Chitosan is an over-the-counter supplement believed to aid in weight loss by binding to fat in the digestive tract. The chitosan supplement is made from chitin, which comes from the exoskeleton of crustaceans. Losing weight comes down to burning more calories than you take in daily to create a deficit. Taking chitosan while following a healthy diet and exercise program may facilitate weight reduction.
Step 1
Consult your physician prior to taking chitosan. Ask about possible side effects, especially if you are currently taking vitamins or are on medication to treat existing health conditions.
Step 2
Take 3 g to 6 g of chitosan per day with your first meal of the day.
Step 3
Eat fewer calories per day to aid in creating a calorie deficit. Track your meals using an online food journal such as LIVESTRONG.COM's MyPlate. Monitor your calories for one week and add the totals for each day. Divide this number by seven to see the average number of calories you consume daily. Subtract 500 from your average to calculate your daily calorie goal to lose about one pound per week.
Step 4
Follow a healthy diet that consists of natural, unprocessed foods such as fresh fruits and vegetables, lean meats, whole grains and healthy fats such as seeds and olive oil. Eating foods in their natural form helps keep you fuller while consuming fewer calories.
Step 5
Engage in strength training three times per week to build muscle and help to boost metabolism. Perform full body workouts that include one exercise for each muscle group, such as squats for legs, hammer curls for biceps, pushups for chest and triceps, crunches for abs and shoulder press for the deltoids. Complete three sets of 15 repetitions for each exercise.
Step 6
Participate in 30 minutes of cardiovascular exercise four to five days per week to help burn off stored fat deposits, aiding in weight reduction. Go for a brisk walk, ride your bike, jog on the treadmill or take a group aerobics class.
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