Try Creatine to lose weight

Creatine is a supplement that is usually associated with muscle building and performance enhancement. But did you know that it can also help you lose fat and preserve muscle while cutting? I didn’t until I tried it myself, and I was amazed by the results.

Creatine is a natural substance that your body produces from amino acids, the building blocks of protein. It is also found in foods like meat, fish, and eggs. Creatine helps your body produce energy for your muscles, especially during high-intensity exercise.

By supplementing with creatine, you can increase your muscle creatine stores, which can boost your performance, strength, and muscle growth. This can help you burn more calories during your workouts, as well as prevent muscle loss and enhance recovery.

Creatine can also improve your insulin sensitivity and glucose uptake, which can help regulate your blood sugar levels and prevent fat storage. However, creatine may also cause some water retention, which can make you look bloated and weigh more on the scale. This is not a bad thing for your health or performance, but it may hide your fat loss progress.

Another thing that creatine may do is increase your appetite and calorie intake, which can sabotage your weight loss efforts. This is because creatine can stimulate the production of certain hormones that regulate hunger and satiety, such as ghrelin and leptin. However, this effect may vary depending on the individual and the type of diet they follow.

So, how did I use creatine for weight loss? Well, I started with a low dose of 3 grams per day and gradually increased it to 5 grams per day. I took it before or after my workouts, depending on my schedule. I also drank plenty of water to stay hydrated and prevent water retention.

I noticed that creatine gave me more energy and endurance during my workouts, allowing me to work harder and longer. I also felt stronger and more muscular, which motivated me to keep going. I was able to maintain or even increase my lean muscle mass while losing fat.

However, I also had to be careful with my diet and calorie intake. I made sure to eat a balanced diet that was high in protein, moderate in carbs, and low in fat. I also avoided processed foods, added sugars, and alcohol. I tracked my calories using an app and aimed for a moderate deficit of 500 calories per day.

I also weighed myself once a week in the morning before eating or drinking anything. I knew that creatine could make me weigh more due to water retention, so I didn’t let the scale discourage me. Instead, I focused on how I looked in the mirror and how my clothes fit.

After 12 weeks of using creatine while cutting, I was able to lose 15 pounds of fat and gain 5 pounds of muscle. My waist circumference decreased by 4 inches, and my body fat percentage dropped from 25% to 18%. I was very happy with my results and felt more confident in my appearance.

But creatine was not the only thing that helped me lose weight and improve my body shape. There was another thing that I tried that made a big difference: red light therapy.

Red light therapy is a non-invasive procedure that uses low-level laser light to penetrate your skin and target your fat cells. The theory is that red light therapy can stimulate the release of stored fat from your fat cells, which can then be metabolized by your body.

Red light therapy has been shown to have some benefits for weight loss in several studies. For example:

A 2020 pilot study in 60 adults with overweight found that red light therapy twice a week for six weeks resulted in a 0.8-inch (2 cm) reduction in waist circumference1.

A 2017 study in 18 females found that red light therapy combined with three wavelengths of low-level laser reduced upper, middle, and lower abdomen size by an average of 2 inches (5 cm) after 12 sessions2.

A 2018 study in 49 females with obesity found that red light therapy combined with exercise training reduced body fat mass by 3.5 pounds (1.6 kg) after four months3.

Red light therapy may also have other benefits for your health and appearance, such as:

• Improving blood circulation and oxygen delivery to your tissues
• Enhancing collagen production and skin elasticity
• Reducing inflammation and oxidative stress
• Healing wounds and scars
• Relieving pain and stiffness

However, red light therapy also has some limitations and risks that you should be aware of before trying it. For instance:

Red light therapy is not a magic bullet for weight loss. It may help you lose some inches, but it will not make you lose a significant amount of weight or fat.

You still need to follow a healthy diet and exercise regimen to achieve your weight loss goals.

Red light therapy is not cheap. Depending on the clinic, the type of device, and the number of sessions, you may end up spending hundreds or thousands of dollars on this treatment. Moreover, the results may not be permanent, and you may need to repeat the sessions periodically to maintain them.

Red light therapy may cause some side effects or complications, such as skin irritation, burns, blisters, infections, or eye damage. You should always consult your doctor before undergoing this procedure, especially if you have any medical conditions or take any medications that may affect your skin sensitivity or blood clotting.

Red light therapy is not regulated by the Food and Drug Administration (FDA) in the United States, and there is no standard protocol or quality control for this treatment. Therefore, you should be careful when choosing a clinic or a device, and make sure they are reputable and certified.

So, how did I use red light therapy for weight loss? Well, I decided to try it after reading some positive reviews online and finding a local clinic that offered it. I booked a consultation with a certified technician who explained the procedure and assessed my suitability.

I was told that I would need 12 sessions of 20 minutes each, twice a week for six weeks. The cost was $1200, which I paid upfront. I was also advised to drink plenty of water before and after each session, and to avoid sun exposure and tanning for 24 hours.

The procedure was painless and relaxing. I lay down on a comfortable bed and wore protective goggles. The technician applied a gel on my abdomen and then moved a handheld device over it. The device emitted red light that felt warm but not hot on my skin. I could hear a faint beeping sound as the device worked.

After each session, I wiped off the gel and got dressed. I felt no discomfort or side effects. I was told to expect some results after four weeks, but I was pleasantly surprised to see some changes after two weeks. My abdomen looked firmer and smoother, and my clothes fit better.

After 12 sessions, I measured my waist circumference and found that it had decreased by 2 inches (5 cm). I was thrilled with my results and felt more confident in my appearance. I also noticed that my skin looked more radiant and youthful.

However, I also knew that red light therapy alone was not enough to keep me in shape. I still had to eat well and exercise regularly to maintain my results and prevent fat regain. I also planned to do some maintenance sessions every few months to keep up the effects.

The bottom line

Creatine and red light therapy are two things that have helped me lose weight and improve my body shape. However, they are not magic solutions, and they both have some pros and cons that you should weigh carefully.

Creatine can boost your energy, strength, muscle mass, and recovery, which can enhance your fat loss efforts. However, it can also cause water retention, weight gain, increased appetite, and some minor side effects.

Red light therapy can stimulate the release of fat from your fat cells, which can then be burned by your body. However, it can also be expensive, temporary, risky, and unregulated.

Ultimately, the best way to lose weight and keep it off is to adopt a healthy lifestyle that includes a balanced diet, regular exercise, adequate sleep, stress management, and hydration. These habits will not only help you achieve your weight loss goals but also improve your overall health and well-being.

What do you think about creatine and red light therapy for weight loss? Have you tried any of them or are you interested in trying them? Let me know in the comments below!