Hourglass Fit Review – Scam Alert, Side Effects Exposed!

Are you looking for an Hourglass Fit review? Is Hourglass Fit a scam? Can you really lose weight with Hourglass Fit?

Obesity is associated with a number of health risks, including heart attacks, strokes, hypertension, and type 2 diabetes, among others.

Hourglass Fit claims to be ideal for females looking for weight loss supplements.

Many weight loss supplements claim to help you lose weight fast without exercising. There are a lot of scammy supplements out there that scam people and drain their money and time.

Is Hourglass Fit just another scam?

As a disclaimer, I’m not affiliated with Hourglass Fit, which means I’m not paid to write this review. So you can be sure that my words are unbiased.

To help you make an informed decision, I’ve spent the past week researching Hourglass Fit, so I can tell you everything you need to know and why I don’t recommend Hourglass Fit.

Hourglass Fit Review – Key Takeaways

  • Product Name: Hourglass Fit
  • Website: https://www.hourglassfit.com/
  • Overall Rank: 1/5
  • Price: $45 + (Unreasonably expensive)
  • Hourglass Fit Scam or Legit: I cannot say it’s a scam for legal reasons. But it’s not recommended.
  • Who is Hourglass Fit for: Anyone who wants to lose weight, but it’s not as effective as it claims.

In this Hourglass Fit review, I’m going to cover the following topics

What is Hourglass Fit?

Hourglass Fit is a vegan fat burner for women, made with natural and herbal ingredients.

It is true that females’ bodies respond to new supplements in a more complex way than male bodies do.

Hourglass Fit claims to work in a very simple way, it suppresses your appetite, controls and limits the food intake, and may even start synthesizing fat from your fat tissues.

Hourglass Fit also claims that, your figure goals will become a reality, with less body fat and more toned muscles. The supplement claims to do this by using quality ingredients formulated to create an intelligent fat burner that is designed to help you lose weight. 

Despite the bold claims, we will examine if Hourglass Fit can really help you lose weight in the next section.

Why Hourglass Fit May Not Help You Lose Weight?

Most likely, you cannot lose weight with Hourglass Fit.

Hourglass Fit claims to suppress appetite and subsequently reduce hunger due to its high fiber content. These processes claim to create energy for exercising by using stored fats for fuel.

Hourglass also claims to raise the body’s temperature, which might in turn increase metabolism, which could lead to better digestion of the food we eat.

Hourglass Fit also claims to improve the quality of skin, hair, and bones.

Yes, there are so many bold claims made by Hourglass Fit. The problem is are they really backed by science? If yes, why they are not recommended by doctors? 

It does not matter what the labels on those supplements say, nothing you eat will increase your metabolism enough to slim down. In addition, obese people don’t necessarily have slower metabolisms than thin people. Science can prove this.

Weight and metabolism are linked, it is true. However, contrary to common belief, research shows that a slow metabolism seldom leads to excess weight gain.

Although your metabolism influences your body’s energy requirements, your diet and physical activity are what ultimately determine your weight.

The process of metabolism is your body’s way of converting the food and drink you consume into energy. You are still using energy when you are at rest, for purposes such as breathing, circulating blood, and repairing cells. Basal metabolic rate refers to the amount of energy your body uses for these basic functions.

You might want to rethink your weight gain if you feel your sluggish metabolism in middle age has contributed to it.

Researchers who conducted a study recently published in Science found that metabolism is steady from 20 to 60 years old, though most of us believe that metabolisms slow as we age.

At this point, some of you may be thinking the study is wrong because you did gain weight after age 40, perhaps. However, according to this study, your weight gain could be related to factors other than metabolisms, such as changing lifestyles, diets, exercise levels, or hormones, or a medical condition.

It’s a waste of time and money to buy metabolism-boosting supplements such as Hourglass Fit. 

The paper supports the view that our metabolism follows a predictable course throughout our lives, and there’s not much we can do to change how much energy we burn per day, according to the study co-researcher Herman Pontzer, professor of evolutionary anthropology at Duke University in Durham, N.C., and author of “Burn”.

