NutraChamps Blog

Tag: weight loss

From Weed to Wonder: How Dandelions Can Boost Your Health
Have you ever stopped to smell the flowers? If you have, chances are you’ve encountered a dandelion. This little yellow flower that’s often considered a pesky weed has more benefits than meets the eye. From its leaves to its roots, dandelions are a powerhouse of health benefits that have been used for centuries in traditional medicine. In this blog post, we’ll explore the surprising benefits of dandelions and why you should consider adding them to your diet.

Digestive health:

Are you someone who struggles with bloating, constipation, or other digestive issues? Dandelions can help! Dandelion leaves act as a natural diuretic, which means they can help flush out excess water and salt from your body. This can help reduce bloating and water weight. Additionally, dandelion roots have been shown to increase bile production, which aids in digestion and can help alleviate constipation.

Liver detox:

Your liver is responsible for filtering toxins from your body, but sometimes it can use a little extra support. Dandelion root has been used for centuries in traditional medicine as a liver detoxifier. It contains compounds that stimulate the liver and increase bile production, which helps remove toxins from the body. Additionally, dandelion root is rich in antioxidants, which can protect the liver from damage caused by free radicals.

Immune system booster:

Dandelion leaves are packed with vitamins and minerals that can help boost your immune system. They contain high levels of vitamin C, which is essential for immune function. Additionally, dandelion leaves contain vitamin A, vitamin K, and iron, all of which can help support a healthy immune system.

Weight loss aid:

If you’re trying to lose weight, dandelions can be a helpful addition to your diet. Dandelion leaves are low in calories and high in fiber, which can help keep you feeling full and satisfied. Additionally, dandelion leaves have been shown to have a prebiotic effect, which means they can help promote the growth of healthy gut bacteria. This can help improve digestion and aid in weight loss.

Skin health:

Dandelion root has been used for centuries as a natural remedy for skin issues. It contains compounds that have anti-inflammatory properties, which can help reduce inflammation and irritation in the skin. Additionally, dandelion root is rich in antioxidants, which can help protect the skin from damage caused by free radicals.

From digestive health to immune system support, dandelions have a lot to offer. This little yellow flower is a powerful natural remedy that has been used for centuries in traditional medicine. If you’re interested in incorporating dandelions into your diet, there are many ways to do so. You can add dandelion leaves to salads, smoothies, or stir-fries, or try dandelion root tea for a liver detox. NutraChamps even offers a liver detox supplement that contains dandelion root. So the next time you see a dandelion, don’t think of it as a pesky weed. Instead, think of it as a little powerhouse of health benefits.

Sources:

Schütz K, Carle R, Schieber A. Taraxacum–a review on its phytochemical and pharmacological profile. J Ethnopharmacol. 2006 Oct 11;107(3):313-23. doi: 10.1016/j.jep.2006.07.021. Epub 2006 Aug 8. PMID: 16950583.

Clare BA, Conroy RS, Spelman K. The diuretic effect in human subjects of an extract of Taraxacum officinale folium over a single day. J Altern Complement Med. 2009 Aug;
May 9, 2023
What is Exercise Snacking?
From reading the title of this blog post, you might just be thinking, “does this actually mean I can have a snack while I am working out? I’m in!”

Well, we are sorry to disappoint but there is actually no eating involved in this concept of exercise. This fitness trend involves a short bursts of movement that gets the blood pumping and you can integrate into your daily life.

It’s a great alternative to blocking out a large chunk of your day travelling to the gym, working out, and then heading home. You can partake in exercise snacking throughout your day at home or at the office (if it allows). Keep on reading to learn just how easy and effective this can be!

What are the benefits of moving your body and working out?

According to the Bureau of Labor Statistics, only 19.3% of the US population was engaged in sports or exercising everyday in the year 2019.* (citation below)

That number is quite small in comparison to how important exercise is in our daily lives. Movement is not only important for our overall physical health, but also our mental health.

Here are just some of the many benefits that daily exercise provides:
- It improves your memory and cognitive functioning
- Controls weight
- Combats a plethora of health conditions
- Improves your mood
- Can improve sex life
- Can improve sleep
- Boosts energy
We should move our body not only because it helps us tone up physically, but also because it makes us feel so much better!

