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Health - Mindset - Life

The Top 3 Fat Loss Supplements For Women That Won’t Damage Your Health

June 2, 2022 · In: Nutrition, Nutrition Tips

Leave the fat burners alone

When we talk about fat loss we often concentrate on things like calories and macros. These are clearly important when it comes to releasing unwanted body fat.

But it’s the micronutrients that are really necessary to control hormone function and also energy production within the cell. To allow your body to function and burn fat as effectively as it’s designed to. It has to have the essential fuels and micronutrients to perform those functions.

Now of course as with all nutrition, we are all going to be completely different and our bodies have different needs. Without having your blood analysed it’s hard to know what, if anything, your body may be deficient in.

So the purpose of this article is to give you some of the science behind certain micronutrients, and their uses. Then to give suggestions on how you can support your body in making sure it’s getting all of the right micronutrients and ensure it can effectively burn body fat.

If you are concerned that certain things aren’t happening as they should in your own body, it goes without saying you should contact a medical professional to discuss your concerns further.

But with some continual tweaks to your nutrition or supplementation where necessary, we can give our bodies some nutritional backup and support. I find that this is more essential than ever as women get older and approach menopause, as hormonal balance is key in being able to effectively burn body fat.

Food First

When it comes to releasing body fat and improving your health, I believe in a food-first approach. Real food doesn’t just contain one micronutrient, it contains lots. Whole foods have essential components to allow them to work as they are supposed to within the body.

Always prioritise good nutrition practices, eating whole foods first, along with having good sleep and stress management in place.

Supplements and processed foods are often fortified and synthetic and the body doesn’t respond to those the same as it does when it comes from nature.

Meaning that we want to get as many nutrients from our food first. This is why I will always recommend eating an abundance of real and whole foods.

You can’t expect to live off junk food, then take a few supplements and the body to be able to perform as you want it to.

So the following recommendations are specific to overall health, fat loss and in addition to a good and balanced diet, well for at least 80% of the time.

Magnesium

Magnesium is required for many functions within the human body and is responsible for the functioning of over 300 enzymes within humans.

From supporting maintaining healthy blood pressure, regulating blood sugar, muscle and nerve function, preserving bone development, to allowing the body to rest and relax and being one of the key nutrients required for energy production. The mitochondria is the powerhouse of the cell and produces energy. If magnesium levels are low the body struggles to reproduce new mitochondria and your energy levels can suffer as a result.

Making sure that you get enough of this mineral can help support your mitochondria’s ability to burn fat and optimise hormones as well says Shawn Stevenson in his book ‘Eat Smarter’ . In his book Stevenson sites that a number of studies showed that test subjects with optimum levels of magnesium had lower levels of body fat and a lower body mas index and it can reduce the risk of insulin resistance and type 2 diabetes

Food rich in Magnesium:

  • Spinach & kale
  • Almonds, cashews & brazil nuts
  • Avocado’s
  • Dark Chocolate
  • Black beans
  • Salmon, mackerel & halibut

Due to modern farming practices and heavy metals in soils, and lack of minerals in soil from overfarming, many people are not getting enough magnesium even from the foods we eat.

It is thought that a typical Western diet may provide enough magnesium to avoid magnesium deficiency, but it is unlikely to maintain high-normal magnesium levels and provide optimal risk reduction from coronary artery disease and osteoporosis. This is why supplementation may be supportive in aiding health and weight management.

My favourite Magnesium Supplement is the magnesium spray from Better You. It’s transdermal meaning its applies to the skin and is absorbed straight into the blood stream rather than having to travel through the digestive system as you would do with a pill

Better You Magnesium Spray

Vitamin D

Vitamin D is essential for bone health but it’s also being discovered that it’s also a key player in creating muscle. It’s shown to help support recovery after workouts, boost aerobic capacity, and support muscle growth and bone density.

Amazingly more recent research has shown what a major player vitamin D has been in the fight against ‘the rona’ too, as people with optimal vitamin D levels have shown to have a less severe response to it.

Vitamin D is found in foods such as salmon, tuna and mackerel, fortified milk, cheese and egg yolks. But we get most of our vitamin D from the sun.

But many of us don’t get out enough, or when we do we are wearing clothes or sunscreen we often aren’t getting enough to gain adequate levels. It’s advised to supplement with vitamin D, especially in the winter months.

Again my preference here is again with Better You and their high dose oral spray.

