How do I choose best weight loss suppliment

1. You need to take care of yourself first before attempting to lose weight. If you are not physically fit, then you might find it difficult to maintain a healthy diet plan. Exercise regularly helps in burning calories and toning muscles. Make sure you have adequate rest and sleep because these two things help in maintaining good physical condition. If you are feeling tired and exhausted then it is recommended to go for bed early. In addition, make sure you drink plenty of water throughout the day. Water keeps our body hydrated and prevents dehydration. Dehydration is a major cause for exhaustion and fatigue.

 2. Avoid refined foods and sugar-rich snacks. These foods cause weight gain and increase appetite. Instead, opt for whole grains, vegetables, fruits, beans, nuts, seeds, lean protein, and low fat dairy. Whole grain products provide fiber and complex carbohydrates that are slowly digested. These slow release carbs keep your blood sugar levels stable. On the other hand, refined food does not offer any nutritional value and causes rapid spikes in blood sugar levels. These foods should be avoided if weight loss is your goal. A diet rich in fiber and complex carbohydrates helps in keeping hunger hormones balanced. Fiber promotes satiety and reduces calorie intake. Complex carbohydrates are broken down into simple sugars that do not raise insulin levels. Insulin is a hormone that signals the liver to store glycogen (i.e., glucose) in the body’s cells.

 3. Include green tea in your diet. Green tea contains powerful antioxidants that boost metabolism, reduce body fat, protect against cancer, and lower risk factors of heart disease. Add 1 cup of brewed green tea to your daily routine. Green tea has been shown to aid in weight loss by promoting thermogenesis, boosting metabolism, and helping burn off excess calories.

 4. Consume small portions of high-protein meals once or twice per week. Protein is necessary for muscle building, bone formation, and blood clotting. Protein consumption triggers a strong satiety signal, which makes people feel fuller than usual after eating. Lean meat, eggs, fish, and poultry are excellent sources of protein. However, avoid red meat and processed meats. These foods contain unhealthy fats and salt. Additionally, they often lack iron and zinc, which are required for proper functioning of the brain and bones.

 5. Eat more vegetables and fruit. Vegetables and fruit are great sources of dietary fibers, vitamins, and antioxidants. Fruits and veggies assist digestion and prevent constipation. They also add flavor to your meals and promote feelings of fullness. When selecting fresh produce, look for brightly colored fruits and vegetables without blemishes or soft spots. Select canned and frozen versions of fruits and veggies. 6. Don’t forget about supplements. Supplements help in providing additional nutrition to meet specific bodily requirements. Choose multivitamin/multimineral supplement that includes vitamin B12, vitamin D, folic acid, iron, chromium, copper, iodine, selenium, and zinc. Take the right amount of each supplement so that you get the optimum benefit. 

 7. Be realistic with your goals. Do not set unrealistic expectations. Set long term goals instead of short term ones. Short term goals tend to fail because they don’t give you enough time to reach them. As a result, you end up disappointed and frustrated. Long term goals are something worth striving for because you want to achieve them eventually. Goals must be specific and measurable. For example, say “lose 10 pounds” rather than saying “lose weight.” 8. Stay motivated. Many people find themselves losing motivation when they start working out or trying to eat healthier. They may begin to think “I am doing everything wrong” or “why bother?” Stay positive. Always remember that making changes in your lifestyle is not easy at first. But as soon as you make small changes, you will notice improvements in your wellbeing. 

 9. Keep track of your progress. Record what you eat, how much you exercise, and any other relevant information. Write down every change you make and compare your results over time. Seeing trends in your data gives you insight about your lifestyle choices. Also record any side effects that you experience while following a particular diet program. 

 10. Reward yourself. Once you make a significant improvement in your lifestyle habits, reward yourself. Small rewards help motivate you continue to improve even further. Plan ahead and make note of activities that remind you of your success. 

 11. Practice moderation. Moderation is key to successful weight loss. Stick to the appropriate portion sizes of healthy foods. Never overeat. Eating beyond your capacity will lead to weight gain. 

 12. Have fun! Losing weight does not necessarily mean going hungry. Try new recipes, cook new dishes, experiment with different ways of preparing old favorites. Find creative ways to stay active during your journey. 

 13. Create a support system. Friends, family, and colleagues who are supportive will help you stay motivated. Having someone to share your achievements with also provides motivation. Make friends with fitness buddies who inspire you. Join a gym where you can work out together. 

 14. Start now! The sooner you start, the sooner you finish. Just pick one habit and practice it until it becomes second nature. Then move onto another. Eventually, you will be able to manage multiple habits simultaneously.

The two- week KETO challenge