Are you looking for a ShredFIERCE review? Is ShredFIERCE a scam? Can you really lose weight with ShredFIERCE?
ShredFIERCE claims to help you lose weight faster and with greater effectiveness.
Today, numerous diet pills are offered online with similar claims. How effective is ShredFIERCE in burning fat? Is it just another overpriced and overhyped diet pill?
There are more than a dozen ingredients in the ShredFIERCE, such as Glucomannan, Green Tea Leaf Extract, Acetyl-L-Carnitine, and 5-HTP.
Because the formula contains no proprietary blend, you know exactly what amount you’re taking. I will examine each ingredient for you in this ShredFIERCE review.
As a disclaimer, I’m not affiliated with ShredFIERCE, which means I’m not paid to write this review. So you can be sure that my words are unbiased.
I’ve spent the past week researching ShredFIERCE, so I can tell you everything you need to know and why I don’t recommend ShredFIERCE.
ShredFIERCE Review – Key Takeaways
- Product Name: ShredFIERCE
- Website: https://trufierce.com/pages/shredfierce
- Overall Rank: 1/5
- Price: $59 + (Unreasonably expensive)
- ShredFIERCE Scam or Legit: I cannot say it’s a scam for legal reasons. But it’s not recommended.
- Who is ShredFIERCE for: Anyone who wants to lose weight, but it’s not as effective as it claims.
In this ShredFIERCE review, I’m going to cover the following topics
Table of Contents
What is ShredFIERCE?
As a supplement, ShredFIERCE claims to help you burn fat. It claims that taking just five capsules a day allows you to lose weight steadily and efficiently without dieting or crash diets.
ShredFIERCE also claims that it doesn’t cause adverse health effects like Clenbuterol does, and it is not a cutting steroid.
According to the manufacturer, ShredFIERCE claims to:
- Boost your metabolic rate.
- Burn fat.
- Maximize your energy levels.
- Eat less and feel full.
- Boost your confidence.
- Make your muscles visible.
- Create a ripped physique.
It’s claimed that ShredFIERCE has been used by thousands of people ever since and has been recognized for reducing overall body fat, increasing energy, and reducing hunger pangs by a significant margin. However, I highly doubt this bold claim.
The list of benefits is impressive, but all are not verified or tested by scientists.
In fact, there are lots of supplement companies out there that try to take advantage of people by claiming false benefits for their products. So is ShredFIERCE one of these scams? Keep reading to find it out.
Why ShredFIERCE May Not Help You Lose Weight?
Most likely, you cannot lose weight with ShredFIERCE.
Fat tends to conceal muscles, especially in the abdominal and chest areas. Most likely, you work like a beast in the gym, but you don’t see the gains you’re making.
It’s claimed that a completely ripped physique can be achieved by using ShredFIERCE by losing excess weight.
Here’s how the process work:
- Food is turned into energy, not stored as fat.
- Preventing vitamin deficiencies, which can lead to obesity and metabolic syndrome.
- Appetite inhibition.
- Increasing your metabolic rate will accelerate fat burning.
- Energy efficiency.
- Boosting fat-burning hormones.
- Increasing mood to prevent comfort eating.
- Increasing the body’s temperature to burn fat.
Yes, there are so many bold claims made by ShredFIERCE. The problem is are they really backed by science? If yes, why they are not recommended by doctors?
ShredFIERCE claims to work by increasing your metabolic rate and helping you lose weight, but it’s not true.
It does not matter what the labels on the supplement 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 ShredFIERCE.
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 ShredFIERCE 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 ShredFIERCE ingredients side effects in the next section.
ShredFIERCE Ingredients Side Effects: Be Careful!
ShredFIERCE reportedly uses all-natural ingredients, according to its website. The website, however, only lists the “benefits” of the ingredients, but not their side effects.
It is important to understand all the possible side effects of ShredFIERCE before taking it. Even natural ingredients can cause serious side effects. You won’t be able to get this information because ShredFIERCE doesn’t want you to know.
