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  • Rev. Brandon Rich

What I did: Supplements

Good nutrition is an extremely important part of a healthy and successful weight loss journey. I talk a lot about reducing calories from things that you consume, and burning extra calories from physical activity, and for me that’s walking. There are lots of vitamins, minerals and other natural ingredients in various foods and beverages that are good for general health, and many that are good for various and specific elements of a successful weight loss journey. When you are trying to reduce your overall consumption of calories, increase your overall burning of calories through activity, and also trying to work your job, tend to your family, and live your life, it can be difficult if not impossible to include all of the elements of various and sundry things that you need simply from food and beverages alone.

Going back 20 years, I have been a proponent of various natural supplements. Back in my days in seminary, I remember reading about the health benefits of drinking green tea. I went to the grocery, bought some green tea and proceeded to drink it. Some of you may like it served hot or cold, but it’s not for me. I quickly discovered that you can purchase green tea extract capsules which give you the benefit of the ingredients without having to endure the taste. There are other supplements that I take which can be easily incorporated into food, but the volume necessary to achieve the desired results might be onerous if not impossible. I have done quite a bit of research on each and every item that I take. I encourage each and every person reading this post to do your own research. Search out the positives and negatives. Research the potential benefits versus any potential risks. As with anything like this, if you have any illnesses or medical conditions, you should always consult with your physician before making changes to your diet, or taking any sort of supplements or anything like that. I am not a medical professional, nor do I claim any special medical knowledge. I’m just a guy who figured some things out on my own and have achieved success in my personal weight loss journey. Having said all of that, here is a listing of some of the supplements that I take or have taken in the past on a regular basis. All of the following items are in capsule form that I need to purchase at my local grocery store, or I obtain them online from Amazon, or directly from the provider:

Black pepper




Glucosamine and Chondroitin



Vitamin C

Vitamin D

Men’s Multivitamin


Apple Cider Vinegar

Green Tea Extract



Test Boost


In addition to all of these capsules that I take every day with dinner, I have also started incorporating simple chocolate-flavored protein shakes at mid day, or after I walk or work out, just to make sure that I’m getting sufficient protein to help my muscles build up.. Now that I have finished with my weight loss and have transitioned over to maintenance and strength training, my goals are different.

Each of these supplements serve a very specific purpose. Some of them are to promote general health. Some of them are to promote fat burning and to speed up metabolism. Some of them are to support certain organs and bodily functions. Some of them, like fiber and black pepper, have well documented purposes to help with digestion.

Don’t take my word for it. Do your own research. Research each and everyone of these and other supplements to see what works best for your situation and your personal health.

In my personal experience, there are three principal ingredients to my formula. The most important is calorie restriction through a healthy and controlled diet. The next most important aspect of my formula is physical activity, and for me that was and remains walking. Rounding out the three areas of my formulation is nutritional supplements. Just as the word suggest, they are supplements to the two primary ingredients in my formula. Nobody is going to lose 100 pounds or more simply by taking nutritional supplements. Nobody is going to lose 100 pounds or more simply by walking 5 miles a day either. You can do it without supplements, but they make it more efficient, a little bit easier and a lot faster. These supplements and others will also boost your overall health and immune system, so it truly is a win all the way around. So what’s the formula again? Eat a reduced number of calories, focusing on consuming healthy calories, and create a calorie deficit. Add to that calorie deficit by having physical activity, such as walking, to burn extra calories to boost that deficit. Finally, include some nutritional supplements to improve your overall health, boost immune system, and help your body speed up its metabolism.

If I can do it, you can do it. So…go do it!

For those interested in my weight loss journey, I’ve started sharing details on my new platforms. Follow me on Facebook at Weddings and Weight Loss and on Instagram @WeddingsAndWeightLoss. You can also go to my website,

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