can't lose weight

8 Possible Reasons Why You Can't Lose Weight

Erin Schnittker

Do you know that almost 40% of Americans struggle with their weight?

Battling weight loss can be daunting for many. And there could be a number of factors why you can’t lose weight. 

Wouldn’t you say that your weight loss journey would look a lot different if you knew what is stopping you from getting rid of the unwanted pounds?

Read on to find out what could be the possible reasons why you aren’t losing weight.

Reasons Why You Can’t Lose Weight

Have you ever asked yourself this question: Why can’t I lose weight? You may follow the latest diet, count the calories, eat healthy foods, and exercise at the gym regularly. Yet, the scale won’t move.

There may be many internal or external elements that influence the way your body converses food into energy, burns and stores fat, or produces hormones. And all those factors could potentially lead to your weight struggles. So, what could be the cause?

Here are 8 possible reasons you can’t lose weight:

1. It’s Your Metabolism

Your metabolism decides how quickly your body burns calories. The slower the metabolism, the slower the calory burn. If your body cannot keep up with the conversion, you may experience weight gain.

It is important to note that your metabolism slows down with age. Every decade your metabolism slows down by 2-8%. Certain hormonal changes, such as low estrogen levels during menopause, can also affect your body’s ability to lose weight.

Although you can’t change the clock, you can look at ways to boost your metabolism.

2. You Still Consume Hidden Sugar

Popular weight loss advice is to remove carbohydrates from your diet if you want to lose weight. Sugars, starches, or dietary fiber fall into this category. You may not realize that although you have removed pasta from your diet, you still consume carbohydrates.

Fruit juices or flavored waters contain high amounts of sugars, and this could be a reason why you can’t lose weight.

3. You Overeat

Eating more than your body needs, unnecessarily big portion sizes, binge eating, or skipping meals are all ways you may overeat. And overeating is not only limited to processed foods. You can still overeat foods that are labeled ‘healthy’.

There could be many hidden reasons why you eat more than your body requires. Discovering the underlying causes can help with your weight loss.

4. You Are Under Stress

Stress can drastically impact your weight and can be a possible reason why you can’t lose it. When you are under a lot of stress, two primary stress hormones: adrenaline and cortisol are produced.

Adrenaline requires fast energy conversion, making you reach for foods high in carbohydrates (AKA sugars). Cortisol, on the other hand, signals your body to store fat, making it almost impossible for you to lose weight.

Other elements such as stress eating can also play a role here.

To reduce stress, try diaphragmatic breathing, meditation, or body movements such as yoga or Tai Chi.

5. You Don’t Eat Mindfully

Mindful eating is an ancient concept, but recently it has become a popular weight loss advice. The primary aim of mindful eating is to take control of your eating habits such as focusing on what you eat, chewing your food for longer, or listening to your body for signals that you have eaten enough.

This way you can enjoy your food and be present. You will take longer to eat which means that you will eat less preventing overeating. And slower eating will support your digestion.

Are you eating mindfully? Are you savoring each bite? If not, mindless eating can be one of the reasons why you aren’t losing weight.

6. You’re Dieting

We all got that fortune cookie: that diet makes us lose weight. However, it is not always that straightforward. Going on a diet may initially help with losing the unwanted pounds, but studies show that sooner or later you will gain those pounds again.

Most diet programs are based on excluding certain food groups which can lead to the formation of unhealthy eating habits. Your mood may be low too if you restrict yourself with what you can or cannot eat.

More supportive tips for losing weight are adopting a positive mindset around food and body image, eating nourishing foods, and exercising.

7. You Don't Eat Breakfast

Breakfast is the most important meal of the day for a reason. When you skip breakfast, you may find yourself feeling hungrier later, overeating at lunch, or snacking on foods that are high in processed fats or carbohydrates.

Breakfast is also an opportunity to consume more proteins. Eating proteins can boost metabolism, reduce consumption of unwanted calories and satisfy your hunger for longer. In addition, proteins help with regulating one of the appetite hormones – ghrelin.

8. Other Underlying Health Issues

Sometimes losing weight is not as simple as eating healthy, exercising regularly, reducing stress, or sleeping more. You may suffer from a medical condition that not only makes it harder for you to lose weight, but also contributes to you gaining extra weight.

Some of the common health conditions that can stop you from losing weight are sleep apnea, hypothyroidism (also called overactive thyroid), heart disease, or polycystic ovarian syndrome (PCOS).

Taking certain medication or suffering from mood disorders can alter your success with losing weight too. Some medications may change your metabolism, influence your appetite hormones, or make you feel tired.

Supplements for Weight Loss

There may be many internal and external reasons why you can’t lose weight. Slow metabolism, overeating, or constant dieting can all cause your body to keep the weight on. Building healthy habits around mindful eating or reducing stress can make a difference in your weight loss journey.

And if you are ready to start, why not check out our supplements for weight loss today.

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best weight loss pills

Outsmart Your Appetite: The Best Weight Loss Pills for Crushing Your Goals in 2022

Erin Schnittker

We’ve all been there! The creeping, insidious desire to throw all self-control out of the window and eat five pints of Ben & Jerry’s. I mean, the diet can start tomorrow, right? What harm could a little ice cream do? It’s good to treat yourself once in a while.

Did you know that up to 79% of Americans feel dissatisfied with their bodies? Imagine the time everyone spends fretting, unhappy, turning this way and that in the mirror. If you have a vision of an ideal body in mind, you ought to be proud of yourself for sculpting towards that goal.

If you’re interested in the helping hand that the best weight loss pills could offer you, read on to find out more.

How to Lose Weight

Essentially, the process is simple. If the food we eat is more calorically dense than we need to power ourselves, the excess energy gets stored for future use. This means that every time we eat one more hamburger than we need, it’s getting stored on our hips for later.

The issue is that it’s so easy to eat that extra hamburger. Our bodies are extremely well adapted to making sure nothing swallowed goes to waste. Thousands of years ago while our species was struggling to survive, the ability to wring every bit of sustenance out of whatever we could find to eat was what enabled our survival.