Vitamin B6 (Pyridoxine)
When taken in the proper dosage, vitamin B6 is likely safe for most people. It is generally safe to take 100 mg of vitamin B6 a day or less.
However, some people experience nausea, vomiting, diarrhoea, stomach pain, loss of appetite, tingling, sleepiness, and headaches when taking vitamin B6. The use of 500 mg or more of vitamin B6 daily may cause a risk of side effects.
When vitamin B6 is taken in large doses, especially more than 1000 mg daily, it may cause some neurological problems.
When taking vitamin B-12, there is a rare but deadly allergic reaction known as anaphylaxis. Swelling of the face, tongue, and throat may occur, as well as trouble swallowing and breathing.
If this happens after you have taken vitamin B-12, you should promptly contact 911 or emergency services.
You should not take vitamin B-12 supplements such as ShredFIERCE if you are hypersensitive to vitamin B-12, cobalt, or any ingredient in it.
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:
- 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:
- Nicotinic acid
- Nonsteroidal anti-inflammatory drugs (NSAIDs)
- Prostaglandin inhibitors
There is no danger in consuming glucomannan powder or flour as food. Most adults and children can use glucomannan powder and capsules in medicinal doses for up to four months safely.
Solid glucomannan tablets, however, may not be safe for children and maybe hazardous for adults. Blockages may occur in the intestines or throat.
Green Tea Leaf Extract
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.
The following side effects have been reported by individuals taking carnitine:
- Vomiting, diarrhea, nausea, and stomach pain
- Trouble sleeping
- Higher blood pressure
- Lower blood sugar and higher triglycerides (in people with diabetes)
- Psychosis (in people with bipolar disorder)
If you are allergic or sensitive to carnitine, do not use it. Those with the following conditions should not use carnitine:
- Bipolar disease
- Carnitine is not safe for children, pregnant women, or breastfeeding mothers.
Make sure you tell your doctor if you are taking blood-thinning drugs.
Drugs or supplements that lower blood sugar may interact with carnitine. Certain drugs and supplements may be affected by carnitine.
Many drugs may interact with or increase the effects of carnitine. Herbs and supplements may also interact with it. Avoid using it with D- or DL-carnitine.
Tell your doctor if you’re taking any supplements, even if they’re natural. You can check with your doctor if any medications interact negatively or have side effects.
According to some research, it has been shown that very high intake of caffeine is associated with a number of side effects, including:
- Worse symptoms of anxiety and depression
- Triggering of gout attacks
- Shakes and jitters
- High blood pressure
However, this depends largely on individual intolerance and health status and is commonly caused by too much caffeine intake.
Serotonin levels can spike if you consume too much 5-HTP, causing side effects like:
- serious heart problems
Taking 5-HTP supplements has been linked to the development of eosinophilic myalgia syndrome (EMS). It causes irregularities in the blood and increased muscle tenderness.
We do not know whether EMS is caused by an accidental contaminant or by 5-HTP itself. When considering whether it is right for you to take 5-HTP, keep this in mind.
5-HTP supplements may also cause other minor side effects. Consult your doctor if you experience:
- digestive issues
- muscular issues
- sexual dysfunction
If you are taking antidepressants like SSRIs or MAO inhibitors which increase serotonin levels, do not take 5-HTP. Take carbidopa with caution if you suffer from Parkinson’s disease.
People with Down syndrome should not take 5-HTP since it has been linked to seizures. 5-HTP should not be taken less than two weeks before surgery as some medications commonly used during surgery may be interfered with.
Other medications may also interact with 5-HTP. Before beginning any new supplement, be sure to consult your physician.
Green Coffee Bean Extract
Green coffee beans are naturally caffeine-rich, much like roasted coffee.
Most healthy people are not likely to experience any negative side effects from moderate caffeine consumption, but people who consume too much may experience anxiety, sleep disturbances, and increased blood pressure.
Depending on the variety and brewing method, one cup (8 ounces) of black or green coffee provides about 100 mg of caffeine.