Better You Vitamin D Oral Spray £9.95

Omega 3’s

Omega 3’s are an essential fatty acid, which means that the body cannot produce itself. Its also something that we don’t get enough of in our diets, again unless we are eating a lot of oily fish

Omega 3’s are shown to help to reduce the inflammatory response in the body, helping to manage cortisol levels, reduce leptin resistance (leptin is what signals the ‘i’ve eaten enough’ response) as well as to support the management of glucose levels and insulin resistance.

Omega 3’s are essential to good health and should be a priority in your diet.

Foods that are naturally high in Omega 3’s:

  • Oily Fish such as salmon, mackerel, tuna, herring, and sardines
  • Flax Seed
  • Chia Seeds
  • Walnuts
My Protein Omega Plus £19.99

The Bottom Line

Whilst there are many fat loss products out there on the market, most of which I would steer clear of. Look at prioritising a health first approach by optimising micronutrient intake and eat a wide array of natural whole foods first.

I would always start with these 3 supplements as the building blocks and foundations of good health, then if you still need a more specific supplementation plan it’s best to discus this with a nutritionist to get a personalise plan. But always start with the basics of clearing up your nutrition before you head out trying to reach your goals by just hoping the supplements will do the work for you.

A healthy body that functions optimally will find it much easier to maintain a lean body mass, and supplements can help to work towards achieving that. But you have to get your health basics in place first and foremost.

If you are on any type of medication or have any ilnesses you should always consult with your doctor before taking any supplements.

Find more of my nutrition favourites over on Amazon

My Amazon Nutrition Favourites

***Note that this article contains affiliate links. This means that I earn a small commission from anything you purchase through my links, but at no additional cost to you. I will only ever recommend products that i whole heartedly believe in and use myself. you purchasing through my affiliate links helps support me in creating the best articles and information to provide for you. I appreciate your support ***

Need a little help and support getting started with the basics of your health and wellbeing journey?

Add your name and email below to get started on my FREE 5 Day Better Body kickstart guide today.

Emma

By: admin · In: Nutrition, Nutrition Tips · Tagged: fat burning supplements natural, fat loss supplements, fat loss supplements uk, how to lose weight, how to lose weight naturally, supplements for weight loss uk, weight loss, weight loss supplements for menopause, what weight loss supplements should I take, womens weight loss supplements

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Tennis skirts are having their moment in the gym a Tennis skirts are having their moment in the gym as well as on the tennis court and I’m totally here for it!! And NO I don’t even play tennis. But I can go from gym to everyday life and not have to get changed. What do you think?? Tennis skirts in the gym? A yes or no?? #activewear #activewearfashion #workoutclothes
Ultrahuman Ring Review after 6 months of daily wea Ultrahuman Ring Review after 6 months of daily wear! In this quick update, I share how the Ultrahuman Smart Ring has helped me track sleep, stress, recovery, and fitness as a woman over 40.

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Let’s stop blaming age for things we’ve actual Let’s stop blaming age for things we’ve actually stopped working on.Getting older doesn’t mean giving up on your goals.�It means getting crystal clear on what really matters—�your strength, your health, your energy.So no, I’m not here to slow down.�I’m here to show up fully—for myself, for my future, and for the version of me that still wants to hike mountains and chase big goals in her 60s, 70s, and beyond.This isn’t the end of anything.�It’s the next level.�And I’m raising my standards to meet it. 💪🔥#MidlifeStrong #WomenOver40 #FitnessAfter40 #RaiseYourStandards #Shift40 #StrongerNotOlder #ThisIs40Plus
Forever and always these tubes will be on my worko Forever and always these tubes will be on my workout playlist. And never get boring. Nothing hits like 90’s dance classics. What’s your favourite music to workout to??Insomnia is my all time banger #millennials #fitnessover40 #fitnessmotivation
Let’s talk real life. Because at this stage in Let’s talk real life.

Because at this stage in life — 40s, 50s and beyond — change doesn’t happen because we suddenly become perfect, never miss a workout, or always hit our macros to the gram.

