Losing weight is an incredibly difficult journey filled with ups and downs. With so many different diets, supplements, and recommendations out there, it gets overwhelming trying to figure out what works. When desperate to lose weight fast, many turn to diet pills and supplements that promise miraculous fat loss. Diet pills typically work in one of three ways – Appetite suppression, increased fat burning, or reduced fat absorption. Common types include.
- Prescription diet pills that suppress appetite through brain chemistry changes. These come with side effects and should only be used short term.
- Over-the-counter diet pills contain stimulants such as caffeine, synephrine, green tea extract, and bitter orange.
- Fat blockers and binders that reduce fat digestion and absorption. However, these frequently cause digestive issues.
While specific ingredients and formulas vary across brands, no “miracle pill” yet exists. Moderate-strength diet pills may aid short-term weight loss by 1-5 lbs when combined with lifestyle changes. However, the lack of strict regulation has allowed unsafe products with banned drugs to proliferate in the market.
Implementing lifestyle changes
While specific diet pills and compounds provide small boosts, implementing meaningful lifestyle changes remains the number one driver of weight loss success. Through both reducing calorie intake and burning more calories via increased physical activity, a compound effect takes place. Just a 500 daily calorie deficit or 30 minutes of moderate cardio five days a week can each drive 1-2 lbs per week losses. Combine the two and rates of 3-5lbs per week are attainable without extreme deprivation. Several popular diets leverage different meal timing strategies alongside calorie deficits.
- Intermittent fasting – Cycling extended fasts and feeding windows prompt mild beneficial metabolic shifts. Beginner schedules like 16:8 (16-hour fasts, 8 hours eating) are the most sustainable long-term.
- Low carb / keto diets – Greatly reducing carbohydrate intake depletes glycogen storage leading to the excretion of water weight. Ketosis shifts fuel reliance toward fats and suppresses appetite short term.
- Mediterranean diet – Healthy fats from olive oil, anti-inflammatory ingredients, and oily fish support heart health. Emphasizes fruit, vegetables, nuts, and legumes over red meat. Associated with many health benefits and easier to adhere to long-term.
While cardio has its place for heart health and initial fat loss, lifting weights and bodyweight resistance training prompt more direct muscle growth stimuli. Movements that incorporate multiple joints like squats, lunges, rows, shoulder presses, and push-ups performed to the point stimulating muscular fatigue prompt biochemical changes that over time add size and strength to exercised muscles. This process enhances metabolic rate, shape, and mobility reducing the risk for numerous diseases like diabetes and osteoporosis.
Losing significant weight and sculpting an attractive shape requires matching effort with patience over months and years. Quick-fix pills and crash diets inevitably fail long-term due to a lack of sustainability. weight loss supplements reviewed mildly assist objectives. Accept that substantial transformations demand commitment through ups and downs alike. In addition, celebrate small milestones rather than purely fixating on an “end goal”. Maintaining realistic expectations and being kind to yourself minimizes burnout and motivates continual progress.