Green coffee contains slightly more caffeine than black coffee, due to the loss of caffeine during the roasting process, but this difference likely isn’t significant.
However, green coffee supplements offer between 20 and 50 mg per capsule, though some supplements are decaffeinated.
In order to avoid harmful side effects, you may want to moderate your intake of green coffee.
Moreover, bone health may be affected.
Studies on mice found that mice given green coffee extract daily showed depletion of calcium in their bone tissue after two months.
In the long run, it may be detrimental to bone health to take green coffee supplements regularly.
Research on humans is still needed, however.
Cayenne pepper consumption can cause gastrointestinal problems (such as irritation of the stomach), respiratory problems, as well as skin irritation and eye irritation.
In the case of allergic reactions to Mirchi, you should limit its use. The intake of cayenne pepper should also be reduced and restricted in summer, as it increases body heat beyond your body’s ability to sustain it. An overheated body can cause bleeding in the nose.
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.
12 Reasons Why I Don’t Recommend ShredFIERCE
1. Weight Loss Supplements are Proven to Be Useless
Weight loss supplements come in a variety of forms, including pills, gummies, powders, and liquids, such as teas.
There are many companies that claim to make it easy to lose weight by promising that you can lose inches without having to rely solely on a balanced diet and regular exercise.
They’re popular for a reason. The weight loss supplement industry will be worth $6.5 billion by 2020.
The question remains, however, do these supplements really work? Is ShredFIERCE something you should rely on?
Dietary supplements may not lead to dramatic weight loss, according to results published in the journal Obesity on June 23.
Weight loss was rare among those taking these supplements, according to researchers.
As a result, I do not recommend taking ShredFIERCE to lose weight.
2. ShredFIERCE Doesn’t Tell You The Potential Health Risks
You will not lose weight with ShredFIERCE because there is no evidence to support this claim. Furthermore, many of these weight loss supplements may even be dangerous to your health.
In a study published in the Journal of Adolescent Health, researchers found that around 1,000 young people aged 25 and younger experienced health issues related to dietary supplements between 2004 and 2015.
In total, 166 people were hospitalized and 22 of them died.
3. The U.S. Food and Drug Administration Does Not Approve ShredFIERCE
The Food and Drug Administration (FDA) does not review or approve dietary supplements and foods that promote weight loss. Physicians rarely recommend them.
Vitamin, herbal, and supplement markets are not regulated by the FDA.
Because of a lack of oversight, consumers are often unable to assess whether a product is high quality or harmful to their health.
The FDA considers dietary supplements to be food, rather than a drug. Therefore, their safety, quality, or effectiveness are not evaluated.
It is a big lie to claim ShredFIERCE is FDA approved. Stay away from it.
4. “Natural” ingredients can hurt you.
According to the U.S. Centers for Disease Control and Prevention (CDC), every year, more than 23,000 people visit their emergency rooms due to side effects from dietary supplements, and weight loss supplements are the most common.
Several reviews claim that ShredFIERCE is safe since it uses natural ingredients. However, even natural ingredients can have side effects. Each ingredient in ShredFIERCE can cause side effects, which you need to be aware of.
5. ShredFIERCE May Interact with Medicines and Cause Side Effects
Ingredients in dietary supplements can interact with some medicines, causing problems. Here are some examples:
Vitamin K can reduce the effectiveness of warfarin, a blood thinner.
St. John’s wort can interfere with the breakdown of many medications, reducing their effectiveness (including some antidepressants, birth control pills, anti-HIV medications, and transplant drugs).
Two antioxidant supplements, vitamin C and E, may reduce the effectiveness of some cancer chemotherapy treatments.
As mentioend in the previous section, some ingredients of ShredFIERCE may interact with medicines and cause serious health problems. So be careful before you take ShredFIERCE.
6. Good Reviews of ShredFIERCE are Written by Affiliates
You probably have found some other reviews of ShredFIERCE, and all of them are positive.