Because we live in a land of such plenty, this survival mechanism has begun to turn against us. What was once an evolutionary asset has grown to hinder us in its efficacy.

Modern Day Diets

We’re not completely to blame for struggling to keep in trim. Most of the readily available food highly processed, meaning it’s full of preservatives and additives. Food is a big industry. Making it as palatable as possible ensures we keep coming back for more.

The tastier the product, the more likely it will sell, and in greater quantities. This is a fact not lost on manufacturers. The vast majority of the food you eat from fast-food to TV dinners are all engineered to taste as great as possible. The aim is to have you consume, not to keep you healthy.

Food scientists work tirelessly to craft foods that reach something they call the ‘bliss point’, which is when the addition of ingredients such as fat, salt, and sugar reaches a kind of unparalleled zenith of taste in the mouth of the customer. It's no wonder pills for weight loss are so popular when the assault on health is so widespread.

Why Am I Fat?

You’re capable of losing weight, don't sorry! Everyone’s body operates by the same mechanism of energy consumption and storage. The problem is, when everything tastes so amazing, it’s hard to refrain from indulgence. Even a small portion of biscuits, a slice of cake, or a tiny chocolate bar contains an absurd amount of energy.

Our metabolisms haven’t changed for thousands of years. We've been running on the same hardware since the first homo sapiens evolved around 300,000 years ago. Back then, a human wouldn’t eat the same amount of sugar in a year as a normal person might eat now in a single day.

Refined sugar simply didn’t exist. The closest they would have come to consuming anything nearly as calorically dense as a bar of chocolate would have been after fighting a swarm of bees for some honey or gorging on ripening fruit.

Without our bodies' incredible adaptation to scarcity, we would have starved. These days, our ability to store the energy we put into our bodies is as active as ever. But times have changed, and this marvelous cellular storage system doesn’t enable us to survive any more, it just makes us fat.

The Best Weight Loss Pills

Much of the inner workings of our bodies are understood very well, especially in terms of the route energy is derived from the foodstuffs we consume. The idea is that by swallowing a pill that either interrupts the fat storage process in some way or speeds up the burning of already stored fat, we’re able to cheat nature a little.

Commonly available pills such as Calcium Pyruvate act as a catalyst to increase the rate at which our bodies would naturally go through these processes, burning more fat.

We have a deep understanding of the chemical pathways our bodies use and rely upon for the process of energy expenditure. This allows fat loss pills to act upon them to the desired effect. In the case of Calcium Pyruvate, to speed up weight loss and fat burning.

Weight-loss Supplements

If you’re a health-conscious individual and are selective about the types of weight loss pills that you want to use, don’t fret! The active ingredient of a lot of fat loss pills comes from naturally occurring sources, so you needn’t worry about any strange chemicals.

For example, a popular option for trimming down is a simple extract of green tea, concentrated into a pill form. All the benefits of a steaming hot cup of Chinese gunpowder green tea without the hassle of going through the ritual of making it!

It's the same story for high-quality fish oil rich in omega-3. A lot of us don’t get enough fish in our diet, which can cause food cravings. Think of it as your body asking for some food so it can find the specific nutrients it’s looking for.

Eat Well, Look After Yourself

In the end, there’s no substitute for a healthy diet. We all want to look and feel as good as we possibly can, and there’s no shame in striving for those six-pack abs! Just remember that these pills are supplements only, and not a replacement for a balanced diet. Even the best weight loss pills are designed to act as a helping hand, not an instant solution.

As things are, there’s no magic pill that you can take at night to wake up a size zero, but that doesn’t mean you can’t find something that works for you.

If you liked this article, check out the rest of the blog! You might find the key to your weight loss journey is just around the corner!

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high protein snacks

Feel Full for Longer: 11 Delicious High Protein Snacks

Erin Schnittker

Did you know snacking can help prevent you from overeating? Regulate your blood sugar level and mood by snacking on protein. If you want to learn about the importance of protein, keep reading.

In this guide, you’ll learn about how to consume high-protein snacks. There are a number of different snacks you can bring to work. Avoid late-night binges or low energy levels by snacking on protein.

Ready to learn more? Keep reading.

1. Begin Consuming Smoothies

Have you ever taken a smoothie to work with you? You could add a few different supplements to your smoothie. Try blending up spinach, peanut butter, and protein powder.

Consuming a smoothie during the day is an excellent way to get more protein in your diet. Try a few different flavors to determine your favorite type. 

Some people prefer green smoothies while others like fruit smoothies. 

2. Have You Tried Jerky?

Jerky is meat that’s cut into strips and dried. The fat usually gets trimmed off, making it a great snack.

Jerky contains a lot of protein. Try salmon, turkey, chicken, or beef jerky. Store-bought versions tend to get filled with artificial ingredients and sugar. Make jerky at home. You have more control over the ingredients.

3. Make Delicious Trail Mix

Combine your favorite nuts and dried fruits to make a yummy trail mix. Some people will throw in some dark chocolate chunks, as well. Trail mix usually provides you with a couple grams of protein in a small serving.

Increase the protein in your trail mix by adding more almonds or pistachios. These nuts have a higher content of protein compared to cashews or walnuts.

Dried fruit and nuts are caloric. You should eat a handful for your snack.

4. Rolled Ham or Turkey

Need a quick protein snack? Try rolling up slices of turkey or ham. You could even sneak in a pickle or sliver of cheese. These are yummy snacks that don't contain the carbs and calories from bread.

You will improve your blood sugar levels and regulate your appetite. Make sure you look at choosing a low-sodium deli meat option when shopping at the grocery market.

5. Create a Yogurt Parfait

Greek yogurt’s filled with protein, making it an excellent option for a fruit parfait. Add Greek yogurt to your takeaway container. Fill it with fresh fruit and sprinkle some nuts over the parfait.

Greek yogurt also contains a lot of calcium, which benefits bone health.