Catherine M. Champagne, a professor of nutritional epidemiology at the Pennington Biomedical Research Center at Louisiana State University in Baton Rouge, says there is “inadequate research on supplements used to boost metabolism. The evidence for supplements such as green tea or cayenne stems from anecdotal promotion — not from evidence-based research.”

There may be no benefit to taking supplements claiming to boost metabolism, and they may also contain ingredients that have severe side effects.

When you gain weight for unhealthy reasons or other reasons, the key to losing it will be figuring out why you gained it in the first place. A slow metabolism can be ruled out, but you should investigate your diet, exercise habits, sleep schedule, stress levels, hormones, and overall health.

Since you can’t lose weight simply by boosting your metabolism, supplements like Hourglass Fit probably won’t help you shed pounds. Not only that, some of them might even negatively impact your metabolism and produce serious side effects when taken for a long time.

Let’s look at the Hourglass Fit ingredients side effects in the next section.

Hourglass Fit Ingredients Side Effects: Be Careful!

It is now time for me to talk about all the ingredients present in Hourglass Fit.

According to the official website, Hourglass Fit claims to use all-natural ingredients. Users can see what they can expect from the formula on the website. However, the website only tells the “benefits” but not the side effects of the ingredients. 

Remember, even natural ingredients can cause serious side effects, so you must understand all possible side effects before taking Hourglass Fit.

Also, it seems that the so-called benefits are not supported by scientific evidence. Let’s go through reach key ingredients of Hourglass Fit one by one below:

1. Bioperine

Bioperine supplementation and ingestion rarely cause side effects.  In most cases, users do not even notice any difference when they use bioperine for fat burning. However, there are some possible side effects:

Gas: Gas is the most common complaint documented by bioperine consumers. The ingestion of bioperine causes a bit of a stomach spasm, just like many of the supplements that promote weight loss and visceral fat burning.  This may result in an increase in flatulence and/or belching. 

Loss of appetite: It is not healthy to starve yourself as this is no healthier than being overweight, but being completely starved makes it easier for our bodies to remain at a calorie deficit, thereby promoting fat loss.

Nausea: If your body takes a little while to adjust to the new bioperine levels, you may experience upset stomach. 

Rash/Skin Redness: An additional side effect that usually dissipates after just a few days. If the rash persists beyond a week, stop taking the bioperine and seek relief from over-the-counter creams or by visiting your doctor.

2. Green Tea Extracts

Green tea has few known side effects in adults.

The following complications and risks should be noted, however:

  • Green tea can cause insomnia, anxiety, irritability, nausea, or an upset stomach in people with severe caffeine sensitivity.
  • There is a very small chance of liver damage caused by consuming a high concentration of green tea extract.
  • Additionally, green tea, if consumed with stimulant drugs, may increase a person’s blood pressure or heart rate.

The majority of research suggests that liver injury from green tea extract consumption is an idiosyncratic reaction. Neither review of these instances has been able to establish direct causality.

Green tea supplements are not regulated by the Food and Drug Administration (FDA). Thus, these supplements may contain harmful substances or have unproven benefits for health.

If you are considering taking herbs or supplements, you should consult your doctor first.

3. Capsimax

When consumed in amounts typical of food, capsicum is likely safe to consume. Using Capsimax for a short period could be safe. You may experience stomach irritation, sweating, and runny nose as a side effect. Large doses or long-term use of capsicum could be harmful.

4. Guarana

Guarana may be dangerous when taken at high doses for a long time. It contains caffeine. Side effects have been attributed to doses of caffeine over 400 mg daily. The severity of side effects depends on the dose. Caffeine in guarana has many side effects, including insomnia, nervousness, stomach irritation, and vomiting.

Caffeine can be addictive and cause dependency at high doses.

As caffeine crosses the placenta, pregnant women should avoid or limit guarana consumption. Caffeine may cause abnormal growth in your child or increase the risk of miscarriage.