What is exercise snacking?

Exercise snacking was birthed from research coming out of HIIT training (high intensity interval training). This form of high intensity training involves pushing yourself to the maximum with intervals of rest in between.

Research has found that these active breaks can actually be spaced out throughout the day! The beauty of practicing exercise snacking is that it doesn’t even involve fancy equipment or heading over to the gym. Exercise snacking could look like climbing three flights of stairs three times a day, or walking for 2 minutes every 20 minutes!

The point of exercise snacking is to increase your heart rate. You can do any of this movement in your regular clothes, some great examples include jumping jacks on the spot, 10-15 walking lunges, dancing to your favorite song, taking the stairs, or squatting while you’re waiting for your lunch to warm up in the microwave.

Not only can exercise snacking eliminate the problem of sitting for too long, but it can also boost productivity, energy, and support metabolic health. A great way to get started is by getting your coworkers involved or making an effort to do some movement during your lunch break and any other breaks you get during your work day.

Many of us think that fitness and exercise needs to look a certain way like going to the gym for an hour or jogging outside, the truth is that it doesn’t need to! By making the time to take short breaks of movement throughout the day, you’re still reaping the benefits of exercise. Try it out for a couple of weeks and notice how you feel! It might just become apart of your lifestyle.

Sources
1. “Physical Activity – Statistics & Facts.” Statista, 28 March 2023, https://www.statista.com/topics/1749/physical-activity/#topicOverview. Accessed 19 April 2023.
February 23, 2023
The Psychology of Weightloss
You may have heard of weight-loss apps like Noom, WW (Weight Watchers), and MyFitnessPal before.

They’re popular among many smartphone users, even those among us who are not actively looking to lose weight. They are wonderful measures of how much we are eating in a day, the macronutrients that we are ingesting, a way to gain weight, and even a way to track in the short-term or the long-term. This is what I love about these apps; they provide motivation, coaching, and guidance for your health journey, no matter the goal.

So why did these apps come about? Apps like these came about for convenient accountability. When your phone is always in your pocket or in your purse, it’s harder to make excuses. We no longer need to see a nutritionist, dietician, or doctor (although I highly advise against getting rid of your family physician); we have all the advice we need in the palm of our hand.

That being said, some of these apps don’t work quite as well as others when it comes to weight loss. For example, when using an app like MyFitnessPal, which is fantastic, you may only focus on the calories and ignore the types of food that you ingest. You may be hitting your target calorie count (or below it), but maybe you’re eating foods void of any nutrients, or maybe you’re only getting 4 hours of sleep a night. You may just be going through a stressful period of time where your body is trying to hold onto weight as a coping mechanism.

It will also depend on who’s using the app. Are you overweight and familiar with using an app for meal tracking? Then sure, the app might work for you. However, one study showed that for the average primary care patient, introducing a smartphone app was unlikely to produce significant weight change*. This comes as no surprise; many of us have trouble self-monitoring our diets and need more accountability.

So what makes an app work? What is it that people need to stay accountable, and make lasting changes to maintain a healthy living?

Behavioural Weight Loss

Many of us have been victims of fad diets. We restrict until we hit our goal weight or until our body tells us it’s had enough, and then we binge from all of the restrictions we placed on ourselves. Yet, even with that knowledge, at any single moment in the United States, about 70% of the population is trying to lose weight or “be healthy” by restricting their food intake and increasing their exercise.

So why do we keep doing the same thing over and over again? It turns out that only 20% of these people are making the necessary lifestyle changes needed to be healthy in a sustainable way.

Sure, there may be a physical and maybe even mental change in your behavior when you lose weight successfully from calorie restriction. We already know that when you eat fewer calories, you are able to lose weight. But this isn’t maintainable long-term.

Today, I’m going to share some other ways of thinking about weight loss (feel free to insert your own goal here – everything is applicable!) so that you can achieve more realistic and long-term results. This is not new information. As I said above, many apps are already taking part in behavioral science to alleviate some of the negative connotations of diet culture. In the end, we’re all on a diet, whether we restrict calories or not. But what else can we do to make sure we don’t only focus on food?

