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Fat burners, beach bodies and holiday weight

In the height of the summer, it seems like everyone is working on their so-called beach bodies, talking about the latest magical diets and trying different weight loss supplements. If you’re looking to make a positive change in your life, it’s important to know what really works and what’s just a quick fad. We at Body&Fit are here for everybody and every goal, whether that’s losing weight, getting shredded or simply staying fit, healthy and happy. In this blog, we discuss what a perfect ‘beach body’ really is and give you the lowdown on popular fat burners and weight loss supplements to help you decide whether they’re right for you.  


What is a beach body and how do you get one? 

When we think of the classic ‘beach body’, we imagine a slim, muscular, sun-tanned physique in a tiny bikini or overly tight swimming shorts. The idea that you should only show yourself on the beach if you look like this has long been old fashioned and unrealistic. Everyone should be able to enjoy the beach without worrying about their appearance. 


It’s great to be happy and confident as you are, just as it is to set some fitness goals and go after them


On the other hand, it’s great to get out there and focus on your body, and we all have our own unique reasons to do so. You may, like most of us, want to look and feel your best. Alternatively, you might want to run faster, lift bigger or jump higher on a mission to compete harder in your chosen sport. You could also be dealing with things like back problems, for example, and want to work towards a stronger core. Just know that if you’d rather put your effort into other things in life, outside of working out, that’s completely fine. If you pursue goals based on intrinsic motivation, and you can achieve them in a healthy way, we’re here for it! 


Tip: read here about the difference between intrinsic and extrinsic motivation.  


How do you avoid weight gain while on holiday? 

Enjoying good food, cocktails and taking a well-deserved break from your health & fitness routine is what holidays are all about. Is it bad if you put on a little weight? Absolutely not. If you want to stay on track of your weight loss goals, though, no one’s going to blame you. These five ways to stick to your healthy eating goals on holiday, summarised below, are sure to help you out. 

Try to stick to your usual breakfast, lunch and dinner times.
Always have some healthy snacks at hand when you’re out exploring.
Use the minibar to keep a supply of protein bars and ready-to-drink shakes.
Don't forget to pack your vitamins & supplements in your suitcase.
Remember to let yourself go sometimes… and enjoy it!

Nutrition. Check! Now get inspired with some top tips & advice for holiday workouts. 


Fat burner supplements: do they really work? 

Unfortunately, fat burners are not magic weight loss pills. If you want to lose weight, you’ll still have to put in the hard work in the gym and maintain a long-term calorie deficit through exercise and healthy eating. Curious about all the ins and outs? Then Body&Fit ambassador and personal trainer  Shelly Wubbe’s guest blog about healthy weight loss is a must read. 


What fat burners can offer is a whole range of active ingredients: 


Caffeine in fat burners 

Often added to fat burners in the form of green tea and green coffee extract, caffeine is great for giving you an extra boost and helps improve your focus and alertness. It can be found in the following Body&Fit fat burner supplements (per daily dose): 


24HR Fatburn: 260mg  

Ripped!: 235mg  

Perfect Burn: 180mg   

Detox & Burn: 199mg  


Unfortunately, fat burners are not magic weight loss pills, although they do contain a whole range of active ingredients.


Choline in fat burners 

Choline is produced by the body itself and is also found in eggs, fish, meat, whole grain products, vegetables, fruits, fats and oils. It is regularly added to fat burners because it contributes to normal fat metabolism. The following Body&Fit fat burners contain choline (per daily dose): 


24HR Fatburn: 83mg  

Perfect Burn: 83mg   

Detox & Burn: 206mg  


Note: Detox & Burn does not add choline, but choline bitartrate. This dosage corresponds to about the same amount of choline as 24HR Fatburn and Perfect Burn.   


Vitamins and minerals in fat burners 

It goes without saying that you can get all your essential vitamins and minerals from a healthy and varied diet. They can be found in foods like vegetables, fruits, nuts, whole grains and legumes. A variety of vitamins and minerals are added to fat burners because of the different properties they have, for example: 


  • Vitamins B6, B12 and magnesium help with fatigue. 

  • Biotin activates the natural energy in the body and promotes energy metabolism. 

  • Zinc and chromium contribute to a normal metabolism of carbohydrates, fat and proteins. 