5. Chromium

Taking chromium supplements has few side effects. The possibility of serious side effects does not seem to exist in reasonable doses.

However, chromium supplements have been reported to cause bloating, muscle pain, and skin reactions when taken in large quantities.

Various medications can increase the excretion of chromium or interfere with its absorption in the body. Examples include:

  • Antacids
  • Corticosteroids
  • H2 blockers (cimetidine, famotidine, and nizatidine)
  • Protein pump inhibitors (omeprazole, lansoprazole, rabeprazole, pantoprazole, and esomeprazole)

Chromium may also enhance the effects of other medications. Examples include:

  • Beta-blockers
  • Corticosteroids
  • Insulin
  • Nicotinic acid
  • Nonsteroidal anti-inflammatory drugs (NSAIDs)
  • Prostaglandin inhibitors

6. Zinc

High doses of zinc are likely unhealthful. They may cause fever, coughing, stomach pain, fatigue, and other side effects. Zinc supplementation in excess of 100 mg daily or for a period of 10 or more years doubles cancer risk. 

Additionally, taking a multivitamin with a separate zinc supplement has been linked to an increased risk of prostate cancer. If you take 450 mg or more of zinc daily, you might experience iron deficiency. Even low doses of Zinc of 10-30 grams can be deadly.

7. Vitamins B6 & B12

Rare but deadly allergic reactions (anaphylaxis) can occur when taking vitamin B-12. Affected persons may have swelling in their faces, tongues, and throats, difficulty swallowing, and trouble breathing. 

When this happens after taking vitamin B-12, request emergency services or 911 immediately.

​​If you are sensitive to vitamin B-12, cobalt, or any of the ingredients in it, don’t take vitamin B-12 supplements like Hourglass Fit.

Vitamin B-6 from supplements like Hourglass Fit taken in excess can cause:

  • An inability to control or coordinate voluntary movements (ataxia)
  • Skin lesions that are painful and disfiguring
  • Nausea and heartburn
  • Photosensitivity (sensitivity to sunlight)
  • Feeling numb
  • Reduced sensitivity to pain or extreme temperatures

We know very well that vitamins are very important for our health because they are responsible for the complete absorption and digestion of several nutrients which are essential for our hair, skin, and bones.

8. Vitamin D3

You should not take cholecalciferol if you have had an allergic reaction to vitamin D, if you have high calcium or vitamin D levels in your body, or if you have any condition that makes it difficult for your body to absorb nutrients from food.

Cholecalciferol should not be used if you are allergic to vitamin D or if you have:

  • Vitamin D levels that are too high (hypervitaminosis D);
  • Blood calcium levels that are too high (hypercalcemia); or
  • The inability of the body to absorb nutrients from food (malabsorption).

Tell your doctor if you have ever had:

  • heart disease;
  • kidney disease; or
  • an electrolyte imbalance.

Cholecalciferol may contain certain ingredients you should be aware of, such as peanut or soybean oil, sugar, aspartame (phenylalanine), or certain food dyes. If you have allergies, diabetes, or phenylketonuria (PKU), consult your doctor before taking cholecalciferol.

An unborn baby or a nursing baby may suffer harm from too much vitamin D. Consult your doctor before using Vitamin D3 if you are pregnant or breastfeeding. Dose requirements may differ during pregnancy or nursing.

Cholecalciferol should not be given to children without medical advice. The dose for your child will depend on his or her age, weight, diet, and other factors.

9. Glucomannan

You may consume glucomannan powder or flour as food without any danger. The powder and capsules of glucomannan are possibly safe for use in medicinal levels for up to 4 months for most adults and children. 

Solid tablets containing glucomannan, however, are possibly unsafe for adults and likely unsafe for children. They can cause blockages in the intestines or throat.

12 Reasons Why I Don’t Recommend Hourglass Fit

1. Weight Loss Supplements are Proven to Be Useless

Supplements for weight loss are available in many forms, such as pills, gummies, powders, and liquids like teas. 

They often promise easy weight loss by promising that you can lose inches without having to rely solely on a balanced diet and regular exercise.

