The supplement industry is a huge industry that generates a huge profit. I believe they make so much money because they prey on people who are looking for a shortcut. These people have no patience and want results now. They think a pill will help them lose weight quickly and immediately get them to their goal. However, you need to be willing to put in the work to lose fat and gain muscle. Supplements cannot do the work for you.
However, supplements are not all bad. They can help you achieve your weight loss goals. But they only work in conjunction with your current habits. If you are eating properly, exercising regularly and sleeping the right amount, then supplements can take you to the next level of your weight loss journey. But you do not need to take any supplements! If you cannot afford them or simply do not want to add something else into your routine, then do not worry about them.
If you are interested in trying supplements, I have listed the five that I use the most and will help you see results. These are for the people who are focusing on fat loss.
1. Multi-vitamin and Fish Oil
I try to keep my supplement intake as low as possible. However, I sometimes need help in getting all of my vitamins and minerals in. If your macros are not on point, then adding a multi-vitamin and a fish oil can help you a lot. There are a lot of brands out on the market. You can get higher quality vitamins, but do not worry if you cannot afford them. I usually get whatever is on sale on Amazon. However, I am sure there are better ones out there. You need to make the right decision for you and your budget.
This is one of my favorite supplements. A good pre-workout can really help you get the most out of your gym sessions. But please be careful. Do not over do it with the pre-workout. Your body will eventually adapt to it and it will no longer work. I will use a pre-workout for two weeks and then take one week off. Then, I will use it for three weeks and take another week off. I mix up my usage so the pre-workout is still effective.
Protein is an incredibly important part of losing fat and getting lean. It is best to get it from your diet. Lean meats, fish, eggs, and dairy are all good sources of protein and you should fill your diet with these. If you need to add in more, then supplement. I have recently started using a better quality protein supplement and I feel great, but I cannot honestly say it is any better than the generic version you buy at Walmart. So if you cannot afford pricey protein powders, that is okay. Just be sure you are only supplementing because you cannot get your protein needs met through whole foods.
Caffeine can help you a lot, especially when you have a tough workout planned. However, you must be careful with how much you consume. Your body can quickly become adapted to it and it will lose all of its effectiveness. You can drink coffee or take caffeine pills. Before you start guzzling it down, be sure to google how much caffeine you personally need. Too much can make you jittery and anxious.
Thermogenics are fat burners. These are a great tool if you use them the right way. Most people, however, use these for the wrong reasons. These are not a shortcut! If you have over 50 pounds to lose, then you do not need these yet. If your nutrition is terrible, these will not magically fix your diet. Thermogenics are best used for people who need to lose the last 10-15 pounds to reveal abs. They can also be used for a short period of time if you have a very specific goal with an end date, like a wedding or vacation. Just remember that thermogenics are not there to eliminate the work. They are only effective if your nutrition is on point.
These five supplements can help you lose fat as you continue your weight loss journey. Do not feel like you need to use any of them. You can achieve your goals through proper nutrition, consistent exercise, and plenty of sleep. In fact, I do not recommend starting to use supplements until you have those three things in check. Supplements are a great tool, but they are not foundational to your weight loss journey. Just make sure your macros are on point, you are hitting the gym, and sleeping 7-8 hours at night and you will be just fine.