Behavioral + Lifestyle Changes For Success

If you’ve only tried calorie counting and exercise in order to lose weight, consider the following options. Some of these might sound familiar to you, while others may feel completely foreign. I suggest introducing one new thing to your current routine and seeing how it works over the span of a week, maybe even up to a month, before adding a new lifestyle change.

Goal setting

This seems obvious. But how often do you go on a diet simply hoping to fit back into your jeans from 5 years ago? Or maybe you’re trying to fit into a dress for a wedding set 6 months from now?

In this case, you aren’t just aiming to “lose weight”. You are setting a quantitative (measurable goal. You can do this in many different ways, but I personally enjoy the SMART method:
- Specific: Make your goal as specific as possible. You don’t want any second-guessing when it comes to whether or not you’ve achieved your goal.
- Measurable: Either a number on the scale, fat percentage lost or gained, calories or anything that can be measured (quantitative or qualitative). This could even be on a scale of 1-10, if you were measuring your mood, for example.
- Achievable: Is this goal realistic? Evaluate your past history with health and fitness and figure out if your goal is attainable in your set time frame.
- Relevant: Write down how your goal is relevant to your health or lifestyle. How will achieving your goal makes you feel and why is it important to set this goal?
- Time-Bound: If you don’t set a deadline, will you ever really achieve it? Sometimes this is just a safer bet, especially for those like me who tend to procrastinate!
This way, if you have a goal of fitting into a dress in 6 months, you can write it out as follows:
- Specific: I want to fit into my bridesmaid dress (and feel confident in it) for Liz’s wedding in December.
- Measurable: I won’t go by weight, because I could gain muscle, but I will know it fits by putting it on.
- Achievable: If I lose 1-2 pounds a week, this is achievable. Realistically, I need only lose 6-8 pounds to fit into the dress. Once I achieve this, I will need to maintain it until the wedding. Given my history of weight loss, this is possible.
- Relevant: Once I fit into the dress, I am confident I will feel and look great at the wedding. I am also confident I can maintain that weight and will make sure not to lose any more in order to feel healthy.
- Time-Bound: I have 6 months to achieve this goal.
Setting personal targets is important in the behavioral component of weight-management programs, whether you use an app or not. Research ishows that creating this “intention” actually motivates you to change your behaviour*. It’s actually important to set both types of goals to avoid bursts of calorie restraint for specific holidays or events.

Calories In + Calories Out Myth

I had a feeling this title would catch your attention. Sure, when you eat less, you’re likely to lose weight. But it’s important for you to know a few things about the quality of calories, the inaccuracy of nutrition labels, and the inaccuracy of wearable technology.

First things first: not all foods are created equal. I won’t get into this too much, but it’s important to remember that the quality of food will influence everything in your life. Not only will it show on your body, but you may feel brain fog, lethargy, stress/anxiety, feelings of depression, and just a general lack of motivation if you eat food void of nutrients.

Secondly, I’ve written about How To Read Nutrition Labels in the past, but I didn’t touch on how inaccurate calorie counts can be when it comes to our complex bodies! Imagine this: you eat a slice of pizza and it’s supposed to be 250 calories. However, maybe your body only absorbs 200 calories from that slice. On top of that, other variables such as consistency of slice size, how the food is prepared (different ingredients), and what your body is going through at the time will make a big difference. Say you eat that slice after a 10km run; your body will welcome the grease and complex carbs. If you just spent the same amount of time studying, you may have burned some calories, but your body may store some of that fat rather than use it for fuel.

Finally, do you ever wear a smartwatch like a FitBit or an Apple Watch on a run and then compare your distance with your running partner? I find that 9 times out of 10, our distances are different. The same goes for calories burned in a workout. Always take this number with a grain of salt. Some workouts promise you’ll burn hundreds, maybe over a thousand, calories but there are too many variables to consider and this should never be taken at face value.

Think twice before using calorie counting as your end-all, be-all. I’m not telling you to stop counting calories. However, in order to make lasting changes in your weight, you must also consider the behavioral changes that enhance your diet.