It’s no wonder they’re so popular. In 2020, the weight loss supplement industry will be worth $6.5 billion.

However, do these weight loss supplements really work? Should you really trust Hourglass Fit?

An independent study published on June 23 in the journal Obesity has determined that dietary supplements don’t produce dramatic weight loss.

Researchers found that people taking these supplements rarely lose weight. Therefore, I don’t recommend taking Hourglass Fit to lose weight.

2. Hourglass Fit Doesn’t Tell You The Potential Health Risks

There is no evidence that Hourglass Fit can help you lose weight easily. Actually, some of these weight loss supplements even pose significant health risks.

Researchers found that between 2004 and 2015, around 1,000 young people aged 25 and younger experienced health issues that were linked to dietary supplements in a study published in the Journal of Adolescent Health.

There were 166 hospitalized and 22 people died out of that number.

Therefore, I don’t recommend taking the risk to consume Hourglass Fit.

3. The U.S. Food and Drug Administration Does Not Approve Hourglass Fit

Dietary supplements and foods that promote weight loss are not reviewed or approved by the Food and Drug Administration (FDA). They are rarely recommended by physicians.

FDA does not regulate the vitamin, herbal, and supplement markets.

Often, it is difficult for consumers to distinguish between high-quality products and those that might be hazardous to their health because of a lack of oversight.

Dietary supplements are considered food by the FDA instead of drugs. As such they are not evaluated for safety, quality, or effectiveness.

Therefore, if anyone tells you that Hourglass Fit is approved by FDA, it’s a big lie. Don’t trust them.

4. “Natural” ingredients can hurt you.

According to the U.S. Centers for Disease Control and Prevention (CDC), more than 23,000 people visit their emergency rooms every year from side effects of dietary supplements, and weight loss supplements are the most common.

You may have read many reviews saying that Hourglass Fit is safe because it uses natural ingredients. The problem is that even natural ingredients have side effects. As mentioned above, each type of Hourglass Fit ingredient has potential side effects that you have to be aware of.

5. Hourglass Fit May Interact with Medicines and Cause Side Effects

Some supplements may also interact with some medicines, causing problems. Examples include:

Warfarin, a blood thinner, can be reduced in its ability to prevent blood clots by vitamin K.

St. John’s wort can interfere with the breakdown of many medications and reduce their effectiveness (including some antidepressants, birth control pills, anti-HIV medications, and transplant drugs).

Vitamin C and E, two antioxidant supplements, may reduce the effectiveness of some cancer chemotherapy treatments.

6. Good Reviews of Hourglass Fit are Written by Affiliates

You probably have found some other reviews of Hourglass Fit and all of them are saying good words.

But all of them are actually paid to write, meaning they will receive a commission if you purchase Hourglass Fit via their links. Therefore, their words are often biased and not trustworthy.

Those reviews are simply sales pages and do not tell you the hidden health risk to really make money.

When you search Hourglass Fit review, you might see these websites called ranking on the first page of Google:

  • https://choicesinchildbirth.org/
  • https://www.thesportreview.com/
  • https://heyspotmegirl.com/
  • https://www.greatestphysiques.com/

Be careful! They are the super affiliate of Hourglass Fit, meaning they make thousands of affiliate commissions by promoting Hourglass Fit. 

You can see that they all exaggerate the positive effect of Hourglass Fit. That’s just a sales tactic!

By common sense, should you trust someone who has a conflict of interest that receives huge compensation by “reviewing” Hourglass Fit? Probably not. They are not reviewing, but selling!

Therefore, I recommend reading the reviews of those written by the non-affiliates of Hourglass Fit.

I tried to search for the real user reviews of Hourglass Fit on Trustpilot, which is the most credible review site. But when I search Hourglass Fit on Trustpilot, there are no positive reviews at all, which is unusual for a so-called popular weight loss supplement.

7. The Weight Loss Claims by Hourglass Fit are Not Backed by Science

Fake tests are often marketed by sellers. For instance, their “tests” may use poor study designs or include people who are paid by the company.

