Get your best shape – tips to lose weight fast

We are all in a constant weight-loss fight, whether it is someone who has never trained but wants to look better for the beach, someone who is getting ready for wedding day, or even people who are fit but want that extra definition for a photo shoot. That’s why it is very easy for us to fall for the “one diet” promising us heaven and more, thinking about loosing weight but not about the balance in macro nutrients or even the bounce effect the body can get into after a drastic weight-loss journey. We show you the healthiest way to reach your goal!

Facts about diets that promise quick and easy weight loss

If it sounds too good to be true, it probably is. Quick diets have usually characteristics such as leaving you feeling hungry, going through the day very low on calories or making you start fasting without the precautions needed to avoid the consequences it can bring to the body. What most people don’t know is that severely cutting down your caloric intake can indeed cause weight-loss in the short term, but that lost weight is also coming from losing muscle mass. On top of that, the body’s metabolism can start slowing down, causing higher fat percentages, quickly bouncing back and re-gaining the weight previously lost; not an ideal long-term scenario.

According to many experts, the correct way to get rid of the extra kilos is to lose between 0.5 and 0,9kg per week; always being careful not to go below a daily consumption of 1200 calories, which is where lots of fast diets fail and why they are not recommended. Those will have you eating a very limited amount of calories and/or instruct you to take unbalanced macronutrients for a long period of time, causing several gastric, metabolic and energetic problems. In addition, the well-advertised magic pills promise to encapsulate nutrients and limit their absorption, but there are no supplements with those powers, the only way to achieve proper weight loss is through a caloric deficit accomplished by a healthy diet and physical exercise. The role of supplements is to support you, but will never work on their own for you to lose weight while sitting on your couch.

Rapid weight loss can incur in side effects such as headaches, irritability, fatigue, dizziness, constipation, hair loss, menstrual irregularities, and muscle loss. The longer you stay on a drastic diet, the more the dangers increase. Eating a no-protein diet is particularly risky.

How to get your best shape in 2 weeks?

It is important to know that there is a difference between losing weight and losing fat, most commonly know as shredding. In general people simply aim at seeing a lower number on the scale, while not realizing that this weight decrease also comes from loss in muscle and water. Surely, if you eat less you will weight less, but not having the adequate nutrients could make you lose the muscles that you need for a toned and healthy looking body, leaving you with a slim shape but a saggy look.

Fat loss, or shredding, is a healthier way, as you would be focusing on losing the weight that is fat stored in your body, while taking care of preserving muscle and healthy water levels. This can easily be accomplished by doing a weight lifting routine that causes stress on your muscles and challenges them to rebuild and remain firm, while also following a diet that won’t make you feel hungry and will provide you quality nutrients.

Women specially should not be afraid of the weights. That dreamy butt can only be firm and tight if you train it, and a set of weights won’t be making you look manly or “too built”. You can see the many bikini fitness competitors that flaunt their outstanding feminine and well-shaped bodies on stage after years at the gym.

Let’s check BioTechUSA’s expert tips:

1. Diet plan: Be strict but rational!

When it comes to dieting, you don’t need to limit yourself if you are conscious of what you are eating. Once you know how many calories you need every day, all you need to do is to choose the best sources.

Avoid trans fats and sugary drinks and foods, don’t drink (too much) alcohol and make smaller changes like replacing normal cooking oil to coconut oil, those small changes on your diet are easy and will definitely show an improvement on your shape.

A high-protein diet can help boost your metabolism, keep you fuller for longer and preserve your muscle mass. By doing this, you are helping your body to lower your fat stores and to not use your muscles as a source to recover the energy it is missing.

A low-carb diet has many health benefits such as losing weight, reducing symptoms of irritable bowel syndrome, reducing sugar cravings and improving mental clarity. Low-carb diets, especially very low-carb diets, may lead to greater short-term weight loss than low-fat diets.

Last but not least, always remember to drink at least 1-2 liters of water daily. It does not contain calories, on top of helping you burn them, and it could even help you suppressing your appetite.

2. Exercise: Minimum 30 minutes every day!

Strength training is very important when you are trying to lose fat in your body, as it helps maintaining as much lean muscle mass as possible during a time when your calorie intake is lower than usual. Additionally, most people don’t know that muscles actually burn calories when you are on a resting state, meaning that preserving your muscle mass will support your weight-loss goals.

It is recommended to have some sort of training every day, alternating between strength workouts and cardio. This will help you staying on track on your daily calories and to continuously burn fat.

3. Vitamins: Complete you diet!

Vitamins play a very important role in your metabolism and weight-loss journey. Although they will not help you lose weight themselves, the have functions that support many body processes that are crucial for your health.

Among the most important ones we find Vitamin D, which can increase your body levels of Leptin hormone, which controls body fat storage and triggers the sensation of satiety, giving you the feeling of having eaten enough and thus lowering hunger levels. Vitamin D deficiency may contribute to weight gain.

The B vitamins play many essential roles in energy metabolism in the body, breaking down proteins, fats and carbohydrates. A healthy metabolism ensures that the body uses these nutrients for energy rather than storing them as fat.

From the mineral side, calcium and iron are on your side in this fight. Calcium may be vital for healthy metabolism, controlling blood sugar levels and keeping your bones strong. Your daily goal can be easily accomplished by consuming milk, yogurt, fortified cereals, dark green veggies and leaves, seeds and almonds. Iron plays a role in the creation of some hormones, cell functioning and carrying oxygen in red blood cells, which is important as muscles that are low in oxygen struggle to burn fat as fuel. Good iron sources are meat, beans, fortifies cereals, brown rice, tofu, soybeans, green vegetables and nuts.

4. Supplements: The key for success

The following BioTechUSA supplements come in handy to help your metabolism, fat burning and muscle nurturing:

• Iso Whey Zero: It is a premium quality whey protein isolate free of sugar, lactose and gluten. It contains Native Whey Isolate as basic ingredient, with added BCAA and glutamine amino acids. Perfect addition to keep up your protein intake and your muscles well fed.

• L-Carnitine+Chrome: A must have for better fatty acid metabolism. It delivers 1050 mg of L-carnitine and 150mcg of chromium per serving in liquid form. The chromium contributes to normal macronutrient metabolism and to the maintenance of normal blood glucose levels.

• BCAA+Glutamine Zero: A great addition for muscle protection. A high percentage of your solid muscle mass is built up by BCAAs (L-leucine, L-isoleucine, L-valine) and glutamine (in cooperation with the other amino acids). By using the BioTechUSA’s BCAA + Glutamine Zero product you can supplement both in an easy and practical way. Do not stop at halfway, give an extra boost to your muscles!

• HCA: Your weapon to avoid fat storages. This product contiains stimulant-free capsules containing 600 mg HCA per serving. It helps you break down your existing cushion of fat, improves your energy level and accelerates recovery after workout.

• Desert: For more dedicated muscles and avoiding water retention. It contains caffeine with herbal extracts and megnesium. The caffeine and herbal extracts will increase your body temperature for higher energy consumption, while the magnesium contributes to electrolyte balance and  normal metabolic processes.