Important Factors To Consider

There are lots of important factors to take into consideration when it comes to weight loss (or gain): genetics, medical conditions, your environment (work or home), behavioral tendencies, past history, your gut microbiome, and more.

Behavioral Therapy is the one I want to focus on. This is the foundation of your long-term weight loss success, especially for those who haven’t been able to achieve their goals in the past.

Behavioural psychology aims to understand why we behave the way we do and analyse patterns in our actions and behaviours. In order to achieve healthy weight loss, we need to understand the factors that influence weight-gain, like easy access to unhealthy foods.

Behavioral therapy includes any or all of the following:
- Self-monitor through apps or do weekly weigh-ins.
- Educate yourself using media like courses, books, or YouTube videos.
- Find non-food rewards to use as reinforcement (ex. buy a new shirt when you’ve reached goal weight, take a bubble bath, or get a massage).
- Social support from family and friends – creates a sense of accountability, especially if you’re doing it in a group!
- Motivational Interviewing with your healthcare provider.
- Expect setbacks – create an emergency plan for relapses.
- Mindfulness for stress reduction.
- Good quality sleep.
Have you tried any of the behavioral methods above? Incorporating just one at a time and can be beneficial, but it is certainly possible to do them all if you make the time and put in the effort!

Conclusion

The great thing about behavioral changes is that they are very low-risk, so combining that with weight loss is a win-win*. Not only do you get to lose weight at a steady, maintainable pace, but you also learn more about how to treat your body in the long run.

If you aren’t planning on using your phone for accountability, you can look for other options like in-person Diabetes Prevention Programs (DPP), which cover specific topics like Four Keys to Healthy Eating Out, Three Ways to Eat Less Fat and Fewer Calories, and Preventing Relapse. According to the CDC website, “It’s a year-long commitment including 22 learning sessions (in-person or online) and frequent contact with a lifestyle coach. Insurance will cover this program for people who have a BMI over 25 and a confirmed diagnosis of prediabetes. Not diabetes, only prediabetes. The DPP curriculum is available for free on the Centers for Disease Control (CDC) website.”. It’s great to know that some proactive measures have been put in place for those looking to take control of their health. To find a recognized DPP program in your state, check out the CDC’s registry.

Learning how to set specific SMART goals and enforcing new habits through Behavioral Therapy can help you reach your health-related goals, whether you want to have more energy, lose weight, or train for a specific sporting event.

Have you delved into behavioral psychology for weight-loss or other health-related goals? I’m curious to hear your stories in the comments below!

Resources:
- https://psychologyofeating.com/psychology-weight-loss/
- https://www.ucihealth.org/blog/2020/01/weight-loss-psychology
- https://www.health.harvard.edu/blog/behavioral-weight-loss-programs-are-effective-but-where-to-find-them-2018111215340
- https://www.verywellfit.com/how-to-start-losing-weight-3495465
- https://behaviorfit.com/stopcountingcalories/
- https://www.goodreads.com/book/show/43163666-the-science-behind-the-fad
June 10, 2022
Deep Dive: 5-HTP
In the supplement world, 5-HTP is seen as a natural anti-depressant.

There are so many other wonderful benefits of taking 5-HTP, as long as you are cleared by your doctor to do so. I say this because some people simply should not use this supplement. Find out if you’re one of those people by reading the rest of this article!

What is it?

5-Hydroxytryptophan, or 5-HTP, comes from a plant called Griffonia Simplicifolia, found in western parts of Africa. It is made from the amino acid tryptophan, which you might recognize comes from turkey. But guess what? Tryptophan is actually found in other common meats like chicken and beef in the exact same amounts. Other foods, like nuts and cheeses, contain even more.

It’s said to aid in weight loss, sleep, mood (specifically depression and anxiety), Fibromyalgia, headaches, and migraines. Read on to find out how!

Benefits

Using it for Depression

Taking 5-HTP by mouth seems to improve symptoms of depression in some people. It may even work as well as some prescription antidepressant drugs!

You may notice a difference in 3-14 days. If after 2 weeks you don’t feel a difference with the 50mg, you can increase to 100mg.