Supplement makers do not have to prove the safety and effectiveness of their products before they can be put on the market like manufacturers of prescription drugs. Even if they claim to be natural, it may not be safe for everyone.

There is no verified evidence that Hourglass Fit conducted any clinical trials to prove it really works to help lose weight naturally.

Therefore, if you are considering taking a weight loss supplement like Hourglass Fit, consult your doctor first. In fact, you should focus on proven weight-loss methods, such as diet and exercise, which I will tell you more about in a later section.

8. Hourglass Fit is Not a Substitute for a Healthy Diet

Take a weight loss supplement as part of your healthy lifestyle? It may surprise you to find out that those supplements have still not been proven to be effective.

According to a surprising study published in JAMA Internal Medicine, which examined the death records of nearly 40,000 women over a 19-year period, women who took supplements experienced a higher death rate than women who didn’t. 

Taking multivitamins, not to mention weight loss supplements, didn’t offer any protection against cancer, cardiovascular disease, or premature death.

One thing is certain when it comes to taking supplements: They don’t replace a healthy, nutritional diet.

It is never advisable to replace a healthy diet with supplements. You shouldn’t underestimate the benefits of a diet over a weight loss pill made in a factory.

A healthy body depends on vitamins and minerals to grow and function properly. Most people get their required nutrients from eating healthy. You don’t need a weight loss supplement to support your body to stay healthy.

9. Speak with your healthcare provider before taking Hourglass Fit

In choosing a supplement, it’s important to be smart, says Dr. Millstein.

Your healthcare provider should be the first person you consult since the effectiveness and safety of supplements can depend on your personal circumstances and health.

If you really want to take a weight loss supplement like Hourglass Fit, consider the following simple guidelines for safety:

  • According to the label and your healthcare provider’s instructions, take supplements as directed.
  • Be sure to read the label, including the ingredients, drug interactions, and per cent daily value (%DV).
  • Watch out for extreme claims, such as “completely safe” or “works better than (insert prescription drug).”
  • Keep in mind that “natural” does not necessarily mean “safe.”
  • Supplements should be stored properly and kept away from children.

10. Hourglass Fit makes unrealistic claims

Hourglass Fit doesn’t work like magic although it sounds like that in their sales pitch. In fact, despite the myths surrounding these weight loss supplements, there are a few things you need to know.

A weight loss supplement is not a one-size-fits-all solution to losing weight. People’s bodies react to drugs in different ways. In addition, supplements that are combined with other medications can make you feel worse if you have diabetes or high blood pressure.

Anecdotal evidence is different from scientific evidence. Always verify all claims made by weight loss supplements. Taking Hourglass Fit alone will not help you lose weight successfully. 

No studies have shown that taking Hourglass Fit will result in a significant decrease in weight. 

Weight loss supplements like Hourglass Fit, however, are often ineffective and a waste of money, according to several studies.

Any promises of rapid weight loss should be avoided because there is no quick fix. Overstated and exaggerated claims will likely leave you disappointed.

11. Testimonials may be fake

You may have seen some so-called successful testimonials of Hourglass Fit, showing you some before-and-after photos.

However, please be careful. Most of the time, those before-and-after photos showing you dramatic transformation do not reflect reality.

There is no way to verify if the weight loss result is directly related to taking Hourglass Fit, or other factors like doing exercises or go on a strict diet. 

Moreover, You won’t be able to tell if the photos are really from the real customer of Hourglass Fit. It may be an actor or actress paid to take those photos. 

But one thing is certain, it’s a common marketing tactic used by weight loss supplements to paint a picture in the minds of potential customers and persuade them to buy. Hourglass Fit is undoubtedly using the same immoral tactic to take advantage of those struggling to lose weight.

12. Hourglass Fit is not as effective as doing Exercise

While Hourglass Fit is not scientifically proven to help people lose weight, aerobic exercise has been proven to work by scientists.