6. Yogurt Dip With Vegetables

Another excellent snacking option is cut-up vegetables. Vegetables don’t have a ton of protein, but you could increase the protein by adding a yogurt dip. Yogurt dip will get made from fresh herbs and Greek yogurt.

Try making a yogurt dip in a big batch. You can place it in smaller containers to grab and go when necessary.

7. Don’t Forget Canned Tuna

Tuna's an excellent and healthy snack, containing many grams of protein. Also, tuna has omega-3 fatty acids, which promote good brain health.

You could mix up a can of tuna with a bit of ranch or mayo. Bring some rice crackers or vegetables for the side.

8. Try Boiling Some Eggs

Eggs will provide you with the most nutrients your body needs. They have trace minerals and tons of B vitamins.

Boiled eggs are also versatile, making them a portable snack for when you’re on the move.

Try cooking a dozen eggs at the beginning of the workweek. You can quickly put them in a baggy when you head out the door.

You'll feel fuller for a more extended period. You can lessen the chances of snacking on a bunch of unhealthy treats.

9. Peanut Butter and Banana or Celery

Some people love to spread peanut butter on celery. This is a yummy and healthy snack filled with a good amount of protein from the peanut butter. You could also try out almond or cashew butter instead.

Another option is to put peanut butter on banana slices.

10. Energy Bites for the Win

Energy bites are easy to make at home and provide a high-protein snack. You can combine things like nut butter, seeds, and oats. Some people will also add some chunks of dark chocolate to their energy bites.

Energy bites don’t need to go into the oven. You can stir the ingredients together, round them into little balls, grab them and go.

Try a different flavor each week. You can sweeten them with maple syrup, or add unsweetened coconut flakes. 

11. Have a Piece of Cheese

Cheese is a healthy and quick snack. It’s a top source of selenium, phosphorus, and calcium. But it’s also high in protein. A slice of cheese will help fill you and make it easier for you to wait until your next meal.

Choose a reasonable portion for your cheese snack. Try one or two ounces because cheese is high in calories.

Learning how to curb cravings will help you maintain a healthy weight. Learn how to curb your appetite if you find the weekends a challenge.

Consume High-Protein Snacks More Often

Did you find this guide helpful on high-protein snacks? It would help if you tried making energy bites at home with nut butter, oats, and seeds. Try to boil eggs for the workweek and portion out cheese slices.

Protein snacks will help regulate your blood sugar, helping to prevent a binge on junk food later.

Try different protein snacks or diet supplements. Check out some of our helpful weight loss products today.

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How to Stop Overeating

This Is How to Stop Overeating on the Weekends

Erin Schnittker

Did you know that there are more than 1.9 billion people worldwide who are overweight? The frequency of obesity has more than tripled over the last few decades and there are a variety of factors to blame for it. But one of the most obvious causes of obesity is eating too much.

How to stop overeating on the weekends is an especially difficult task for some people. After the week is over and you finally have time for yourself, there's too much free time to spend eating. If this sounds like you, you might be wondering how to stop overeating on the weekends and how to stick to a diet so you don't gain any more weight. 

Fortunately, there are a few weight loss tips that you can follow that will solve the problem. Keep reading and learn more about how to stop overeating. 

Get Rid of Cheat Meals

Many people allow themselves to have a cheat meal or two (or more) on the weekend. A cheat meal is food that is not on a person's standard diet. For example, if you're following the keto diet, you've been avoiding carbs all week.

But on the weekend, you might allow yourself to have a sandwich or a muffin as a cheat meal. This might not be such a bad thing if you know how to control your appetite, but cheat meals can be a serious problem if you don't know where to stop. This is a common problem for many people.

You might have one cheat meal on the weekend and figure that it wouldn't hurt to have one extra cheat meal since you'll get straight back to your diet once the week starts. But it usually isn't that easy. Since cheat meals are so appetizing, you might decide to have three or four or even more cheat meals.

The Danger of Cheat Meals

Before you know it, your entire diet is destroyed and you'll be back to your old eating habits both throughout the week and on the weekend. This will make your weight-loss goals a lot harder to reach. The best thing you can do to prevent this problem is to keep yourself away from cheat meals in the first place. 

This might sound like an impossible task, but if you're serious about losing weight, there is no room for cheat meals. Unless you have very good self-control, it will be too difficult to only stop at one cheat meal on the weekend. Instead of cheat meals, try to find alternatives that don't have so many calories. 

That way, you won't have to worry so much about gaining back all your weight so easily.

Start a Food Journal

Many people don't realize how many calories they consume in a day. A person might think, "These pretzels are just a small snack, they don't count," or "One small sandwich doesn't have that many calories." But the problem is that when you're snacking throughout the day, no matter how small the snacks are, the calories start to build up.

This is why it is so hard for so many people to gain weight. They might be eating healthy and generally eating foods that have fewer calories, but if they are snacking throughout the day, they're not going to lose any weight because they are still consuming large amounts of calories. The way to solve this problem is to start a food journal.

Food Information

A food journal is a journal in which you write down what kind of food you eat for the day, how much food you eat, and how many calories the food has. While this may sound like a lot of work, it can be very helpful when it comes to overeating on the weekends. This is especially true if you don't know much about how many calories certain foods have.

For example, a single serving size of pretzels might be 10 pretzels and those pretzels might be 150 calories. The problem is that most people don't know that the serving size is 10 pretzels because they don't bother to look. As a result, they might eat 20 or even 30 pretzels and they'll end up eating many more calories than they thought. 

But by starting a food journal, you can get into the habit of observing the serving sizes for different kinds of food. This will help keep you from overeating and it will also help you consume fewer calories on a daily basis.

Try Diet Supplements

While the signs of overeating are clear, learning how to suppress your appetite is not so clear. There are not many things that are able to suppress your appetite, although, there are some diet supplements that might be able to do the trick. Calcium pyruvate may be especially helpful with this job.

