Day 53: 5 Things You Need to Know About Weight Loss Supplements

5 Things You Need to Know About Weight Loss Supplements

Article taken from live strong.com

1. Most Weight Loss Supplements Have Not Been Proven Safe or Effective

The plethora of weight loss supplements available to consumers at local grocers, health food stores, pharmacies and online storefronts can be a tantalizing purchase to the dieting adult. Most, however, have not been rigorously tested or Food and Drug Administration approved. Many contain a cocktail of ingredients, without indication of how much of each (the proverbial "proprietary blend") and most are so new that long-term effects have yet to be witnessed. If you do choose to utilize them, follow instructions carefully and stop taking the supplements if any harmful side effects arise.

2. There is no Such Thing as a Magic Pill

As much as you may wish to believe that the popping of a pill can lead to instant weight management results, it simply is not the case. Weight management is challenging in today's world, so putting your faith in something external--a pill--may seem reasonable. No study shows, however, the efficacy of the pills over standard diet and exercise improvements. If you consume such supplements without any dietary or lifestyle change, you likely will not reap results.

3. Many Weight Loss Supplements Contain Stimulants

When embarking upon weight loss, energy is often a primary issue. Added exercise and reduced calorie intake can necessitate increased energy. Though much of your energy should come from healthy food choices, proper hydration and appropriate rest, many individuals rely upon supplements for that extra boost. Weight loss supplements often contain stimulants such as caffeine, guarana, ginseng, kola derivatives or ephedrine (which is no longer legal for sale in the United States). When taking such a supplement, be sure to drink plenty of water, as stimulants can be dehydrating. If you suffer from or are at risk for high blood pressure, avoid supplements that contain these stimulants.

4. Weight Loss Supplements Carry Health Risks

Weight loss supplements may provoke unwanted side effects. Many are diuretics (ridding your body of water). Other potential side effects include palpitations, racing heart beat, profuse sweating, nausea, vomiting and possible addiction. Both diuretics and stimulants can lead to kidney and liver damage and sudden heart attacks. If you have a history of eating disorders, depression, high blood pressure or are pregnant, do not take weight loss supplements

5. Professional Guidance is Key

Once you've decided to incorporate a weight loss supplement into your lifestyle, professional guidance is crucial. A trusted physician can help determine which supplement or supplements are best suited for you and your goals and can help ensure that appropriate safety precautions are taken. A dietitian or nutritionist can help you create a healthy eating plan to work along with the supplements, as well as educate you on maintenance once your goals have been attained.

Starting Weight: 230
Current Weight: 215


Workout: As I said before this is a deload phase, so I will be going light.

1. Squats 5x5 @ 225

2. Bench Press 5x5 @ 225

3. Inverted Rows 5xFailure @ Body weight

* 1x12
* 1x11
* 1x10
* 1x9
* 1x8


1. Push Ups 3xFailure @ Body Weight

* 1x26
* 1x16
* 1x10


1. Reverse Crunch 3x12

Total Calories Burned: Weight Lifting - free weights or machine, vigorous
596 calories in 1 hr


Meals: All the calorie numbers are taken from this site. The Daily Plate

1. Meal 1: Chicken and sausage Casserole 732.5 kcal


2. Meal 2: Slimfast optima shake with soy milk 200 kcal


3. Meal 3: Slimfast optima bar 220 kcal


4. Meal 4: Chicken and sausage Casserole minus the cup of rice 532.5 kcal
   


5. Meal 5: Slimfast optima shake with soy milk 200 kcal


6. Total Calories consumed: 1885