Aerobic exercise, also known as cardio, is one of the most popular types of exercise for weight loss. Some examples include:

  • Walking
  • Running
  • Cycling
  • Swimming

In a 10-month study, 141 overweight or obese people were examined to see how cardio without dieting affected their weight. There were three groups of participants, and they were not told to reduce their calorie intake.

Burning 400 calories per cardio session (5 times per week) resulted in a weight loss of 4.3%, while burning 600 calories per session (also 5 times per week) resulted in a weight loss of 5.7%. 

A control group that did not exercise actually gained 0.5% of their body weight.

Additionally, other studies have shown that cardio can help you burn fat, especially the dangerous belly fat that increases your risk of type 2 diabetes and heart disease.

By keeping your caloric intake the same, adding cardio to your lifestyle is likely to help you manage your weight and improve your metabolic health.

Exercise is really good for your health in many ways, not just weight loss.

By exercising regularly, you may be able to reduce your risk of chronic diseases like heart disease, type 2 diabetes, and certain cancers.

Furthermore, exercise helps improve your muscular mass, develop your bones, and prevent disorders like osteoporosis – which is characterized by brittle bones.

Aside from this, exercising can benefit your mental health as well. You can use it to help reduce stress and manage stress better, and it may offer some protection against neurodegenerative diseases like Alzheimer’s.

Therefore, you can see that Hourglass Fit is in no way comparable to doing aerobic exercises when it comes to losing weight and improving overall health.

Is Hourglass Fit a Scam?

I cannot say Hourglass Fit is a scam for legal reasons. They are not regulated by the FDA, so I cannot say they are selling an illegal product.

However, I don’t recommend Hourglass Fit to anyone who wants to lose weight or improve their health because there are a lot of red flags.

You may consider buying a dietary supplement to lose weight fast if you wish to lose weight. Using Hourglass Fit that “magically melts” fat may seem like an easy fix to losing a few pounds. Some people claim you can lose ten pounds in one week, but this may not be true.

Various federal regulators warn that many marketed dietary supplements aren’t effective and can cause dangerous side effects. Safety concerns led to the retraction of medicines containing sibutramine in October 2010 from the U.S. market. 

In 2004, the FDA recalled dietary products containing ephedra, a stimulant, from the market because of severe side effects including heart attacks, strokes, and seizures. 

In addition to phenolphthalein, other mislabeled products that the FDA discovered include hypertension treatment, seizure medications, and blood pressure medicines.

The FDA is not involved in reviewing and approving OTC (over-the-counter) dietary supplements, including Hourglass Fit. 

When herbal supplements cause harm, the FDA investigates them. FDA removes tainted supplements from the market for health reasons almost every week.

Weight loss products and other supplements have been recalled in the past. It’s uncertain if Hourglass Fit will be recalled one day.

It’s always best to be cautious: if it seems too good to be true, it probably is.

  • Consult your healthcare provider before using Hourglass Fit for weight loss.
  • If you choose to use Hourglass Fit for weight loss, check FDA recalls and Medwatch alerts to make sure you’re not taking any dietary supplements that could cause danger.
  • It is always best to avoid buying questionable or unknown products on the Internet, as they may contain dangerous or unapproved ingredients.

Hourglass Fit Review: Final Verdict

I don’t recommend Hourglass Fit for weight loss. It cannot help you lose weight in reality.

Hourglass Fit claims to deliver fat-burning boosting nutrients that are ideal for women. It also claims to address many aspects of the weight loss process, including appetite suppression, mood enhancement, and calorie burning. 

Many people find it tempting to try alternative weight loss methods, such as dietary supplements like Hourglass Fit and alternative therapies that claim to make slimming down easier. But what’s the catch? These methods do not work, according to new research.

Researchers have found that many popular weight loss supplements and therapies do little to help people lose weight according to a study published in the journal Obesity on June 23, 2021. 

A systematic review of 315 randomized controlled trials led by researchers at Dartmouth-Hitchcock, the Geisel School of Medicine at Dartmouth, and The Dartmouth Institute for Health Policy and Clinical Practice to come to this conclusion.