You will find calcium pyruvate in many weight loss supplements because it has the unique ability to promote the breakdown of fat in the body. This can help you lose weight faster. Zinc is another supplement that many people take when trying to lose weight. 

When consumed in small amounts, zinc has the ability to suppress one's appetite. This is especially helpful for those who often feel hungry and can't help but overeat. If you have this problem, trying some of these weight loss supplements can't hurt.

How to Stop Overeating

How to stop overeating doesn't have to be an impossible task. All you need is a bit of discipline and a few methods to keep you on track. By starting a food journal, avoiding cheat meals, and experimenting with diet supplements, you should lose weight in no time.

To learn more, check out our weight loss products here.

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omega-3 deficiency

The Warning Signs and Symptoms of an Omega-3 Deficiency (and What to Do About It)

Erin Schnittker

Did you know that omega-3 fatty acids make up an integral part of cell membranes? Without enough of these fatty acids in your body, you will start to see all sorts of unpleasant signs of an omega-3 deficiency. Omega-3 is a particular type of polyunsaturated fatty acid, often known as PUFA, and it plays an important role in various systems throughout the body such as the immune system and the cardiovascular system. 

But where can you get more omega-3 if you are deficient, what is omega-3 exactly, and how can you know if you are deficient in the first place? Keep reading and learn more about this fatty acid below.

The Benefits of Omega-3 Fatty Acids in the Body

The body would have a hard time surviving without omega-3 fatty acids. The main forms of omega-3 in foods and supplements are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Studies have found that these fatty acids are especially beneficial for the cardiovascular system.

In particular, these fatty acids may have the ability to reduce the incidence of abnormal heart rhythm. Abnormal heart rhythms may occur as the result of a stroke, heart attack, or other reasons. In the same vein, omega-3 fatty acids may be able to reduce the incidence of heart attacks and strokes. 

This is especially important since heart attacks and strokes can be readily or at the very least leave people much weaker than before.

The Details

The fatty acids may even have an effect on the growth of plaque within arteries. When there is too much plaque in one's arteries, the chance of having a heart attack or stroke increases.

That's because blood will have a much harder time flowing through those blood vessels and sooner or later, some of the plaque will travel to the heart or lungs to cause a heart attack. But if omega-3 fatty acids are able to slow the development of plaque within the arteries, you won't have to worry so much about strokes and heart attacks. Of course, these fatty acids can't make you completely invulnerable to these conditions, but they can certainly help. 

Finally, these fatty acids may even help those with heart disease live longer. People with heart disease may die of sudden cardiac death, but omega-3 fatty acids may have the ability to reduce the occurrence of sudden death. This is important because while the fatty acids cannot cure a person's heart disease, they can still potentially help someone live a longer life.

Signs of an Omega-3 Deficiency

Now that you know about the importance of omega-3 in the body, especially concerning the cardiovascular system, it's time to explore what might happen if you are deficient in these fatty acids. One of the first signs of deficiency you might experience is irritated skin. 

You might start to develop dry skin and you might even develop acne. If these problems aren't usual skin problems for you, the root of the problem might have to do with your nutrition. The reason why an omega-3 deficiency will affect your skin is that omega-3 fatty acids have the ability to protect your skin barrier. 

The fatty acids are able to strengthen this barrier and also keep your skin hydrated. Without them, your skin will become dry and weak. You might even develop certain skin conditions such as eczema as a result. 

But what about the occurrence of acne? Omega-3 fatty acids have the ability to fight against inflammation. Acne is a form of inflammation that occurs within your pores. 

By taking more of these fatty acids, you have the chance to soothe your skin and return it to its former health.

More Signs

Besides dry skin, you may also experience dry eyes. That's because omega-3 fatty acids help keep the eyes moisturized and prevent the evaporation of tears.

Those that have chronic dry eyes may be deficient in omega-3 fatty acids. Some studies have found that when those who suffer from dry eyes take omega-3 fatty acid supplements, symptoms of their dry eyes are significantly reduced. 

Finally, when you are deficient in these fatty acids, you might experience more joint pain. Joint pain often has inflammatory causes. Since these fatty acids fight inflammation, it makes sense that you will have more inflammatory pain if you are deficient. 

Omega-3 Fatty Acid Supplements

Now that you know about the dangers of being deficient in omega-3 fatty acids, you might be wondering, "Should I take an omega-3 supplement?" As a matter of fact, taking omega-3 supplements can be very helpful to your health. A lot of omega-3 comes from foods such as fish, but the problem is that not many people eat enough fish to get enough omega-3 fatty acids in their systems.

You would have to eat fish such as tilapia or salmon several times a week to accomplish this. If you don't like fish or don't want to eat fish all the time, omega-3 fatty acid supplements are the perfect alternatives. These supplements are easy to take and they can seriously benefit your health. 

This is true whether or not you're deficient in omega-3 fatty acids. By making sure that you have the right levels of these fatty acids in your body, you won't have to worry about the signs of deficiency such as joint pain and irritated skin. 

All About Omega-3 Deficiency

Omega-3 deficiency is no joke. When you are deficient in these fatty acids, you risk experiencing signs such as joint pain, dry eyes, and irritated skin. Fortunately, taking omega-3 supplements can solve this problem. 

To learn more about omega-3 supplements, take a look at our products here.

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The Benefits of Protein Shots for Nutrition & Weight Loss

The Benefits of Protein Shots for Nutrition & Weight Loss

Erin Schnittker

Did you know that there are almost 2 billion people worldwide who are overweight? Obesity is an especially important problem in the United States where the sedentary lifestyle has been becoming more and more popular over the years along with junk food. The problem many people have is that once they gain weight, it can be a real struggle to lose it again.

Everyone knows that healthy eating is the foundation of maintaining a healthy weight, but what about protein shots? Protein shots are very convenient products that you can bring with you wherever you go. More than that, by supplementing your body with protein, you can give your metabolism a head start when it comes to burning fat and maintaining a healthy weight. 

Keep reading and learn more about why protein supplements (and protein in general) can be so helpful when losing weight. 

