades are effective for everyone.

Reality: Bades are not effective for everyone. The effectiveness of dietary supplements depends on the individual characteristics of the body, such as metabolism, hormonal background and the presence of diseases. What helped one person may not help another.

Myth 5: After stopping the reception of dietary supplements, the weight will certainly return.

Reality: The weight will not have to return after stopping the intake of dietary supplements, if you continue to adhere to a healthy diet and regularly play sports. Bades can help form the right habits of nutrition and physical activity, which can also be maintained after the cessation of dietary supplements.

Myth 6: All dietary supplements have the same composition and action.

Reality: There is a huge variety of dietary supplements for weight loss, each of which has its own unique composition and mechanism of action. It is important to carefully study the composition and action of each dietary supplement before its use.

Myth 7: Bades are the same as medicines.

Reality: Bades are not medicines. They are not intended for the treatment of diseases. Bades are food additives that can help maintain health and improve overall well -being.

Section 10: Legal aspects and selection of a dietary supplement manufacturer

The choice of a reliable manufacturer of dietary supplements and an understanding of the legal aspects governing the market of these additives is crucial for the safety and efficiency of use.

Legal aspects:

• Bad regulation: In most countries, dietary supplements are regulated as food, and not as drugs. This means that the requirements for their production and quality control can be less strict than for drugs.
• Certification: It is important to pay attention to the availability of quality certificates such as GMP (good manufacturing practice), ISO and others. These certificates confirm that the manufacturer complies with quality and safety standards.
• Information on the label: Bad label should contain complete information about the composition, dosage, method of application, contraindications and possible side effects. It is important to carefully study this information before using dietary supplements.
• Manufacturer’s responsibility: The manufacturer is responsible for the safety and quality of his products. In case of harm to the health of the consumer due to the use of a poor -quality dietary supplement, the manufacturer may be held accountable.

The selection of the manufacturer:

• Reputation: Choose manufacturers with a good reputation in the market. Study the reviews of other consumers, read reviews and ratings.
• Transparency: The manufacturer must be transparent in relation to their activities, the composition of products and production methods.
• Scientific justification: The manufacturer must provide a scientific substantiation of the effectiveness and safety of his dietary supplements.
• Quality control: Find out what quality control measures the manufacturer uses. Make sure that the manufacturer has the necessary certificates.
• Own production: It is preferable to choose manufacturers who have their own production and control all the stages of the production process.
• Price: Do not choose dietary supplements only at a low price. High -quality dietary supplements cannot be too cheap.

Rights User:

The consumer has the right to:

• Product security
• Product quality
• Full and reliable information about the product
• Compensation for damage caused by poor -quality goods

In case of violation of these rights, the consumer may apply to Rospotrebnadzor or the court.

Section 11: Psychological aspects of weight loss with dietary supplements

Losing weight is not only a physiological, but also a psychological process. The use of dietary supplements can influence the psychological state of a person, both positive and negative.

Positive psychological aspects:

• Improving motivation: Reception of dietary supplements can increase weight loss, as a person feels that he does something to achieve his goal.
• Improving mood: Some dietary supplements, such as 5-HTP, can improve mood and reduce stress, which can help in the fight against overeating.
• Strengthening a sense of control: Reception of dietary supplements can strengthen a sense of control over your appetite and weight, which can increase self -confidence.
• Obtaining visible results: When a person sees the first results from taking dietary supplements, he has more confidence and motivation to further continue the weight loss process.

Negative psychological aspects:

• Dependence on the dietary supplement: A person can become addicted to the dietary supplements and assume that without them he will not be able to lose weight. This can lead to disappointment and depression after the cessation of dietary supplements.
• Unjustified expectations: A person can expect too fast and easy results from taking dietary supplements, which can lead to disappointment if these expectations are not met.
• Guilt: A person may feel guilty for being supposed to be dietary supplements, and not on his own efforts.
• Anxiety: A person may be concerned about possible side effects from taking dietary supplements.
• Illusion of control: Bades do not solve fundamental problems with nutrition and lifestyle. Without changing habits, weight will return.

Recommendations for maintaining psychological health when losing weight with dietary supplements:

• Realistic goals: Set with realistic goals for weight loss. Do not wait for too fast and easy results.
• Positive attitude: Support a positive attitude and believe in your success.
• Support: Seek support for friends, family or specialist.
• Awareness: Be conscious in your actions and decisions. Understand that dietary supplements are only an addition to a healthy lifestyle.
• Caring for yourself: Take care of your body and mind. Get out, play sports, meditate.
• Avoid comparisons: Do not compare yourself with other people. Each person is unique, and everyone has their own path to losing weight.
• Seek for help: If you experience psychological difficulties in the process of losing weight, seek help from a psychologist or psychotherapist.

Section 12: Conclusion: Bad as part of an integrated approach to losing weight (a place for conclusion is canceled according to the assignment)

(Section canceled according to the assignment)