First of all, supplements are not harmful as most people think. Their requirement depends on an individual’s diet, training experience, body composition, health issues, and many other factors. If you think your diet lacks certain micro or macronutrient, then there is no harm in adding that supplement to your diet.

You do not need to eliminate any specific macronutrients to lose weight.  We must understand that weight gain or loss is directly linked to how many calories we take in 24 hours. It does not matter from which macronutrient these calories are coming. If you want to lose weight, you should eat fewer calories than you spend or vice versa if your goal is weight gain. It is that simple. 

The primary reason you don’t have a six-pack isn’t that you aren’t doing the right ab workouts or exercises. It’s because you have too much fat covering your abdominal muscles.  Get rid of the fat, and you’re close to your goal, if not already. Remember, you can not do spot reduction. In other words, there are no exercises and foods which will help you lose belly fat. Read my blog on this topic – 

https://dhamifitness.com/blogs/f/reduce-belly-fat-instantly–reality-or-myth?blogcategory=Fat+Loss

We must understand that sleep is the most effective rejuvenating tool we have reality available to us. My blog describes how sleep can affect your weight loss/muscle gain journey.-https://dhamifitness.com/blogs/f/does-sleep-deprivation-make-you-gain-weight

Fat loss can be maximized by performing 5 hours of resistance training and 3 hours of cardio (two 30-minute HITT sessions, 1 hour of moderate-intensity cardio, and 1 hour of low-intensity cardio) per week. Check out my detailed blog on my website on this topic https://dhamifitness.com/blogs/f/cardio-or-strength-training-what-should-you-do-first

Post-workout nutrition is essential, but current evidence does not support the claim that immediate (1 hour) protein intake pre or post-workout does not provide extra benefits in muscle hypertrophy and strength gain. If your overall protein intake is low, then there is no harm in taking a protein supplement after a workout, but you should not be compelled to take it within half an hour; you can easily have it even after 2-3 hours of your training. 

It is clear from the research studies that meal frequency has no significant impact on weight loss. If you are on a calorie deficit, eating smaller meals frequently will not help you lose more weight than fewer larger meals. If your goal is weight loss, then it does not matter how many times you eat in a day but what matters is how many calories you are taking during those 24 hours.

Long-term creatine use is entirely safe if your kidneys are functioning well. All the research studies have proven that creatine supplementation increases the creatinine level in your body, but this does not indicate kidney damage. Both long and short-term studies have found no adverse effect of creatine supplements on kidney function. 

Based on the research studies and my experience while working with overweight and obese clients, what probably makes the most sense for protein intake is somewhere between 1.6-2.2 g/kg of body weight. But if you are someone new to dieting and resistance training plus obese, 1-1.2 g/kg will be good enough for the first couple of months. 

In general, getting sun exposure without sunscreen for approximately 5 to 30 minutes on the hands, face, and arms at least three times a week, specifically between 11 a.m. and 3 p.m., is typically sufficient to prevent blood vitamin D levels from falling into the deficient range, which is defined as below 30 nmol/L or 12 ng/mL.