Dose: 50-100 mg of 5-HTP three times a day (breakfast, lunch, dinner – or before bed).

Using it for weight-loss

Ok, so maybe eating a huge Thanksgiving feast won’t lead to weight loss, because you simply need to eat fewer calories to lose weight. However, studies have shown that 5-HTP reduces calorie consumption* by an average of 435 calories per day!

Protein can help a person maintain healthy body weight, so the researchers concluded that 5-HTP may help a person lose weight by reducing cravings for unhealthful foods.

The dose will vary from person to person, and you’ll need to speak to a professional to find out what dose will work best for you. Remember, more is not always better.

Using it for sleep

According to one study, people who took 5-HTP went to sleep quicker and slept more deeply than those who took a placebo. Apparently, researchers are recommending 200 to 400 mg of 5-HTP at night to stimulate serotonin, but this could take several weeks to be fully effective.

It helps you sleep by increasing melatonin production in your body. One human-based study showed that the combination of both 5-HTP and GABA helped to reduce the time it took to fall asleep and increased the duration and quality of sleep. It’s no wonder since these are both happy drugs that are often recommended by naturopaths in place of medically prescribed antidepressants when you’re trying to ween off. Again, the dosage will depend on the person, so ask a medical professional!

Dietary Sources

Not only can 5-HTP be found in plant and supplement form, but also in food! Well, 5-HTP actually can’t be ingested in food. The amino acid tryptophan, which the body uses to make 5-HTP can be found in turkey, chicken, milk, potatoes, pumpkin, sunflower seeds, turnip, collard greens, and seaweed. Some of those may seem like staples in your house, while others may seem more foreign to your taste buds. Try something new!

I know that my mood noticeably improves when I eat turkey for Thanksgiving. Not only that, but I have the best sleep of the year that entire week or weekend when I’m eating leftover turkey sandwiches. Now that you know this fact, take the time to notice if it affects you this way as well!

Who should take 5-HTP?

Although this seems like a miracle pill, it’s recommended that only certain adults use it. However, keep in mind that high doses of 5-HTP can be toxic and can cause Serotonin Syndrome. This happens when you have too much serotonin in your body. It sounds great, but this can lead to agitation, restlessness, insomnia, rapid heart rate, dilated pupils, loss of muscle coordination, and muscle rigidity. The only treatment for serotonin syndrome is to stop taking the drugs or medications that initially caused it.

Who should avoid 5-HTP?

As much as I would love for everyone to try something like 5-HTP, it simply isn’t made for everyone’s individual needs.

Individuals should talk to their family physician before adding this supplement to their regimen, but those who should stay away from 5-HTP are:
- those with high blood pressure or diabetes
- those who are taking antidepressants
- those who have liver disease
- those who are pregnant or breastfeeding
- children
Where can I buy it?

Most supermarkets or health food stores will have some form of 5-HTP. You’ll want to find a good quality, science-backed product, like NutraChamps. Basic 5-HTP products lack the essential absorption vitamins B6 and C that make a big difference in helping your body convert 5-HTP to serotonin — the neurotransmitter that helps benefit your mood, sleep, brain health, and more.

Have you heard of the neurotransmitter called serotonin? It plays a major role in moderating your mood, sleep and brain function, so if you’re constantly feeling down or in a funk, you may not be producing enough of it. That’s where 5-HTP comes into the picture. Often hard to find in 5 HTP products, Vitamins C & B6 are crucial in helping the body produce, convert and utilize 5-HTP properly.

If you purchase NutraChamps’ 5-HTP, we suggest starting with 1 capsule, which will give you 100mg of 5-HTP. This will double your servings per container to 120! If and/or when you feel ready, you can take a full dose of 200mg (2 capsules), and hopefully see more positive changes in your mood and sleep.

Conclusion

There are certainly some people who could benefit from this natural antidepressant, but with that, it’s important to keep in mind that it won’t work well for everyone. Keep in mind the list above and make sure to speak to your doctor before adding this supplement to your daily regimen. If you get the go-ahead to try 5-HTP, keep in mind the following side effects: nausea, stomach upsets, headaches, insomnia, and heart palpitations.