Most of them are actually paid to write, meaning they will receive a commission if you buy ShredFIERCE via their links. Their words are often biased and unreliable.
Those reviews are simply sales pages, and they do not disclose the hidden health risks to really make money.
You might see these websites listed on the first page of Google when you search for ShredFIERCE review:
Watch out! They are ShredFIERCE’s super affiliate, meaning they make thousands of affiliate commissions by promoting ShredFIERCE.
All of them exaggerate the positive effects of ShredFIERCE. It’s just a sales tactic!
Would you trust someone who has a conflict of interest and receives huge compensation for “reviewing” ShredFIERCE? Most probably not. It’s not a review, it’s a sale!
Therefore, I recommend reading the reviews written by those who are not affiliated with ShredFIERCE.
Trustpilot is the most credible review site, so I tried to find real user reviews of ShredFIERCE there. ShredFIERCE does not appear to have any positive reviews on Trustpilot, which is unusual for a so-called popular weight loss supplement.
7. The Weight Loss Claims by ShredFIERCE are Not Backed by Science
Sellers often market fake tests. Their “tests” may, for example, be based on poor study designs or use people paid by the company.
In contrast to prescription drugs, supplement makers do not have to prove the safety and effectiveness of their products before they can be marketed. Even if they claim to be natural, they may still not be safe for everyone.
ShredFIERCE hasn’t conducted any clinical trials to prove that it really works to help people lose weight naturally.
Therefore, if you are thinking about taking a weight loss supplement like ShredFIERCE, talk to your doctor first. You should focus on proven weight-loss methods like diet and exercise, which I will discuss in a later section.
8. ShredFIERCE is Not a Substitute for a Healthy Diet
Do you take a weight loss supplement as part of your healthy lifestyle? It may surprise you to learn that those supplements have not yet been proven to be effective.
Taking supplements can increase the likelihood of death, according to a revealing study published in JAMA Internal Medicine. The researchers examined 40,000 women’s death records over a 19-year span to determine if taking supplements increased death rates compared to women not taking supplements.
Multivitamins and weight loss supplements did not offer protection against cancer, cardiovascular disease, or premature death.
It is certain that supplements do not replace a healthy, nutritional diet.
Supplements should never replace a healthy diet. Don’t underestimate the power of a diet over a weight loss pill made in a factory.
Vitamins and minerals are essential for the growth and function of the body. The majority of people obtain their nutrients from a healthy diet. Staying healthy doesn’t require a weight loss supplement.
9. Speak with your healthcare provider before taking ShredFIERCE
Dr. Millstein says it’s important to be wise when choosing a supplement.
The effectiveness and safety of supplements can vary depending on your circumstances and health. Consult your healthcare provider first.
Consider these simple guidelines for safety if you want to take a weight loss supplement like ShredFIERCE:
- Take supplements as directed by the label and your healthcare provider.
- Make sure you read the label to learn about the ingredients, drug interactions, and percent daily value (%DV).
- Don’t fall for extreme claims like “completely safe” or “works better than (insert prescription drug).”
- It is important to remember that “natural” does not necessarily mean “safe.”
- Keep supplements away from children and store them properly.
10. ShredFIERCE makes unrealistic claims
While it sounds like magic in their sales pitch, ShredFIERCE doesn’t work like that. It is important to remember a few things about these diet supplements despite the myths surrounding them.
To lose weight, a weight-loss supplement is not a one-size-fits-all solution. Each person’s body reacts differently to drugs. Furthermore, combining supplements with other medications can make you feel worse if you have diabetes or high blood pressure.
Anecdotal evidence differs from scientific evidence. It is always advisable to verify supplements’ claims. Losing weight successfully is not possible with ShredFIERCE alone.
No studies have shown that taking ShredFIERCE will result in a significant decrease in weight.
According to several studies, weight loss supplements like ShredFIERCE are often ineffective and a waste of money.
There is no quick fix to weight loss, so fast weight loss promises should be avoided. Be wary of overstated and exaggerated claims.
