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There is a wide market of weight loss products that claim "super," "quick," "miracle," or "guaranteed" results. However, none of these products are supported with solid evidence that show how effective and safe they are when used to achieve significant, or sustained weight loss. Most weight loss products sold in supermarkets or distributed online are classified as health supplements and are not regulated by the US FDA - this means that they may be sold without having to undergo tests and reviews, because they are just food supplements, and not meant to treat conditions, such as overweight or obesity.

Obesity is not just a condition of having unwanted excess pounds, but is now considered a chronic disease that increases our risk for other health conditions, such as high blood pressure, high cholesterol, heart disease, and diabetes. Diet pills in the form of health supplements have no therapeutic effect on obesity. Therefore, we should not expect that taking these will work to significantly reduce our weight in the long term. Although diet pills can help reduce appetite or burn calories as they claim, the effects are not significant if you continue to consume more calories than you burn. Therefore, in the long run, your body weight and the amount of body fat you have are dependent on the amount of calories you consume and the amount of calories you burn.

How to Lose Weight Effectively

Most of us do not gain a lot of weight over a short period. We usually gain excess fat over a long period, and it will also take a long time for us to lose the unwanted pounds. According to health experts, it is not safe to try to lose weight fast, as marketers of some diet pills suggest.

Evidence shows that it is safer and more effective to lose weight gradually and consistently at the rate of one to two pounds per week.

It is a more realistic goal, which can be achieved over a long time. Experts also emphasize that even a moderate loss of weight (5-10% of excess weight) can bring health benefits, such as reducing your risk of high blood pressure or high cholesterol. On the other hand, rapid weight loss can result in metabolic imbalances. It may also be difficult to maintain weight loss, and rapid regain of lost pounds may also occur.

To lose weight effectively, you must burn more calories and eat less. This may be difficult for many people who lead a sedentary lifestyle and have no diet plan to follow. But the math is simple. Nutritional experts state that to lose one pound of fat per week, you need to burn about 3,500 calories and to reduce intake by at least 500 calories per day. To achieve these, you must consume smaller portions of food and eat nutrient-dense foods that are low in fat and sugar, but high in fiber and protein.

You must also be more active during most days of the week, and health experts recommend doing moderate-intensity to vigorous physical activities at least 50 minutes per day to lose weight. Although recommendations to maintain a healthy weight include doing only 150 minutes of exercise per week (about 30 minutes per day), you must do more exercise (about 250 minutes/week) to lose a significant amount of weight.

To lose weight faster (3-5 pounds/week), you must eat fewer calories (about 1,050 to 1,200 calories/day) and exercise for at least one hour daily. However, experts recommend this strategy only for people who weight more than 250 pounds.

Once you have achieved your goal of reducing your weight, you must maintain a healthy lifestyle to avoid getting back your lost weight. This means consuming a balanced diet and keeping an active lifestyle.

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