Why Is Protein So Important for Weight Loss?

When trying to lose weight, many people make the mistake of thinking that if they eat as little as possible, they can lose more weight at a faster rate. However, this is not necessarily true. Suppose that you only cut down to one big meal a day to lose weight. 

After a few weeks or months, you find that you haven't lost as much weight as you thought you would. Why might that be, you ask? When you cut down your food intake this much, your metabolism will actually slow down instead of speed up. 

This, of course, is not what anyone wants when they're trying to lose weight. A solution to this is to eat more protein. By eating more protein, you can eat three times a day as you normally would and you would still lose weight. You might even gain some muscle in the process, especially if you're going to the gym regularly. 

But how might this be? An important reason for this is that protein is full of hormones such as peptide YY and cholecystokinin that are able to increase your levels of satiety. So, when you eat more protein and cut out carbs and fats, the hormones in the proteins you're eating will make you feel less hungry. 

As a result, you won't want to eat as you normally would and, of course, by cutting down your calories, you will start to lose weight. But the benefits of eating more protein don't stop there. Consuming more protein can actually kickstart your metabolism and help you burn more calories even if you aren't actively trying to burn them. 

But where do protein shots fit into all this? 

Protein Shots Are Full of Healthy Nutrients

While losing weight, it's important that you stay healthy. For example, while weight loss supplements such as protein shots can be great for your health, they aren't the only thing to consume when you're trying to lose weight. Instead, you should have a balanced diet while reducing your carb and fat intake. 

That way, you won't be deprived of important nutrients when you're trying to shed a few pounds. But you might be wondering why you should bother taking protein shots when you could get protein from other sources. For example, you could get plenty of lean protein from a steak or a piece of chicken. 

While this is true, you will find that even if you eat lean meat every day, you still might not be getting enough protein. That's because both a piece of steak and your appetite have limits. Meat will only provide so many grams of protein per service. 

Protein shots, on the other hand, will be able to provide you with much higher levels of protein per serving. You also won't have to waste time cooking and preparing your protein shots since they are ready to go whenever you are. And keep in mind that protein shots don't only have protein. 

They are also full of healthy nutrients such as calcium, sodium, and iron. These nutrients are important for various functions throughout your body. By supplementing your diet with them, you can make sure that you stay full of energy and vigor while losing weight. 

You won't even have to worry about the calories within the protein shots themselves. Protein shots hardly have any calories. Besides that, protein burns itself off so fast (and helps to burn calories in general) that the calories in a protein shot hardly matter. 

Protein Shots Can Help You Build Muscle

Most people want to gain muscle while losing weight. That way, they'll have some defined muscles to show off after they lose a few pounds. Protein shots can help you accomplish that without any problems. 

You will find that when you combine protein shots with regular exercise, you will be able to burn fat and build muscle in no time. This is important because when you lose weight, a common problem that people have is that their muscle mass declines as well. Consuming more protein can make sure that you don't lose any important muscle mass.

For the best results, you should take a protein shot after exercising. This is important because after you exercise, your body will be flowing with energy and your metabolism will be boosted, but it won't stay that way. By taking protein after you exercise, the protein can help keep your metabolism active and it can help your muscles grow and repair themselves. 

The Benefits of Protein Shots

Protein shots are full of benefits for those looking to lose some weight. By consuming more protein, you can give your metabolism a head start and you can start burning calories faster than ever before. 

To learn more, check out some of our products here

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What is a Carb Blocker and How Does it Work?

What is a Carb Blocker and How Does it Work?

Erin Schnittker

Did you know that 9.3% of Americans are on a weight-loss diet right now? If you're one of them, no doubt you'd appreciate a little helping hand to get those excess pounds tumbling off.

Carb blockers are weight loss supplements that have been on the market for a few years now. But are you a little mystified as to how they work? Would you like to know what types of diet they work with and what results they can give?

Join us as we explore the world of carb blockers. We'll look at what they are, how they work, and how they could help you to achieve your weight loss goals.

What Are Carb Blockers?

Carb blockers, sometimes marketed as starch blockers, are weight loss supplements that disrupt the body's ability to absorb carbohydrates.

When we eat carbohydrates, the body breaks them down into sugars, and they enter the bloodstream. In response, the body releases insulin from the pancreas. Insulin helps the cells accept and use this sugar for energy.

Therefore, carb blockers are of interest to people who are trying to lose weight and people who want to control their blood sugar. By slowing down the digestion of complex carbohydrates, they may reduce the sugar spike when you eat certain foods. 

If you have diabetes, it's important to talk to your doctor before taking carb blockers. 

They may help people trying to lose weight by reducing the number of calories the body absorbs from complex carbohydrates. 

How Do Carb Blockers Work?

Complex carbohydrates are chains of sugar molecules that the body breaks down and turns into energy. We find them in pasta, rice, bread, potatoes, and vegetables. During the digestive process, the body breaks down these complex chains into glucose that the cells use for fuel.

To break complex carbohydrates down into glucose, the body uses the digestive enzyme amylase. Some carb blockers work as amylase inhibitors. They stop the body from breaking down some of the carbohydrates you eat, allowing them to move through the body without being digested.

 Your doctor may prescribe them, or you can buy carb blockers online.

The body processes simple carbohydrates differently. These are small chain sugars that we found naturally in milk and fruit. They also abound in goodies like candy, cakes, cookies, and ice cream. 

Carb blockers will not slow the absorption of these types of carbohydrates.

Another reported benefit of some carb blockers is that they increase the amount of resistant starch that reaches your large intestine. Resistant starch resists being broken down in the small intestine. The large intestine then ferments these starches.

It can then release beneficial short-chain fatty acids and increase healthy gut bacteria levels.

How Effective Are Carb Blockers?

It's good to be realistic about the effectiveness of carb blockers. Although they may help to neutralize some of the digestive enzymes, don't expect them to completely block absorption. The body is a complex machine and will find a way to break many of them down.

