Losing weight fast
Intermittent FASTING*(see below) is my secret weapon for dropping a few pounds—quick and easy! I eat within an 8-hour window, so if I wrap up dinner by 6 or 7 p.m., breakfast waits until 10 or 11 a.m. Sometimes I stretch it, sometimes I don’t—no suffering allowed!
During fasting, I sip on herbal teas and start my day with an organic black coffee (sweetened with stevia—zero calories, zero sketchy chemicals!).
This is the FAST track to results—working behind the scenes like a background program while my other tips do their thing!
I try not to eat sugars in my last meal. Just meat or fish with cooked veg with olive oil or grass fed butter or salad with olive oil and apple cider vinegar. I eat lots of healthy fats.
As a treat if I am still hungry, some natural homemade kefir made with organic raw milk with an apple cut up and stevia to sweeten it or macadamia nuts (love them) . I can add vanilla powder if I fancy.
These are some treats I make if I am craving something sweet. (but anything you like with some sweetener should do it).
Sometimes I make collagen gelatin with kefir and stevia, vanilla and fruit. So yummy.
A cocoa drink with an alternative milk, stevia and organic cocoa powder.
Chocolate mousse made with dark chocolate, coconut sugar and egg yolk .
Buckwheat noodles with butter, olive oil, garlic, herbs, sheep cheese, buffalo mozzarella maybe, spring onions. The world is your oyster. (My favourite lunch).
My shop bought treat is Hu hazelnut butter dark chocolate. Pricey but sooo good. It’s made with coconut sugar.
SUPER IMPORTANT
I make changes one step at a time, establishing a routine before adding more. I replace habits with others that bring me pleasure, rather than eliminating them (this is key to successful change).
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Supplements that help with weight loss:
(I don't personally use any of the following to lose or maintain weight, but they can be helpful for some people to kickstart their journey and see results more quickly. Seeing faster progress can be motivating and make it easier to stay committed to your plan.)
Berberine
Berberine is a plant compound that can help regulate blood sugar levels and improve insulin sensitivity. It also has anti-inflammatory properties.
Potential Benefits: Research has shown that berberine can help with weight loss by regulating blood sugar and improving fat metabolism. It may also support gut health and cholesterol levels.
Available in supplement form, typically as a capsule.
Caution: Berberine can interact with several medications, especially those for diabetes or blood pressure, so it’s essential to consult a healthcare provider.
The typical dosage of berberine is 500 mg taken 2-3 times per day (for a total of 1,000-1,500 mg). It's best taken with meals to improve absorption and minimize digestive discomfort.
Berberine is generally well-tolerated, but it can cause digestive upset (e.g., bloating, diarrhea, constipation) in some individuals. It's important to start with a lower dose and gradually increase.
Garcinia Cambogia
Garcinia Cambogia is a tropical fruit extract that contains hydroxycitric acid (HCA), which is thought to suppress appetite, inhibit fat storage, and increase fat burning by raising serotonin levels in the brain.
Potential Benefits: Some studies suggest it may help reduce appetite, decrease fat production, and improve exercise endurance.
Typically taken in capsule or tablet form.
Caution: It’s not recommended for individuals with liver issues or certain medical conditions. Always consult a healthcare provider before use.
Green Tea Extract
How It Works: Green tea extract contains catechins, especially EGCG (epigallocatechin gallate), which is believed to enhance fat burning. It boosts metabolism and increases the rate at which your body burns fat.
Potential Benefits: Studies show that green tea extract can help with fat loss, especially abdominal fat. It may also support improved insulin sensitivity and lower cholesterol.
How to Take: Available in capsule or tablet form, or you can consume it by drinking green tea.
Caution: Be mindful of the dosage to avoid potential liver toxicity in high doses.
CLA (Conjugated Linoleic Acid)
How It Works: CLA is a type of omega-6 fatty acid found in meat and dairy products. It’s believed to help reduce body fat by increasing fat metabolism and improving insulin sensitivity.
Potential Benefits: Some studies show CLA can help with reducing body fat, particularly in the abdominal area. It may also increase lean muscle mass and improve fat-burning potential.
How to Take: Typically available in capsule or liquid form.
Caution: Excessive use can lead to digestive issues or negative effects on blood sugar regulation.
L-Carnitine
How It Works: L-Carnitine is an amino acid that helps transport fatty acids into the mitochondria of cells, where they are burned for energy. This makes it popular as a supplement for fat burning.
Potential Benefits: L-Carnitine supplementation may enhance fat loss, improve exercise performance, and help with recovery after workouts.
How to Take: Available in capsule, tablet, and liquid form.
Caution: It's generally safe, but side effects such as nausea or digestive discomfort can occur in some people.
Fibre Supplements
Fibre supplements, such as glucomannan (a type of soluble fiber), help to increase feelings of fullness and reduce appetite. Fibre can slow down digestion and make you feel satisfied with smaller portions.
Potential Benefits: Fibre helps with weight loss by reducing caloric intake and promoting digestive health. It can also help lower blood sugar and cholesterol levels.
How to Take: Available in powder, capsule, or tablet form.
Caution: Ensure you drink plenty of water with fibre supplements to avoid digestive discomfort.
Chromium
Improves Insulin Sensitivity: Chromium helps the body process glucose more efficiently, reducing fat storage and controlling blood sugar. This may reduce sugar cravings and support weight loss.
