The basic prerequisites for weight loss, without which it is difficult to do anything about the weight, is a balanced diet, a caloric deficit and physical activity. You can also support your entire effort with some dietary supplements, e.g. protein powders, fat burners or appropriate vitamins and minerals.
Adequate protein intake is essential for the human body in any situation and this is doubly true when losing weight! Proteins reduce muscle catabolism, have the highest thermic effect of all macronutrients and satiate for a long time. For weight loss, a dose of 1,4‑2 g/kg body weight per day is usually recommended. Most of this amount should come from the normal diet, which can be problematic in some cases. It is in these situations that protein drinks can help to ensure adequate intake.
Fat burners can aid the weight loss process by increasing thermogenesis, reducing appetite or speeding up metabolism. When choosing, it is a good idea to beware of marketing gimmicks such as "night burners", "belly burners" or "burners for women", which rarely have the promised effect. Caffeine and synephrine are among the most well‑known burners:
A significant proportion of the population suffers from inadequate intake of vitamins and minerals. The underlying causes are a monotonous diet and a sedentary lifestyle without sufficient outdoor exercise. Special groups are then formed by sports people, whose need for individual substances increases many times over. Supplementation of micronutrients is therefore an important factor on the road to a dream figure.
Branched‑chain amino acids in the body serve as a source of energy, promote recovery, muscle protein synthesis and ensure muscle protection. They are therefore a suitable supplement during dieting periods, when trying to "replace" fat stores for muscle.
