FOR WEIGHT LOSS

For weight loss

Fighting against excess weight... 

It is a mistake to think that taking fat burners can solve the problem of being overweight. 

This is a complex, time-consuming process that requires perseverance and willpower.

To begin with, you need to answer yourself honestly: I don't stick to my diet, I drink alcohol and as a result I am overweight, or I seem to be doing everything right, but my weight is growing, I am tired, swollen... 

If the former, then pull yourself together and start working on yourself, if the latter, then it is advisable to first rule out health problems: 

• check TSH (thyroid function) - no higher than 2
• Insulin - no higher than 6

A woman can also have her ferritin checked. We quickly set everything up (since it is possible) and start working on ourselves:

• Nutrition is 70% of success! The task is to spend more calories than we eat, if it is difficult to begin with, then reduce the calories in your diet! 
• The FatSecret calorie counter program will help you (free of charge).
• After 16:00 only protein food! 

We have a salt-free day once a week. It is ideal to choose one protein product per day (fish, chicken, seafood) because proteins pull water out and the body spends enough calories to digest them.

What to look for in food: 

• meat, poultry, offal, eggs;
• fish and seafood;
• Dairy products: Greek yogurt, kefir, cream, sour cream, butter (preferably ghee);
• cheese.

Not starchy vegetables:
cabbage, Brussels sprouts and cauliflower, broccoli, avocado, zucchini, spinach, asparagus, green beans;

mushrooms;
vegetable oil.

Side dish in the morning: buckwheat, quinoa, brown rice, bulgur.

In small quantities: berries, fruits, nuts. 

Meals are strictly 3 meals a day without snacks!!! 

Between meals 4 hours and only water, green tea (without sugar).

For quick weight loss, cardio, aerobic exercise, dancing, stretching, static - all this will accelerate weight loss, but will not tighten the skin as much as strength training, so if you want a toned body, you need to do weight training at least 1-2 times a week.

With a lot of excess weight, we are still avoiding intense training - interval brisk walking, swimming, yoga...

So which sports supplements will help bring the desired result closer:

• L-carnitine;
• Fat burner (not suitable for everyone)
• Vitamin D
• Multivitamin complex
• Amino acids
• BCAAs 
• Protein isolate 
• Or to replace one meal with a multi-component protein (Mega)