Some products marketed as carb blockers are derived from Garcinia Cambogia. This is a tropical fruit, native to India. The active ingredient is Hydroxycitrate (HCA). 

Hydroxycitrate (HCA) can be used to improve weight loss. It may do this by preventing fat storage and controlling appetite. Other people use this to reduce fatigue during exercise.

Some may also include chromium polynicotinate. Studies are ongoing into its effect on health. However, the FDA permits this health claim on chromium picolinate dietary supplements:

"One small study suggests that chromium picolinate may reduce the risk of insulin resistance, and therefore possibly may reduce the risk of type 2 diabetes. FDA concludes, however, that the existence of such a relationship between chromium picolinate and either insulin resistance or type 2 diabetes is highly uncertain."

The NIH also reports that in 2019 tests on overweight or obese patients, those taking chromium picolinate supplements lost significantly more weight than those taking the placebo.

Before starting any supplement, check with your doctor about whether they will interact with any medications you are currently taking. 

What Are the Side Effects?

Side effects vary from person to person and more large-scale research is needed on these supplements. However, the NIH reports the following side effects are possible from Garcinia Cambogia:

  • Headache
  • Nausea
  • Upper respiratory tract symptoms
  • Gastrointestinal symptoms
  • Mania
  • Liver damage

The severity of the side effects will depend on the individual. Talk to your doctor before starting any supplement.

How to Use Them in Your Weight Loss Program

If you decide to use carb blockers, incorporate them into a healthy lifestyle. They are not a substitute for eating a nutritious, varied diet and engaging in regular exercise.

Always carefully follow the manufacturer's instructions. Often you take the tablets around 30 minutes before a meal, usually with a glass of water. 

The Verdict: Should You Use Carb Blockers?

Carb blockers can be a helpful supplement as part of a healthy lifestyle.

By reducing the amount of carbohydrates broken down by the body, they may reduce the number of calories the body can absorb. This can have a beneficial effect on blood sugar levels and help people to lose more weight. Most people do not suffer severe side effects, and they can have a positive impact on the level of good bacteria in your gut.

At Garcia Weight Losee & Aesthetic Centers, we stock a range of weight loss supplements. Used either on their own or in conjunction with other supplements, they may help you to achieve a healthy weight more quickly.

Check out our range today!

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how to stop over eating

Why You Can't Stop Overeating and How to Get Control

Erin Schnittker

Did you know that two-thirds of adults in the United States are either obese or overweight? Many people aren't even aware of what a healthy weight looks like anymore. 

There are plenty of things that can lead to someone becoming overweight or even obese, but one of the primary ones is overeating. For most people, "calories in vs calories out" is how you start weight loss. If you consume more calories than you expend, you'll gain weight.

If you're not consistently working out, you'll gain fat instead of muscle. If you're not exercising, you need to stop overeating.

But that's easier said than done, right? How can you stop overeating and live a healthy lifestyle when you're so acclimated to eating so much food?

Let's talk about it. Read on to learn a few tips that can help you eat less without depriving yourself.

Know Your Trigger Foods

Many people who find themselves over-eating have specific "trigger foods." These are foods that someone is unable to stop eating even if they're no longer hungry (or even feeling ill). 

For some people, these are salty snacks. For others, it may be ice cream or chocolate. Basically, if you buy a type of food and get through an entire family-size container in a day or so, it's likely a trigger food.

While you shouldn't deprive yourself (more on that later), it's a good idea to avoid these trigger foods most of the time. When you don't have them available to you, you can't eat them.

To make this easier, never go to the grocery store when you're feeling hungry. You'll be more likely to buy those trigger foods!

Identify if You're Hungry, Thirsty, Anxious, or Even Bored

Many people eat when they're not hungry at all! While the occasional snack is okay, if you're struggling with your weight, try to identify why you're eating.

If you're hungry, feel free to eat. You shouldn't ignore your hunger signals, even if you're on a diet. That said, sometimes those signals are deceptive.

It's possible that you're just thirsty. Drink a glass of water when you're feeling peckish and see if the feeling goes away. 

You might also be feeling anxious or bored. If you're under-stimulated or feeling uncomfortable, you might turn to food for entertainment or comfort. 

Eat Filling and Healthy Foods

When you are feeling hungry, commit to making most of your food healthy and filling. We love the 80:20 method (you eat healthy foods 80% of the time). 

Look for "volume foods" like vegetables and greens that you can eat a lot of without eating too many calories. Consider swapping some of your carbs with these foods (for example, if you make a burrito bowl, substitute half of your rice with spinach). 

Look for foods with plenty of protein and fiber. These foods will keep you feeling satisfied and they also promote weight loss and muscle growth. 

You can find healthy snacks that are tasty without being "bad" for you. Tasty protein bars, hummus with vegetables, and apples with peanut butter are all great options because of their fiber and protein content. 

If you're struggling to feel full or get all of the nutrition that you need, consider adding dietary supplements. 

Portion Your Snacks

When it is time to snack, even if you're eating "junk food," make sure that you portion everything out. Resist the urge to pull chips straight from the bag, eat ice cream straight from the carton, or eat sugary cereal right from the box.

Instead, grab a bowl and pour a serving or two in. You'll find that you don't mindlessly snack on it and that you'll feel full when you're done eating. Bonus: your snacks will last longer! 

Don't Deprive Yourself 

It may be surprising that we're advocating for you to eat snacks and your favorite "bad" foods, but it's for good reason. You need to get rid of the "diet" mentality. 

When you "diet," you're making a short-term change by getting rid of your favorite foods and drastically dropping your calories. This isn't sustainable. Everyone knows that when you "can't have" something, you want it that much more. 

When you eat "unhealthy" foods in moderation, you won't be as obsessed with them. You'll be able to learn how to include them in an otherwise healthy lifestyle instead of demonizing them. 

Meal Plan

Planning out your meals ahead of time is a great way to stop yourself from overeating. Better yet, plan your meals for an entire week so you don't over-shop at the grocery store.