11. Testimonials may be fake
You may have seen some so-called successful ShredFIERCE testimonials, showing before-and-after photos.
Be careful, however. The before-and-after photos that show you dramatic transformations rarely reflect reality.
There is no way to verify if a weight loss result is directly linked to taking ShredFIERCE, or other factors like exercise or following a strict diet.
Moreover, you won’t be able to tell if the photos are really from ShredFIERCE customers. It could be a paid actor or actress.
One thing is certain, it’s a common marketing tactic used by weight loss supplements to create a picture in the minds of potential customers and convince them to buy.
Undoubtedly, ShredFIERCE uses the same immoral marketing tactic to take advantage of those trying to lose weight.
12. ShredFIERCE is not as effective as doing Exercise
Scientists have proven that aerobic exercise can help people lose weight, but ShredFIERCE is not scientifically proven to do so.
Cardio, also known as aerobic exercise, is one of the most popular types of exercise for weight loss. Examples include:
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.
400 calories burned per cardio session (5 times per week) resulted in a weight loss of 4.3%, while 600 calories burned per session (also 5 times per week) resulted in a weight loss of 5.7%.
Control group members who did not exercise actually gained 0.5% of their body weight.
Additionally, other studies indicate that cardio can help you burn fat, especially the dangerous belly fat that increases your risk of type 2 diabetes and heart disease.
Maintaining the same caloric intake while adding cardio to your lifestyle can help you maintain a healthy weight and improve your metabolic health.
Exercise is good for your health in many ways, not just for weight loss.
Regular exercise may reduce your risk of chronic diseases like heart disease, type 2 diabetes, and certain cancers.
Furthermore, exercise helps you develop your muscles, develop your bones, and prevent disorders like osteoporosis, which results in brittle bones.
Exercise can also benefit your mental health. You can use it to reduce stress and manage stress better, and it may provide some protection against neurodegenerative diseases like Alzheimer’s.
Therefore, ShredFIERCE is not comparable to aerobic exercises when it comes to losing weight and improving health.
Is ShredFIERCE a Scam?
I cannot say ShredFIERCE is a scam for legal reasons. I cannot say they are selling an illegal product since they are not regulated by the FDA.
However, there are a lot of red flags for ShredFIERCE, so I do not recommend it for anyone looking to lose weight and become healthier.
If you want to lose weight fast, you may want to consider taking a dietary supplement. Utilizing ShredFIERCE, which “magically melts” fat away, may seem like an easy way to lose a few pounds. Some people say you will lose ten pounds in a week, but this may not be true.
Several 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 ShredFIERCE.
The FDA investigates herbal supplements that cause harm. The FDA removes tainted supplements from the market almost every week for health reasons.
In the past, weight loss products and other supplements have been recalled. We don’t know if ShredFIERCE will ever be recalled.
Always be cautious: if something seems too good to be true, it probably is.
- You should consult your healthcare provider before using ShredFIERCE for weight loss.
- To ensure you’re not taking any dietary supplements that could cause harm, check FDA recalls and Medwatch alerts before using ShredFIERCE for weight loss.
- Always avoid buying questionable or unknown products on the internet, as they may contain dangerous or unapproved ingredients.
ShredFIERCE Review: Final Verdict
ShredFIERCE is not recommended as it’s ineffective for weight loss.
ShredFIERCE is a diet pill from TruFIERCE that claims to accelerate fat burning using green tea extract, green coffee beans, caffeine, and other ingredients.
Five capsules of ShredFIERCE throughout the day are purported to increase fat burning, suppress your appetite, and help you lose weight, among other things.
It claims to provide scientific evidence to show that ShredFIERCE’s ingredients work as reported for fat burning.
However, I don’t recommend ShredFIERCE because all the claims are exaggerated and have not been proven by science.
People often find it tempting to try alternative weight loss methods, such as dietary supplements and alternative therapies that claim to help them slim down. However, there is a catch. New research suggests they are not effective.