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P.S. If this program has been on your radar, now’s the time to say YES. Comment below if you have questions
If you are on a health or weight loss journey your If you are on a health or weight loss journey your progress will not always show on the scale especially if you are working on getting stronger (which FYI you should be)Tracking your measurements is a far more accurate way to see real progress. And this smart measure just makes it easier to be more accurate and can safely store your data so you can track trends and progress. #weightlossjouney #weightlosstipsforwomen #fitnessover40 #RENPHOsummer
It’s so easy to get stuck in the rhythm of life It’s so easy to get stuck in the rhythm of life that you forget to break out the box and remember what we are doing it all for

Reminding myself that I want to be fit enough for days like these, to go out and explore and see this wonderful place I get to call home

To disconnect and be in nature is when I feel at my best, even if I was completely exhausted all at the same time. 

Cycling uphill even on a e-bike is really freaking hard. 

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Over the last few years I had felt like maybe it w Over the last few years I had felt like maybe it was age catching up with me—out of breath running up the stairs, energy dipping more than usual.

And for a while, I told myself it was just getting older. And I’ll still allow myself the excuse of hormonal changes that have been going on with PCOS and peri menopause
But if I’m really honest with myself… I stopped pushing. I stopped doing the hard stuff. I stopped doing as much cardio, cos it’s hard!!

But I’m not ready to use the excuse of age, im only 42!!! We not even at 1/2 time yet baby.!!

So I’m Rebuilding, and getting back to pushing myself like I used to.
Because fitness isn’t just about how you look—

It’s about how you feel showing up in your life.

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And I plan on keeping mine.

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I almost skipped this one. Low energy. Full sched I almost skipped this one.

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And sometimes self-care looks like showing up anyway.

Not perfectly. Just consistently.

Because motivation fades... but discipline shows up even when you don’t feel like it. 💪

And the small matter that I signed up to a Spartan that is 3 weeks out 🤦‍♀️

#MidlifeStrong #WomenOver40 #DisciplineOverMotivation #SelfCareInAction #WorkoutMotivation #FitnessOver40 #Shift40
🌞 Summer Smoothie Season is here! I won't lie, 🌞 Summer Smoothie Season is here!

I won't lie, I drink smoothies all year round because they are a quick easy way to pack in nutritents and protein into my morning. But the summer is the time to take it up a notch and explore some different flavours.

Whether you need a light breakfast or a protein-packed snack to keep you going through busy afternoons, this smoothie recipe is perfect for women 40+ looking to boost energy, support hormones, and feel amazing.

💗 Beet & Berry Smoothie – anti-inflammatory, energising, and great for circulation

Quick to make. Easy to digest. Packed with goodness.
👉 Grab the recipe on the blog now!

https://emmacolseynicholls.co.uk/nutrition/breakfast/beetroot-smoothie-recipe/

#SmoothieRecipe #WomenOver40 #MidlifeWellness #HealthyHormones #HighProteinSmoothie #BeetrootSmoothie #GreenSmoothie #Shift40
Family days out seem to happen less as the kids ge Family days out seem to happen less as the kids get older, or that we are always too busy off at some event or another.  Hanging onto these moments and always in awe that these mountains never get boring. 

Riding the train and visiting the ice cave in the glacier in Chamonix which I cannot believe in the 9 years of living here we hadn’t yet done. 

Really wanted to do the big lift but it’s sooooooo expensive 😱
Think lifting weights will make you bulky? 🙅‍ Think lifting weights will make you bulky? 🙅‍♀️

Here’s what different rep ranges actually do — and why it matters even more in midlife. 👇

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#midlifefitness #womenshealthover40 #tonednotbulky #perimenopausefitness #fitover40 #strengthtrainingforwomen #5daychallenge #metabolismboost #menopausefitness
FINAL CALL!! We kick off SHIFT40 tomorrow morning FINAL CALL!!

We kick off SHIFT40 tomorrow morning — and if you’ve been sitting on the fence, this is your final chance to jump in at the Beta price.
 
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You don’t need a perfect schedule, or every healthy food in your fridge.
 
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This is the plan that will finally work with your 40+ body, instead of fighting it.

This is the shift that leads to long-term strength, health, and energy.
 
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You’re just right on time.
 
So… are you coming with us?
 
👉 Join SHIFT40 now before the price goes up. DM me now to join
 
We start TOMORROW. Let’s go 💥
5 steps to improve your body and your health in yo 5 steps to improve your body and your health in your 40’s and getting back in shape

1. Lift weights 
2. Sleep 7-9 hours a night 
3. Walk 8-10k steps a day 
4. Eat 3 x nutrient dense high protein meals a day
5. Add more intensity to your workouts not less 

Keep it simple and focus on the things that work. Don’t slow down your 40’s are only just around the 1/2 way point

It’s not downhill, we are just getting started 🙌🙌

Work on one area and get consistent, then work on adding the next. 