I’ve heard stories of people getting off of antidepressants and thriving on 5-HTP and a healthy diet, so it’s definitely possible, but may not be for everyone. Its work in the brain and central nervous system helps to increase serotonin production, which can positively affect sleep, appetite, temperature, libido, and pain sensation.

Let us know if you give it a try!

Resources:
- https://examine.com/supplements/5-htp/
- https://www.mountsinai.org/health-library/supplement/5-hydroxytryptophan-5-htp
- https://www.mayoclinic.org/diseases-conditions/serotonin-syndrome/symptoms-causes/syc-20354758
- https://www.poison.org/articles/5htp-safety-concerns-173
May 27, 2022
Should I use a Fat Burner?
“I’d like to lose stubborn fat, but I’ve hit a plateau. Should I incorporate a fat burner into my diet and lifestyle to lose those last few pounds?”

As a Personal Trainer, I get this question a lot.

There are so many supplements out there that promise weight loss, muscle gain, and a healthier, “better” version of YOU.

Is there really a pill that can help me achieve all of that? It sounds too good to be true.

The reality is, if it sounds too good to be true, it probably is.

This is not meant to deter you from using these supplements. In fact, I highly recommend a few different products if you are looking to pump up your muscles or lose weight safely, however, I never recommend supplements over the following two things:
- EXERCISE
- DIET
Exercise, Diet, and Supplementation work hand in hand (in hand…), and if they aren’t abused, can lead to a beautiful, healthy, and confident YOU!

There is no magic bullet, and that includes products like Fat Burners and products that promise Muscle Gains!

However, I do have clients who want to boost their fat loss. If they are planning on taking a product, I’d rather they understand what the ingredients in said product do to/for their body. This way they can anticipate what will or could happen to them while using these products.

Last month, one of my clients approached me wanting to learn more about Fat Burners. Because I work closely with the NutraChamps team, I have tested their product Active Burn, a fat burner with only a few ingredients that is scientifically designed to support your weight loss goals by burning fat while maintaining muscle. It acts as a carb blocker, metabolism booster, and appetite suppressant for weight loss.

Today, I’m going to review this product, let you know what I liked about it and what I didn’t like, inform you of the benefits of these ingredients, and let you know if this product might be right for you if you decide you’d like to supplement.

Notice how I said, “if you decide you’d like to supplement”. These supplements are all made to enhance what you are already capable of doing naturally. That being said, you DO NOT need to take a supplement to lose weight, but if you’d like to kick-start your weight loss, or are struggling to lose weight part-way through your weight-loss journey, it’s something you are free to explore.

What are Fat Burners?

Fat burners come in different forms: capsules, topical creams, beverages, and more.

Imagine hitting a bullseye on a target while playing darts. Let’s say you hit the bullseye about 50% of the time because you’ve been practicing. The other 50% is more inconsistent. Hitting “Bullseye” means to do something just right or to get the best result possible. Imagine hitting that target 100% of the time? This is what it’s like to take a fat burner with a consistent and healthy diet and workout routine.

Fat Burners help you aim better and target fat more efficiently. However, you can only hit the bullseye if you are backed by a healthy diet and consistent workout plan. Without those two huge factors, fat burners may as well be flushed down the toilet. Better put, they simply enhance the work you put in.

The Journal Obesity Reviews defines the term “fat burner” as “nutrition supplements that are claimed to acutely increase fat metabolism or energy expenditure, impair fat absorption, increase weight loss, increase fat oxidation during exercise, or somehow cause long-term adaptations that promote fat metabolism.” Seems like a great option, right?! And it is. It’s a great supplement for those looking for a boost in fat loss, as fat burners are designed to stimulate hormonal reactions in the body, which break down fat by using it as a fuel source.

Most fat burners include Caffeine as the main ingredient. It’s added for its ability to increase your metabolism, provide energy for your workout, and to increase the breakdown of fatty acids in adipose tissue (stores energy in the form of fat). Once the fatty acids are broken down, they enter the bloodstream and can be burned up by our bodies to create energy.