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.
Researchers from Dartmouth-Hitchcock, the Geisel School of Medicine at Dartmouth, and the Dartmouth Institute for Health Policy and Clinical Practice reviewed 315 randomized controlled trials to reach this conclusion.
Don’t expect to lose weight by consuming ShredFIERCE. You’ll waste your money and time. If you are allergic to the ingredients in ShredFIERCE, it could even harm your health.
In the next section, I will discuss the best alternatives to ShredFIERCE for weight loss.
Better Alternatives to ShredFIERCE 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.
A study from 2020 found eating a very low carbohydrate diet helped older adults lose weight.
Low carb diets may also reduce appetite, which can lead to eating fewer calories without thinking about it or feeling hungry.
Long-term health effects of low carb diets are still being studied. Low carb diets are also difficult to stick to, leading to yo-yo dieting and less success in maintaining a healthy weight.
Low-carb diets have potential downsides, which may make you decide to choose another diet. Reducing calories in the diet can also provide weight loss, and they can also be maintained for relatively long periods of time.
According to a 2019 study, high whole grain consumption was associated with a lower body mass index (BMI).
You should talk to your doctor about 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
- 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.
The consumption of adequate protein may reduce cardiometabolic risk factors, appetite, and body weight.
Find out how much you should eat without overindulging. Your needs are based on many factors, 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:
- Brussels sprouts
- Swiss chard
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.
Due to their saturated fat content, butter and coconut oil are better suited for moderation than other fats.
3. Do Exercise For Weight Loss
Exercise is not required to lose weight, but it can speed up the process. Muscle helps you lose weight more rapidly.
When you lift weights, you burn a lot of calories and prevent your metabolism from slowing down, which is a common side effect of losing weight.
To lose weight, you should go to the gym three to four times a week. If you’re new to the gym, seek advice from a trainer. Consult your doctor before starting an exercise program.
Even if lifting weights is not an option for you, doing cardio exercises like 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 excellent exercises that you can do anywhere and easily incorporate into your weekly routine. Jog for 20–30 minutes, 3–4 times per week.
If running on hard surfaces like concrete hurts your joints, you might consider jogging on grass. Some treadmills have built-in cushioning, which may be easier on your joints.
Cycling, a popular exercise, can help you lose weight and stay in shape.
Cycling is usually done outdoors, but stationary bikes are available in gyms and fitness centres so you can ride them indoors.
Studies have shown that individuals who cycle regularly have better overall fitness, improved insulin sensitivity, and a decreased risk of heart disease, cancer, and death.
You can enjoy cycling whether you’re an athlete or a beginner. You won’t put too much strain on your joints because this exercise 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
High-intensity interval training involves a brief burst of intense activity followed by a short rest period.
HIIT workouts generally last 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.
HIIT can easily be incorporated into exercise routines. Determine what type of exercise you will perform, such as running, jumping, or biking, and when you will exercise.
Try pedaling as hard as you can for 30 seconds, then pedal slowly for 1–2 minutes. Do this for 10 to 30 minutes.
Swimming is a fun way to lose weight and get in shape. Harvard Health reports that a 155-pound (70-kilogram) person burns 233 calories in one half-hour of swimming.
Swimming style appears to affect the amount of calories burned. 155-pound (70kg) person performing backstroke, breaststroke, butterfly, and treading water for 30 minutes burns 372 calories, 409 calories, and 298 calories, respectively.
The fact that swimming is a lower impact exercise than running gives it an added advantage. Therefore, it is a great option for people with joint pain or injuries.
Yoga provides exercise and stress relief.
Although it is not considered a weight loss exercise, it burns a decent amount of calories and offers many additional benefits that can help promote weight loss.
Harvard Health reports that 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.
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.
Even though Pilates may not provide as many benefits as running, it’s generally enjoyable and easier to maintain over time.
Consider adding Pilates to your weekly routine if you’re interested. The majority of fitness centers offer Pilates classes, so you can do Pilates in the gym or at home.