Therefore, don’t expect consuming Hourglass Fit can help you lose weight. You will waste your money or time. In the worst case, if you are allergic to the ingredients of Hourglass Fit, it might even harm your health.

In the next section, I will talk about the better alternatives to Hourglass Fit for weight loss.

Better Alternatives to Hourglass Fit For Weight Loss

1. Eat fewer refined carbohydrates

Losing weight quickly can be achieved by cutting back on sugar and starch. You can achieve this by following a low carb eating plan or substituting whole grains for refined carbs.

This reduces your appetite, and it generally results in you eating fewer calories.

You can burn stored fat instead of carbs with a low carb diet.

In addition to a calorie deficit, you can benefit from fiber-rich complex carbs like whole grains so they are digested more slowly. This keeps you fuller for longer.

In a 2020 study, it was confirmed that eating a very low carbohydrate diet was beneficial for losing weight in older adults.

Additionally, low carb diets can reduce appetite, which may lead to eating fewer calories without thinking about it or feeling hungry.

Low carb diets are still being researched for long-term health effects. Low carb diets can also be difficult to adhere to, which can lead to yo-yo dieting and less success in maintaining a healthy weight.

A low carb diet has potential downsides that may lead you to choose a different approach. Weight loss can also be achieved with reduced-calorie diets, and they are easier to maintain for an extended period of time.

In a 2019 study, high whole grain consumption was associated with a lower body mass index (BMI).

Consult your doctor for recommendations on the best way to lose weight.

​​2. Eat protein, fat, and vegetables

You should include the following in each of your meals:

  • a protein source
  • fat source
  • vegetables
  • a small portion of complex carbohydrates, such as whole grains


Maintain your health and muscle mass while losing weight by eating a recommended amount of protein.

Eating adequate protein may reduce cardiometabolic risk factors, appetite, and body weight.

Here’s how to determine how much you should eat without overeating. There are many factors that determine your needs, but an average person needs:

  • 56–91 grams per day for the average male
  • 46–75 grams per day for the average female

Protein-rich diets can also help:

  • 60% reduction in cravings and obsessive thoughts about food
  • Half the desire to snack late at night
  • Feel full after eating

A study found that people on a higher protein diet consumed 441 fewer calories per day.

Healthy protein sources include:

  • meat: beef, chicken, pork, and lamb
  • fish and seafood: salmon, trout, and shrimp
  • eggs: whole eggs with the yolk
  • plant-based proteins: beans, legumes, quinoa, tempeh, and tofu

Low carb and leafy green vegetables

Load up your plate with leafy green vegetables. There are many nutrients in them, and you can eat large amounts without gaining a lot of calories and carbs.

A list of vegetables to be included in a low-carb diet:

  • broccoli
  • cauliflower
  • spinach
  • tomatoes
  • kale
  • Brussels sprouts
  • cabbage
  • Swiss chard
  • lettuce
  • cucumber

Healthy fats

Don’t be afraid to consume fat.

Regardless of what eating plan you follow, your body still requires healthy fats. You can include olive oil and avocado oil in your diet.

The saturated fat content of butter and coconut oil makes them better suited for moderation than other fats.

3. Do Exercise For Weight Loss

The process of losing weight is not dependent on exercise, however exercise can speed up the process. Building muscle helps you lose weight faster.

Weight training allows you to burn a lot of calories and stops your metabolism from slowing down, a common side effect of weight loss.

You should go to the gym three to four times a week in order to lose weight. Ask a trainer for advice if you’re new to the gym. If you’re thinking about starting an exercise program, talk to your doctor.

Even if lifting weights is not a viable option for you, doing cardio workouts such as walking, jogging, running, cycling, and swimming is very beneficial for weight loss and overall health.

Weightlifting and cardio can both help you lose weight. Here are the exercises you may do to lose weight:

1. Jogging or running

Jogging and running are great exercises to help you lose weight.

The key difference between jogging and running is that a jogging pace is generally between 4–6 mph (6.4–9.7 km/h), whereas a running pace is faster than 6 mph (9.7 km/h).