Aim for every meal to have protein, vegetables, carbs (in moderation), and fiber. Even your breakfast and lunch should be nutrient-dense if possible. 

Write down everything that you're going to need for all of your meals and take that list to the grocery store. If you struggle with self-control at the grocery store, order your groceries online so you can't pick up any extra snacks. 

Meal planning will save you time, money, and excess calories. 

Slow Down During Meals

If you rush to eat, you're almost certain to eat too much. You aren't giving your body enough time to feel full. By the time your meal is over, you may start to feel nauseous because you've over-eaten. 

Slow down with your meals and be more mindful of what you're eating. If you're worried about your meal getting cold, don't be afraid to microwave it if it means that you'll slow down. 

You Can Stop Overeating

Try one or several of these tips to help you stop overeating. Overeating is rarely about hunger. If you nourish your body with healthy foods and notice real hunger signals, you'll find that it's easier for you to maintain a healthy lifestyle. 

Are you looking for weight loss supplements, carb blockers, and everything else you might need to drop some excess weight?

Check out our bestsellers and start your weight loss journey today.

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10 Easy Ways to Boost Your Metabolism

10 Easy Ways to Boost Your Metabolism

Erin Schnittker

Since 1975, worldwide obesity has nearly tripped. Over 1.9 million adults are overweight, with 650 million obese. Unfortunately, losing weight isn't easy for everyone.

Here are 10 easy ways you can boost your metabolism to start losing weight. Your metabolism determines how quickly your body burns calories. If your metabolism is slow, you could experience fatigue, food cravings, and other issues.

Don't let your slow metabolism slow down your weight-loss efforts. Instead, discover how to speed it up with these tips today.

1. Drink Cold Water

Start every morning off with a glass of ice-cold water.

Drinking 500 ml of water can increase your metabolic rate by 30%. People who drink water are more successful at losing weight than those who prefer sugary drinks. Drinking water instead can reduce your daily calorie intake.

Water's calorie-burning effect is greater if you drink cold water. Your body will require energy to heat the water up to your body temperature.

Try to drink about half of your weight in ounces every day.

Plan to drink water before meals, too. Drinking more water will fill up your stomach. Drinking water about 30 minutes before meals could help you eat less.

Again, you'll start reducing your calorie intake, which could help you lose weight. 

2. Eat More Protein

You are what you eat! If you want to boost your metabolism for a healthy lifestyle, focus on eating more protein.

Eating could help increase your metabolism for a few hours due to the thermic effect of food (TEF). Protein triggers the highest rise in TEF. Your body will need to digest, absorb, and process nutrients during this process.

Consuming more protein could also boost your metabolic rate by 15 to 30%.

Carbs can increase your metabolic rate by 5 to 10%, while fats can increase the rate by 0 to 3%.

Eating more protein could also help you feel full longer. You can avoid overeating, which could otherwise cause weight gain. Adding more protein to your diet could reduce your calorie intake, too.

Meanwhile, eating protein can reduce the drop in metabolism that occurs as you lose fat. Protein reduces muscle loss, which is often a side effect of dieting. 

Adjust Your Diet

There are plenty of other foods you can add to your diet and weight loss program to increase your metabolism.

For example, you might want to try foods that contain more iron and selenium. These minerals can benefit your thyroid, which regulates your metabolism.

Otherwise, a diet low in iron or selenium could reduce your body's ability to produce hormones, which can slow your metabolism.

Foods that are rich in selenium and iron include seafood, meat, nuts, and legumes.

Legumes and beans are also high in protein. Remember, your body has to burn more calories to burn these foods, which could benefit your metabolism.

If you want to add more flavor to your meals, use ginger.

Ginger has metabolism-boosting properties. It can also decrease feelings of hunger to keep you feeling satisfied. 

As part of your weight loss program, you might want to look into apple cider vinegar. You might find dietary supplements that contain apple cider vinegar, too.

Apple cider vinegar could help you lose weight. It could slow your stomach from emptying while enhancing feelings of fullness. 

Sometimes, you can't get the nutrients you need from your diet alone. Consider using weight loss supplements, too. 

3. Get On Your Feet

Get on your feet and step away from the desk! Sitting for long periods of time could prove detrimental to your health. You'll burn fewer calories, which could cause you to lose weight.

Instead, try switching to a standing desk. Stand up every few hours and stretch those legs. 

4. Break a Sweat

For an overall healthy lifestyle, make sure you're working out as well. Try more high-intensity interval training (HIIT) this year. HIIT involves quick, intense bursts of activity.

These burns can help boost your metabolic rate, helping you burn more fat.

5. Start Lifting

If you're not a fan of HIIT workouts, try using your muscles. Muscle is more metabolically active than fat. In other words, building muscle can help increase your metabolism.

You can burn more calories daily, even while resting, after lifting weights.

Weight-lifting can also help you retain muscle. It could help combat the drop in metabolism that occurs during weight loss programs, too. 

6. Sip Some Tea

It's not enough to adjust your diet. The beverages you drink can impact your metabolism, too.

Try drinking more oolong and green tea. Green tea can help convert fat stored in the body into free fatty acids. Your fat-burning rate might increase as a result.

In fact, these teas could increase your metabolism by 4 to 5%.

7. Consume Spicy Foods

Consider adding more peppers to your diet. Peppers contain a substance that can increase your metabolism called capsaicin. 

Alone, you might not notice results from eating peppers regularly. Make sure you're combining this tip with the others on this list! 

8. Don't Skip Meals

If you're trying to lose weight, you might feel encouraged to skip meals. Don't! Undereating could cause you to lose muscle mass.

Your metabolism will start to slow down as a result.

Instead, make sure you're getting enough protein and nutrient-dense foods.

9. Get Enough Rest

Sleeping will give your body the chance to rest, especially after intense workouts. Try to get seven to nine hours of sleep each night. 

If you're struggling to sleep, try:

  • Avoiding eating too late
  • Avoiding light disruption
  • Choosing a comfortable mattress, pillow, and sheets
  • Avoiding naps
  • Disconnecting devices 30 minutes before bedtime
  • Yoga, meditation, and other relaxation techniques

Otherwise, inadequate sleep could cause you to gain weight.

