Supplements, fat burners and chimmies: why they work against you and prevent you from losing weight

Attempts to lose weight faster with the help of fat burners and regular food breakdowns on weekends negate the entire process of losing weight. Russian endocrinologist Maxim Kuznetsov explained why over-the-counter supplements are dangerous for the liver, how chitmiles stop burning fat and what helps to avoid overeating during periods of severe fatigue.

The popular practice of chitmil - controlled breakdown, when after five days of restrictions a person allows himself any high-calorie meals on the weekend - is the main reason for the lack of dynamics in weight loss.

The body assesses not the daily, but the average energy balance on the long horizon. If you keep the target calorie deficit from Monday to Friday, and allow psychological relaxation with fast food or alcohol on Saturday and Sunday, the average weekly calorie returns to the starting point. Excess energy for two days completely eliminates all everyday efforts, and the weight freezes. If the need for disruption occurs every weekend, it's a signal that current restrictions are too harsh. In such a situation, it is necessary to slightly increase the base calorie content due to protein and complex carbohydrates, explains Maxim Kuznetsov.

To maintain stability, the interval between planned relaxations in the diet should be at least two weeks, and ideally once a month. At the same time, there should be no strict bans on specific favorite dishes in the correct diet - they can be built into the structure of the day if the overall balance of nutrients remains normal. The use of over-the-counter fat burners and specialized dietary supplements for weight loss has no proven clinical effectiveness.

- There are no safe plant or chemical compounds that can break down fatty tissue bypassing calorie deficiency. Most of these additives have only a temporary diuretic or laxative effect, which creates the illusion of weight loss due to the removal of fluid, but harms the electrolyte balance. Moreover, dietary supplements often have an unpredictable composition and have direct toxicity to the liver. Saved money is more expedient to spend on the purchase of quality food or arrangement of the bedroom, as full sleep is much more important for weight loss, — said the doctor. Instead of using questionable drugs, the expert advises to organize a home stock of ready-made dishes, which uses control mechanisms from the central nervous system in moments of falling motivation.

- At the beginning of weight loss, a person always has a period of high motivation. This point should be used rationally - to create a food airbag. Fill the freezer with frozen vegetables, berries and pre-cooked portion dishes of a balanced composition, such as low-fat meat goulash or soup without added sugar. During periods of extreme fatigue or stress, when there are no resources to cook, this stock will protect you from spontaneously ordering pizza from delivery. It will be enough for you to simply warm up ready-made healthy food, sums up Maxim Kuznetsov. The benefits of nutritional yeast: why this natural superfood is indispensable for stress and insomnia