A fat burner won’t fix a broken diet and can’t replace a workout, so if you’re opting to use this type of supplement, make sure you’re confident in your diet and workout routine.

Are Fat Burners for me?

I’m not against supplements that can enhance your workout experience.

That being said, I have a problem with adding something to my routine or lifestyle that is not well-researched, by me or by the company. Make sure you do your research to understand how a fat burner can help you. This way you can make a better-informed decision and adjust as you see fit.

Fat burners are for you if:
- You want to lose weight but have hit a plateau and want to try something new
  - No matter how well you eat, you may still find you hit a plateau because you don’t know how to target fat and use it as energy or your diet won’t allow for that.
- You have already honed in on your diet.
  - A thermogenic fat burner can help with the stuff your diet can’t always target, like boosting energy, helping to curb appetite, promoting fat to be used for energy, and increasing thermogenesis (core temperature change from the thermic effect of protein or cold showers) so you burn more calories throughout the day.
- You are serious about your long-term health and do not abuse supplements
  - It can be addictive to see positive changes in your body, but I do not endorse using supplements like this month after month expecting constant improvements. Your results will vary month to month and I think it’s important to take breaks from supplements that are not necessities, and that includes fat burners!
- Many Bodybuilders and Physique competitors swear by to help get as lean as possible before a competition
- Fitness-minded people and gym-goers alike can benefit by using a quality fat burner supplement to reach their weight-loss goals
Fat burners may not be for you if you’re looking for a shortcut to weight loss, have a heart condition, or lose your appetite entirely. There are way more factors involved here, and before anyone adds a fat burner to their diet, it’s important to consult a medical professional to make sure these supplements do not contraindicate current medication or medical conditions.

What can I expect to see/feel?

You could feel a variety of different things in as little as 2-3 weeks. Here are some ways you may see or feel a difference:
- You may experience suppressed appetite and you might consume fewer calories than you burn
- An increase in thermogenesis (when your body burns calories to produce heat)
- An increase in your resting metabolic rate (burning calories while at rest)
- A boost in energy levels, leading you to perform more intense cardio workouts and heavier resistance training
- You’re losing inches in your waist, maybe even your arms or thighs!
- The scale may read a lower number, or higher (depending on fat loss and muscle gain) – it’s always important to track body composition (fat %) over body weight.
How I’d rate Active Burn

⭐⭐⭐⭐

I give this product 4/5 stars! Here’s why.

I’ve used up two bottles of Active Burn, and I have to say there is a lot to like about this product.

Active Burn is great for those who are looking to boost their weight loss but also put in the effort in the gym and the kitchen. I think my favorite thing about this product was that it kept me full and satiated. I have a snacking problem, and I tend to look for snacks when I’m bored, so taking this before my workout and eating a light snack afterward usually lasted me a good 4-5 hours before I had to remind myself to eat again. That’s right! I had to REMIND myself to eat because I wasn’t really hungry, but know I need to eat to maintain muscle!

I used this product in the cooler seasons of Fall and Winter when my running and races had eased up a bit. I didn’t want to use a fat burner during my race season because I knew I didn’t need to burn additional fat due to my training schedule, and I didn’t feel the need to use Active Burn as a pre-workout.

The ingredients are clean, consistent, and unique.

They’re clean in that I can pronounce all the names of the ingredients and they are natural.

Every time I take this product, my body reacts fairly consistently, which is important because when I’m training, I don’t want any surprises from my body (jitters, too much energy, body temperature changes, etc.).

These ingredients are pretty unique!

Sure, most fat burners contain some kind of caffeine which helps you lose weight by increasing your metabolism and helping the body use fat for fuel, but this one also contains Green Tea Leaf Extract, which is rich in catechin polyphenols and caffeine, both linked to increased metabolism. The American Journal of Clinical Nutrition reports that “Green tea has thermogenic properties and promotes fat oxidation beyond that explained by its caffeine content per se. The green tea extract may play a role in the control of body composition via sympathetic activation of thermogenesis, fat oxidation, or both.” Green tea also has antioxidant qualities that are linked to improved health!