Like if you are going to commit to this! Then check out my free kickstart guide if you want an added boost. Let’s go!!

#fitnessmotivation #fitnesstips #fitnesslifestyle #gettingbackinshape
Client wins!!! When it comes to midlife I really Client wins!!!

When it comes to midlife I really believe that moving away from crash and fad dieting is one of the best things you will ever do for yourself and your body

To find joy in your health journey means kindness, compassion and still enjoying the little things and living your life. 

Embracing a slower transformation, implementing daily habits over time is where you can finally find peace with your body and food. It doesn’t have to be all or nothing

Implementing

- walking daily
- sleep and stress management
- increasing protein
- getting stronger

Simple things that may not be fast or sexy but are the most effective tools that will help you see the changes that are actually lasting 

Of course if you need some help, encouragement and most of all some accountability. Drop me a message to find out more about working in the band new SHIFT40 program

I'll help you nail the basics whilst also introducing you to the game changing tactics that can help you shift and find your next level.

You don't have to accept the common thought that getting older means having to feel like garbage. You CAN take back control and you CAN feel fitter, stronger and reclaim your energy levels and mental clarity, oh and feel good when wearing your clothes this summer.

The first intake is starting this Monday 9th June. Comment below or drop me a DM to join before the price goes up!

#fitnesstips #weightlosshelp #fitnessover40
5 steps to improve your body and your health in yo 5 steps to improve your body and your health in your 40’s and getting back in shape

1. Lift weights 
2. Sleep 7-9 hours a night 
3. Walk 8-10k steps a day 
4. Eat 3 x nutrient dense high protein meals a day
5. Add more intensity to your workouts not less 

Keep it simple and focus on the things that work. Don’t slow down your 40’s are only just around the 1/2 way point

It’s not downhill, we are just getting started 🙌🙌

Work on one area and get consistent, then work on adding the next. 

Like if you are going to commit to this! Then check out my free kickstart guide if you want an added boost. Let’s go!!

#fitnessmotivation #fitnesstips #fitnesslifestyle #gettingbackinshape
I want to share something I come back to again and I want to share something I come back to again and again — both for myself and the women I coach:
 
“In 2 weeks you'll feel it.
In 4 weeks you'll see it.
In 8 weeks you'll be it.
In 52 weeks you'll be so glad you started now.”
 
It's a reminder that nothing changes unless you decide to make the shift.
Not when the kids are older.
Not when work quiets down.
Not when life finally feels “perfect.”
(Not gonna lie — that day may never come.)
 
The truth is, the women who create real change are the ones who decide that now is good enough. And I really do think that when we take a moment to create some focus on our health that how you can feel on the other side changes everything.
 
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It's not just a month of workouts and recipes.
It's the starting line to making change and changes that will go well beyond the 4 weeks.
 
And here's the best part — once you join SHIFT40, you get lifetime access.
 
That means even if you start now and life throws a curveball (as it tends to), you've got this in your back pocket, forever!
 
This is the plan that will show you exactly what works for your body in midlife — no starving just fueling, no overtraining, no guesswork. Just focused, empowering action that fits your life.
 
You in?
 
👉 Join SHIFT40 now comment below, or drop me a DM
 
We start this coming Monday 9th June though getting in early means you can start getting access as I'll be spending this week prepping you for the week
Good morning and don’t forget to smile and have Good morning and don’t forget to smile and have a good day 😄

#goodmorning #morningview #morningvibes☀️
At this stage of life, movement isn’t punishment At this stage of life, movement isn’t punishment — it’s power.

It’s how we take care of her… the woman we’re becoming.

If you’ve been feeling stuck, sluggish, or like your body just isn’t responding the way it used to — I see you.

Something new is coming: SHIFT40 💥

A focused reset to help midlife women get stronger, healthier, and happier — from the inside out.

Drop a 🔥 in the comments if you’re ready to make a shift.

Locals new program starting this week too. Reminder to book your sessions for this week

#midlifewomen #strengthafter40 #pcoswarrior #midlifehealth #hormonehealth #shift40 # strongnotshrinking
This is how women over 40 actually feel better, ge This is how women over 40 actually feel better, get leaner, and stay strong. #MidlifeMuscle #NoQuickFix #HealthyHabitsWork #fitoverforty #fitnessover40
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