Weight-loss supplements are everywhere, but they aren't for everyone. If you're wary of the potential dangers of these supplements, or you don't want to spend the money, there are plenty of alternatives. There are many exercises and nutritional methods for losing weight without supplements.
Dieting
If you want to lose weight, you need to be in a caloric deficit by burning more calories than you consume. An ideal caloric deficit is 500 calories per day. This sets you up to lose one pound of fat per week, according to Jaime Girard, a personal trainer and figure competitor.
Make Protein a Priority
Another nutritional strategy that can help you lose weight is eating more protein. Protein has a high thermic effect, which means your body burns more calories digesting it than other foods. Your body burns protein at twice the rate of carbs and triple the rate of fats, according to fitness and nutrition expert Dr John Berardi.
Running
Running is a great way to lose weight, because it requires no equipment other than a pair of shoes and isn't difficult to learn. Running at a 10-minute mile pace can burn nearly 900 calories per hour, according to the energy expenditure calculator at NutriStrategy.com.
Weightlifting
Lifting weights is another excellent way to burn calories and lose weight. Weightlifting can burn around 500 calories per hour, according to NutriStrategy.com. And if you already lift weights, train with heavier weights rather than lighter ones. A study published in the journal Medicine and Science in Sports and Exercise found that using heavy weights for a workout caused participants to burn twice as many calories at rest than using light weights.
Exercise Before Eating
Exercising before breakfast can help you burn fat, as well. If you don't eat, your body is in a fasting state, which means there is less fuel in your bloodstream to be used for exercise.
Playing Sports
Sports are a great way to bust stress and have fun. In addition, engaging in sports burns a lot of calories. Playing in a basketball game can burn nearly 700 calories per hour, while an hour of soccer burns more than 850 calories, according to NutriStrategy.com.
References
- Bodybuilding.com: Energy Needs...What Are Your Calorie Requirements?
- Dr. John Berardi: Massive Eating, Part I
- NutriStrategy: Calories Burned During Exercise
- "Medicine and Science in Sports and Exercise"; Effects of resistance exercise bouts of different intensities but equal work on EPOC; MK Thornton and JA Potteiger; April 2002
- Josh Bryant: 11 Fat Loss Rules: What To Consider While Keeping Muscle!
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