Running and jogging are great exercises you can do anywhere and easily incorporate into your weekly routine. Start by jogging for 20–30 minutes, 3–4 times per week.

You might consider jogging on grass if running on hard surfaces like concrete is painful for your joints. In addition, many treadmills have built-in cushioning, which may be easier on your joints.

2. Cycling

Fitness and weight loss can be achieved through cycling, a popular exercise.

Usually, cycling is done outdoors, but you can ride stationary bikes in gyms and fitness centres so you can do it indoors.

Cycling is not only a great way to lose weight, but studies show that individuals who cycle regularly have better overall fitness, improved insulin sensitivity, and a lower risk of heart disease, cancer, and death.

Whether you’re an athlete or a beginner, cycling is a great activity. The exercise also won’t put a lot of stress on your joints because it is non-weight-bearing and low-impact.

3. Weight training

Weight training is a popular choice for people looking to lose weight.

Harvard Health estimates that an individual weighing 155 pounds (70 kg) burns roughly 112 calories per 30 minutes of weight training.

Moreover, weight training can build strength and enhance muscle growth. This can boost your resting metabolic rate (RMR), the amount of calories you burn while at rest.

According to one study, 24 weeks of weight training resulted in a 9% increase in metabolic rate among men, which equates to burning approximately 140 more calories per day. The metabolic rate increased by nearly 4% among women, or 50 extra calories daily.

In addition, weight-training workouts have been shown to continue burning calories for several hours afterwards, compared with aerobic training.

4. Interval training

Interval training, or high-intensity interval training, involves a brief burst of intense activity followed by a rest period.

HIIT workouts typically last for 10–30 minutes and burn a lot of calories.

HIIT burns 25–30% more calories per minute than other types of exercises, including weight training, cycling, and running on a treadmill, according to one study in nine active men.

In other words, HIIT helps you burn more calories while spending less time exercising.

Exercise routines can easily incorporate HIIT. Decide which kind of exercise you will perform, such as running, jumping, or biking, and when you will exercise.

As an example, pedal as hard as you can for 30 seconds, then pedal slowly for 1–2 minutes. Continue this pattern for 10 to 30 minutes.

5. Swimming

Swimming is a fun way to get in shape and lose weight. A person weighing 155 pounds (70 kilograms) burns 233 calories in one half-hour of swimming, as reported by Harvard Health.

Swimming style appears to affect how many calories are burned. A 155-pound (70kg) person doing backstroke, breaststroke, butterfly, and treading water for 30 minutes burns 372 calories, 409 calories, and 298 calories, respectively.

Swimming has another advantage over running in that it has a low impact on your joints. Because of this, it is an excellent option for people with joint pain or injuries.

6. Yoga

Yoga provides exercise and stress relief.

Despite not being considered a weight loss exercise, it burns a fair amount of calories and offers many additional benefits which can help promote weight loss.

According to Harvard Health, practicing yoga for 30 minutes burns about 149 calories for a person weighing 155 pounds (70 kilograms).

Aside from burning calories, studies suggest that yoga teaches mindfulness, which could lead to you resisting unhealthy foods, controlling overeating, and understanding your body’s hunger signals.

Yoga can be practiced anywhere, but most gyms offer yoga classes. You can learn from the comfort of your home with guided tutorials available online.

7. Pilates

Pilates is one of the best exercises for beginners that helps you lose weight.

According to a study sponsored by the American Council on Exercise, a person weighing around 140 pounds (64 kg) will burn 108 calories in a 30-minute beginner’s Pilates class, or 168 calories in a 30-minute advanced class.

The results of an eight-week study on 37 middle-aged women found that performing Pilates exercises for 90 minutes three times a week resulted in the significantly smaller waist, stomach, and hip circumferences than a control group that did no exercise during the study.

Although Pilates may not provide as many benefits as running, it’s generally enjoyable and will be easier to maintain over time.

If you’re interested, consider including Pilates in your weekly routine. Fitness centres often offer Pilates classes, so you can do Pilates in the gym or at home.


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