The White Been Extract in this surprised me. I honestly didn’t realize it could help with weight loss and was more surprised to find out it was a “starch blocker”! It does this by fighting the effects of alpha-amylase, an enzyme involved in breaking down carbohydrates into sugar. This slowing of alpha-amylase prevents your body from turning excess sugar or glucose into fat. White bean extract is also purported to prevent obesity and directly targets and reduces abdominal fat! Not to mention, this magical extract can also fight insulin resistance, enhance athletic performance, ease symptoms of arthritis, and reduce the risk of diabetes and other diseases.

Lastly, the addition of BioPerine Black Pepper Extract ensures the other ingredients are more readily absorbable by the body. NutraChamps adds this black pepper extract to other products as well, which I think is important so that you can easily make use of the supplement you’re taking right away and know that you’re getting all the benefits of the product instead of just taking a supplement and hoping for the best.

Here are some other customers who agree that this product has worked for them:

If I wasn’t a long-distance runner, and instead, wanted to compete in a bikini competition, I would definitely consider taking these more often. Because of the kind of exercise I’m used to, it’s not likely to have much of an effect on me, since I prefer slower and longer workouts (due to my endurance background). I also don’t use pre-workout often, and this has a similar effect when I take it before my workouts, meaning it pumps me up, acts as my coffee replacement so I don’t feel as dehydrated, and helps to target fat loss, which is not my main goal while racing.

Be careful taking this at night (or 5 hours before bedtime) if you are particularly sensitive to caffeinated products. You don’t want to be up all night!

I gave this 4 stars instead of 5 because I’m one of those people who are very sensitive to caffeine. Even with this sensitivity, I felt comfortable starting at 1 capsule and slowly make my way up to 2 once I started the 2nd bottle. Just be careful at first and start with the minimal dose, then progressively work your way up if feel necessary.

Conclusion

If you decide to use a fat burner like Active Burn, make sure to set reasonable expectations. If you’re looking forward to losing 40 pounds in a month, it’s not likely to happen. I don’t want to rain on your parade, but that’s not how these supplements work! For the average healthy individual, a healthy and safe amount to lose is about 1-3 pounds a week. Another thing to keep in mind is just because you’re losing weight, does not mean you are going to be able to spot-reduce. You could start to dip into your muscle mass, and that kind of weight is the kind you want to keep on!

Before using a fat burner, consider these parts of your lifestyle first:
- For the average gym-goer, I’d say you should aim for 3 resistance training workouts and 2 cardio workouts a week.
  - These workouts can be anywhere between 20 minutes to an hour depending on the intensity.
- Follow the 90/10 principle: Eat nutrient-dense whole foods 90% of the time.
  - Follow a flexible diet or track macros or calories. You can read more about tracking Macros vs. Calories here.
- Sleep 7-9 hours a night and lower stress levels where possible.
- Research your Fat Burner. If you have questions about NutraChamps Active Burn, comment below and I’ll be sure to find you an answer!
As with any nutritional supplement, be sure to check with your medical provider before taking a fat burner.

Leave a comment below if you’ve tried a Fat Burner before, and if so, what you thought of it. Would you be willing to try one out? If not, what do you like to do or use in order to achieve or maintain your fitness goals?

Resources:
- https://onlinelibrary.wiley.com/doi/full/10.1111/j.1467-789X.2011.00908.x
- https://www.bodybuilding.com/content/5-truths-about-fat-burners.html#how-do-i-know-if-my-fat-burner-is-working
- https://www.verywellfit.com/fat-burners-proceed-with-caution-3121331
- https://examine.com/supplements/white-kidney-bean-extract/
Chelsea Pineiro

Chelsea has been active most of her life, which led her to become a Personal Trainer and Yoga Instructor for the past 7 years. Health and Fitness are not solely dependent on movement, though, and with that understanding, she addresses her client’s other needs, such as diet, mindfulness, and stress management.

When she is not training clients or teaching Yoga, she is finding new activities that keep her mind and body active, such as hiking, photography, listening to podcasts, or playing video games. She is constantly working toward finding natural solutions to live a balanced lifestyle, inclusive Yoga for all body types, and aiming to find mindfulness in everything she does.
May 31, 2021