Regulates Appetite: It may help curb cravings, especially for carbs and sweets, reducing caloric intake and stabilizing blood sugar to prevent hunger after meals.
Increases Lean Body Mass: Chromium can help increase muscle mass and reduce fat, which boosts metabolism and promotes weight loss.
Fat Burning: Some studies suggest chromium may aid fat breakdown, particularly in those who are overweight or insulin resistant.
Weight Maintenance: Chromium can help prevent weight gain after weight loss, primarily by reducing cravings.
Dosage and Safety: Common doses range from 200–1,000 mcg/day. It is generally safe, but excessive amounts can cause side effects. People with kidney disease should be cautious.
Best For: People with insulin resistance, sugar cravings, or those who are overweight. Chromium may be most effective when combined with a healthy diet and exercise.
Caffeine
( I wouldn’t recommend more than 1 or 2 coffees a day and never after noon.)
Caffeine is a well-known stimulant that can help boost metabolism, increase energy levels, and enhance physical performance. It works by stimulating the central nervous system and increasing the release of fat stores into the bloodstream for energy.
Potential Benefits: Caffeine may help increase fat burning and improve exercise performance, making workouts more effective for weight loss.
How to Take: Found in coffee, green tea, and as a standalone supplement.
Caution: Avoid excessive amounts, as high doses can lead to jitters, insomnia, or digestive issues.
Probiotics
Probiotics are beneficial bacteria that can improve gut health and influence fat storage and hormone balance. Emerging research suggests a link between gut microbiota and weight regulation.
Potential Benefits: Probiotics may help with weight loss by supporting a healthy gut, reducing inflammation, and balancing hormones that control hunger and fat storage.
How to Take: Available in capsule, tablet, or powder form.
Caution: If you have digestive issues, such as IBS, consult a doctor before starting probiotics.
Apple Cider Vinegar
Apple cider vinegar contains acetic acid, which may help increase fat burning, suppress appetite, and regulate blood sugar levels.
Potential Benefits: Some studies show apple cider vinegar can help with appetite suppression and improve fat oxidation during exercise, leading to fat loss.
Caution: Apple cider vinegar should be diluted before drinking to avoid damage to tooth enamel or irritation of the digestive tract.
Conclusion:
While there are many supplements that may help with weight loss, they are most effective when combined with a healthy diet, regular exercise, and sustainable lifestyle changes. Supplements like caffeine, green tea extract, L-carnitine, and fiber can support your weight loss efforts, but no supplement can replace the fundamental principles of weight management: a caloric deficit, physical activity, and mindful eating.
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*Intermittent Fasting
1. Weight Loss and Fat Burning
Calorie Restriction: By reducing the window of time when you eat, intermittent fasting can naturally lead to consuming fewer calories, which can result in weight loss.
Increased Fat Burning: Fasting periods increase the production of adrenaline and noradrenaline, which boosts the breakdown of fat for energy.
Improved Metabolism: IF can help increase your metabolic rate, making it easier to burn fat even while at rest.
2. Improved Insulin Sensitivity
Intermittent fasting can help lower insulin levels, which may improve insulin sensitivity. This can reduce the risk of type 2 diabetes and support better blood sugar control.
Lower insulin levels also encourage fat burning, as insulin inhibits fat breakdown.
3. Cellular Repair and Autophagy
During fasting periods, the body initiates a process called autophagy, where it cleans out damaged cells and regenerates new, healthy ones. This can help with cellular repair and might reduce the risk of various diseases.
Autophagy has been linked to improved longevity and protection against conditions like Alzheimer’s and cancer.
4. Improved Heart Health
IF may help reduce risk factors for heart disease by lowering blood pressure, cholesterol levels, and inflammatory markers.
Studies suggest it can help lower LDL cholesterol (bad cholesterol) and triglycerides, which are linked to heart disease.
5. Enhanced Brain Health
Fasting can increase the production of brain-derived neurotrophic factor (BDNF), a protein that supports brain health and cognitive function.
IF may protect the brain from age-related diseases, including Alzheimer’s, by reducing oxidative stress and promoting brain regeneration.
6. Increased Longevity
Some studies suggest that intermittent fasting can increase lifespan by promoting healthier aging and protecting cells from oxidative damage.
IF can reduce inflammation and improve metabolic health, both of which contribute to longevity.
7. Improved Gut Health
Giving your digestive system time to rest during fasting may help improve gut health and digestion.
IF has been shown to support the growth of healthy gut bacteria, which can improve overall digestion and immune function.
8. Mental Clarity and Focus
Many people report better mental clarity and focus during fasting periods. This could be due to the increase in adrenaline and other hormones that boost brain activity and energy levels.
9. Reduced Inflammation
Intermittent fasting may help lower levels of inflammation, which is associated with many chronic diseases, including arthritis, heart disease, and autoimmune conditions.
10. Simpler Eating Patterns
IF can simplify meal planning by reducing the number of meals you need to prepare, making it easier to stick to a healthy eating routine.
Conclusion:
Intermittent fasting offers a wide range of potential benefits, from weight loss to improved heart health and brain function. However, it may not be suitable for everyone. It’s important to consult a healthcare provider before starting any fasting regimen, especially if you have underlying health conditions.