Many girls think that they can achieve good results in reducing excess weight only through the use of fat loss supplements. Before you buy anything, make sure you know what kind of sports nutrition for weight loss for women gives the maximum effect without harm to health.
If you try to find the most effective supplements to reduce the percentage of fat, without having a clear understanding of what ingredients and how much you need, you will inevitably fall into the trick of marketers who sell advertising slogans, often useless products.
Tips from celebrities, impressive before and after pictures, and also very good reviews are just a few of the many techniques that are meant to fool you.
If the advertisement says: “Take off up to 5 kilograms a week!”, Then this is either a lie, or it says water loss.
Fat loss is a slow process.
Because many women need to reduce their calorie intake much more than men, supplements can be especially beneficial for the weaker sex in order to maintain adequate levels of nutrients, energy levels, and sleep when dieting.
In addition, although sex does not necessarily play a major role in the rate of fat loss, it plays a role in the distribution of fat throughout the body. In women, it is usually stored in the lower body, so when losing weight, they need to get rid of subcutaneous fat, and men – from visceral.
Top Fat Burning Supplements
So, what kind of sports nutrition is really effective for girls? In this article we made a selection of the best sportpita.
Before we begin, remember that before taking any supplements, you should discuss this with your doctor or other qualified healthcare professional. Supplements may interfere with certain medications and may have negative side effects.
Adding protein to the diet means an increase in calories, so you should not just eat protein without thinking and hope to lose weight. If you increase your protein intake and keep everything else the same, you will only gain weight.
However, protein foods are the most saturated macronutrient, so replacing certain carbohydrates and / or fats with protein can help, reducing hunger and making you eat less. Digesting whey protein also requires more energy than digesting carbohydrates or fat.
A cap of protein mixed with water or milk can be an effective substitute for food. Just remember that energy balance is an equation, so calories in versus calories out are the most important factor, while other factors can only embellish the whole weight loss process.
Caffeine can affect fat loss, energy and mood, causing the release of adrenaline and dopamine. It accelerates fat loss through a thermogenic effect (heat) and a lipolytic effect (fat destruction).
To optimize the results, it would be nice to take breaks from caffeine in order to “re-sensitize” yourself to its effects. The appropriate dose for fat loss: 100-200 mg once or twice a day, but it is important to take into account body weight and personal tolerance. There is strong evidence for the benefits of caffeine; however, there are also many side effects, including gastrointestinal disorders and insomnia.
L-Theanine, a soothing amino acid, can help reduce the side effects of caffeine if taken in doses equivalent to caffeine.
3. 5-Hydroxytryptophan (5-HTP)
5-HTP is an intermediate product in the production of serotonin that can help reduce appetite and cravings for food. Studies show that the effective dose of 5-HTP: 100-500 mg per day, ranging from 50-100 mg and increasing depending on personal tolerance.
5-HTP can be especially helpful with diet, as it can also improve sleep, helping in the production of melatonin. If you have ever experienced severe calorie deficiency for a long period of time, you know how difficult it is to sleep at night.
4. Epigallocatechin gallate (EGCG)
EGCG, the most bioactive catechin in tea, which inhibits hormone-degrading enzymes such as dopamine and adrenaline. These hormones, called catecholamines, can burn stored fat.
While tea has clear health benefits, an effective dose of EGCG may be about 400-500 mg per day, and a serving of green tea contains only about 50 mg of EGCG, so you may need a special sports supplement to get all the benefits if you are not an avid tea lover.
Yohimbine helps with fat loss by acting on the adrenergic receptor systems of fat cells, releasing adrenaline and reducing appetite. However, there are side effects too: an increase in heart rate and anxiety.
Effective dose: 5-20 mg, depending on whether you are taking other stimulants. If you already have anxiety, it is recommended to avoid Yohimbine or start with the lowest possible dose.
Synephrine can lead to a small but noticeable increase in metabolic rate, affecting dopamine, adrenaline and norepinephrine. This is especially effective during exercise or when using caffeine, and an effective dose of only about 10-20 mg twice a day, depending on body weight.
Synephrine may interfere with certain medications, but it is safer than ephedrine, which is a more effective supplement to fat loss, but is banned in many countries.
7. White Willow Bark
Willow bark does little for fat loss on its own, but has synergistic effects along with caffeine and can enhance the effects of epinephrine. Like aspirin, the white bark can interact with blood thinners.
Effective dose: 60-120 mg during the day, but white willow bark can cause or aggravate cardiac arrhythmia or indigestion, so start with a small dose (as always).
8. Vitamins, minerals and other nutrients
Since the diet severely restricts us in foods, the problem of sufficient consumption of vitamins and
If you are on a diet (and especially if you exercise regularly), electrolyte supplementation may be helpful to keep you on the right course. If your diet does not contain fish, then omega-3 is a good idea.
In addition, many of us do not get enough of certain nutrients, such as vitamin D, magnesium, calcium, and iron. It is important to look at your own diet and consult with a doctor or other health professional if possible to make sure that you do not put your overall health at risk so that
This list is not exhaustive, but it does include some of the best examples of sports nutrition that have been shown to be effective. For many of the nutritional supplements described, the appropriate daily rate will depend on body weight and personal tolerance (influenced by both genetic factors and lifestyle factors).
Dietary supplements themselves will not give you a plummet of 10 kilograms and are not fat burners. It is also important to diet, exercise, sleep and balance stress levels. Nevertheless, there is sports nutrition, which has been carefully studied and is claimed as products to accelerate fat burning. Think of the supplements mentioned in this article as things that can give you an incentive, and not as magic wands that can replace good nutrition and exercise.
What to do before you choose and buy? First, you should consult a doctor or other qualified professional. Previous diagnoses, medications, diet and other lifestyle factors may affect the effect a particular dietary supplement will have on your body.
Then do not forget to see the list of ingredients and the amount of each ingredient included in the composition of sportpit, before making a purchase. Finally, if something sounds too good to be true, it probably is not.