You can find vitamins and minerals in the following Body&Fit fat burners (per daily dose): 


24HR Fatburn: magnesium, zinc and vitamin B6 

Perfect Burn: zinc 

Detox & Burn: chromium, biotin and vitamin B12  


Other popular ingredients that are often found in fat burners are turmeric, rhodiola rosea, capsicum, acai, kola nut and ginger extract. 


Are fat burners dangerous? 

When fat burners are taken according to the instructions on the package by healthy adults, they are perfectly safe to use. They do contain a significant dose of caffeine, so if you’re sensitive to caffeine, you can always take half a dose. Remember to take note of other caffeinated products such as coffee, tea, soda and pre-workouts you may have had during the day. It’s recommended to consume a maximum of 400mg of caffeine per day). Prefer to get after your goals with no caffeine at all? See below to learn more about our decaffeinated Glucomannan.   


Now that you know what the main ingredients in fat burners are, and how they work, you can decide for yourself if you want to use them. This handy checklist makes it easy to find the right one for you. 

What is glucomannan and does it work for weight loss? 

Glucomannan is a natural dietary fibre, extracted from the roots of the konjac plant, that has become increasingly popular as a weight loss supplement. In the context of an energy restricted diet, glucomannan contributes to weight loss*. This is because its fibres are extremely water-soluble, so when taken with water before a meal, glucomannan turns into a gel-like structure in your stomach.   


Glucomannan is the perfect decaffeinated weight loss supplement 


What are meal replacement shakes and do they help you lose weight? 

A meal replacement shake is a nutritious shake designed for those who are trying to lose weight or manage their calorie intake. Even though they’re high in protein, they’re not quite the same as a protein shake. Meal replacement shakes contain lots of other essential nutrients like carbohydrates, fats, vitamins and minerals. As a result, they correspond to the nutritional values of an everyday meal, just with less calories. When you’re starting out on your weight loss journey, replacing two main meals a day alongside an energy-restricted diet will help you hit those goals. Once you’re at your ideal weight, substituting one main meal alongside an energy-restricted diet can help you stick at that magic number. 


Our complete range of high-quality meal replacement shakes has been designed with our 25 years of expertise and features a variety of delicious flavours to choose from. The following are high in protein and fibre and contain at least 30% of the recommended daily allowance of vitamins and minerals from A to Z: 


Low Calorie Meal: only 200-250 calories per serving. 

Low Calorie Meal Ready to Drink: a meal replacement drink in a handy bottle to enjoy on the go.   

Meal Replacement Bar: if you prefer a tasty snack instead of a shake.   

High Protein Breakfast: specially formulated for breakfast with oat flour.   


Healthy recipes for a beach body 

When it comes to weight loss, diet is key. Sure, you can fuel your body with supplements to a certain degree, but sometimes you just want to enjoy fresh ingredients right out of the kitchen.  


First, make sure your diet is right, then explore the use of supplements.


We have lots of inspiration for healthy high-protein, low-carb recipes on our recipes page! You can also keep an eye on our socials to hear about our latest foodie creations, like this delicious low-carb lasagne and these summery fish, meat and vegan poké bowls. They both feature our carbohydrate-, fat-, sugar-, and gluten-free Smart Pasta and Rice, which is made from the konjac fibre we spoke about above. Discover breakfast, lunch, dinner and so many more ideas to help you achieve your unique fitness goals.   


Beach body workouts and training accessories 

No matter what ‘beach body’ means to you, exercise is a great way to keep those feel-good summer vibes flowing. Here are some of our favourite workouts and training accessories to help you get out there looking and feeling your absolute best.  

This fifteen-minute core workout — high-intensity, equipment free, try it anywhere! 

These 4 exercises for strong shoulders are easy to perform in your hotel room. You can also pack a set of Body &Fit Push Up Bars or an Exercise Pull Set to hit those chest and arm muscles before you hit the beach.  

If you’re looking for strong legs and a toned booty, these exercises are essential for your leg day routine.  

Finish off your workout with these simple stretches.   


So, what’s your ideal beach body? 

Do you like to challenge yourself physically? Great! Are you happy and confident as you are? Even better! Either way, you now know exactly what fat burners and weight loss supplements are and can decide for yourself whether you want to incorporate them into your routine. Add some healthy recipes and a few of our favourite exercises and you’ll find your beach holiday fit in no time.  




*with a daily intake of 3 grams in 3 doses of 1 gram each, along with 1-2 glasses of water, before meals.