10. Eat Probiotic Foods

Try adding more probiotic-rich foods to your diet. These foods can balance the positive bacteria in your gut. They could help reset your metabolism, too.

Consider eating more Greek yogurt, which is rich in probiotics. 

Shed Those Pounds: 10 Ways to Boost Your Metabolism and Lose Weight

Want to get rid of those unwanted pounds? Consider using these tips to boost your metabolism this year. 

Try to maintain consistency as you use these tips. Over time, you should start seeing results.

Searching for the best weight loss supplements available? We're happy to help.

Check out our best sellers today to get started. 

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15 Healthy Snack Options That Can Help You Lose Weight | Garcia Weight loss

15 Healthy Snack Options That Can Help You Lose Weight

Erin Schnittker

In a recent survey, more than 25% of Americans reported snacking multiple times a day. Snacking is great, but if you are trying to lose weight, it can be hurtful to your goals. 

If you choose healthy snack options in moderation, then you can still meet your weight-loss goals without getting rid of your snacking habits.

Here are a few of our favorite nutritious treats to help you snack smarter and live a healthy lifestyle.

1. Apples and Peanut Butter

Apples and peanut butter is one of the most classic snacks around. You can't go wrong with this duo.

Apples are high in fiber, which is good for the digestive system. Peanut butter is not only delicious, but also high in healthy fats and extremely satiating. So, a little goes a long way.

2. Mixed Nuts

Nuts are a great choice if you need a quick boost of protein. One serving of mixed nuts can pack in 5 grams of protein

When it comes to nuts, the options are endless. Some popular varieties include almonds, peanuts, macadamia nuts, cashews, almonds, and pecans.

It is important to note that nuts are not a low-calorie choice, so you need to be mindful of your portion size.

3. Celery and Cream Cheese

Calling all celery juice fanatics! Celery is a low-calorie vegetable that is great for the digestive system. Paired with cream cheese, it makes a delicious and healthy treat.

You can even spice this snack up by adding some "Everything But the Bagel" seasoning.

4. Popcorn

If you like volume in your snacks, then popcorn is the way to go. There are many delicious low-calorie popcorn options on the market today that allow you to eat a large amount while still staying under your daily caloric intake goal.

Be mindful of how you are making popcorn. Cooking popcorn in oil can add extra unwanted calories.

5. Protein Shake

Protein shakes make for an excellent nutritious and filling snack option. For those with a sweet tooth, protein shakes can easily be made into milkshakes by blending them with some ice.

If you are looking for a delicious and satiating protein shake, then check out our Hunger Control Shakes in both chocolate and vanilla.

6. Greek Yogurt with Berries

If you want a decent ice cream substitute, then greek yogurt with berries is a great option. It generally has less sugar and more protein than the average bowl of ice cream.

There are dozens of greek yogurt flavors to choose from and many different types of berries to top them with as well.

7. Watermelon

Because watermelon is made up of mostly water, it makes for a yummy, low-calorie treat that can also help you stay hydrated.

One serving of watermelon is made up of 91% water and contains only 30 calories. While fresh watermelon is amazing on its own, it is also delicious when frozen or added into shakes.

8. Carrots and Hummus

If plain carrots just don't cut it for you, then try dipping them in hummus. You will get your veggies in with the carrots while also taking in healthy fats from the hummus.

Hummus comes in a variety of flavors, so you can change it up whenever you want.

9. Tuna Salad and Crackers

Tuna is an excellent source of vitamin D and protein. Pairing it with crackers will be sure to leave you feeling full for hours.

If you want to make your tuna salad healthier, you can substitute the mayonnaise for plain greek yogurt or avocado.

10. Cheese and Crackers

If tuna isn't your thing, then cheese is also a great topper for your favorite cracker. When eaten in moderation, cheese can help to lower blood pressure while also increasing your protein intake.

Some of the healthiest cheese options are Mozzarella, Ricotta, and Parmesan. 

11. Cottage Cheese

Cottage cheese is high in both protein and calcium, which is excellent for bone health. While cottage cheese is delicious on its own, some people love to add in extras such as pineapple or toasted nuts.

If you can't get enough of cottage cheese, then try out this cottage cheese protein pancake recipe.

12. Granola Bars

If you need a quick and easy snack on the go, then granola bars are a great option. Many granola bars are full of unneeded sugar, so it is important to read the nutrition label before you buy them.

In addition to granola bars, protein bars are also a great quick snack. Click here to check out a few of our protein bar options.

13. Dark Chocolate and Almonds

If you are looking for a sweet and salty snack, then try pairing dark chocolate with almonds. In moderation, dark chocolate can be highly beneficial. It is rich in minerals such as magnesium, zinc, and iron.

This snack is not low in calories, so it is important to moderate your intake.

14. Chia Pudding

Chia seeds are a superfood that is high in protein, calcium, and zinc. They are also known to increase "good" cholesterol and reduce spikes in blood sugar.

To make chia pudding, all you need to do is combine chia seeds, milk, and honey (or another sweetener) and let them sit in the fridge for two hours. The chia seeds will soak up the milk, creating a pudding-like texture and a tasty snack.

15. Roasted Chickpeas

If you love salty chips, then roasted chickpeas may be a great alternative for you. Chickpeas are very high in fiber and can also help prevent constipation and control blood sugar. Roasting chickpeas gives them a crunchy texture that makes them an excellent option for chip-lovers.

All you have to do is rinse your chickpeas, season them, and then dry them out in the oven. You can make this snack in bulk and store it in the pantry.

Try These Healthy Snack Options Today

So, if you want to start your healthy eating journey, then we hope these healthy snack options give you some inspiration. Eating healthy doesn't have to be a bore. There are many delicious alternatives for you to consider.

If you are trying to lose weight, then feel free to check out all of our healthy snacks and weight-loss supplements today.

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