how to use meal replacement shakes for weight loss

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Okay so as I’m sure you know, there are a TON of meal replacement shakes out there and perhaps you’ve already made your choice as to the one you’re gonna go with – I don’t know.

What I DO know is that, you want the best results possible and naturally, it may vary from shake to shake how to go about doing that.

How To Use Meal Replacement Shakes For Weight Loss

(Prefer to watch/listen to the video? Click “Play” on the video below. ¬†FYI: Video¬†is NOT as detailed as the article!)

1. Find a good quality shake.

The first thing you’ll want to do is find a good quality shake, with wholesome ingredients. There are a lot of¬†shakes out there to choose from, but you’ll want to be sure¬†that they don’t contain unhealthy ingredients.

Many people place a lot of¬†emphasis on weight loss, but none on health and therefore; end up losing weight in an unhealthy manner; possibly even setting themselves up for other issues down the line. So, check the ingredients to make sure they line up with YOUR beliefs of¬†what’s healthy and what is not.

2. Replace two of your meals with a shake.

I have yet to see any meal replacement shake company instruct consumers to drink only one shake,¬†or to drink more than two shakes per day for weight loss purposes. ¬†Now you may be wondering, “Which two meals should I replace?” ¬†One popular, commercial brand says to have, “one shake for breakfast, one for lunch, and a sensible dinner.”

But I beg to differ. ¬†My suggestion is that you…

3. Have one shake for breakfast, a healthy lunch, and a shake for dinner.  

Why? ¬†Because although we’ve all pretty much grown up with it either taught or implied that dinner is supposed to be¬†this big blow-out of a meal, it should be your SMALLEST meal of the day, so that you’re not carrying all of that food and calories to bed with you a few hours or so later. ¬†If your heaviest meal is during the earlier part of the day, then¬†more time is allotted to burn that off AND not force your body to have to digest a lot of food during the night.

4. “Chew your shake”

I know that sounds crazy but let me explain. ¬†They say that digestion begins in the mouth – when you chew, you activate the salivary glands, which produces saliva, which begins the whole process of digestion. ¬†Well, if you are DRINKING a shake, the first initial step of chewing doesn’t begin… unless you make a chewing motion with your mouth!

You can also have “chewies” in your shake by pulsing in nuts, raisins, apples, dates, or even blending in some oats! ¬†That way you have something to chew on as you’re drinking your shake, for better digestion.

5. Follow the product directions for best results.

Again, there are a lot of choices out there and while many of them have similar instructions as to how to use their product, some may differ such as: suggesting¬†or instructing you to mix with milk, while others may direct you to mix with only water… NO¬†milk. So if you want the best results, follow the product instructions.

6. Watch the add-ins.

I’ve seen some shake companies actually promote this behavior, but even if not; some people tend to get tempted to want to add tasty, yet unhealthful items such as instant pudding mixes, cookies, etc. ¬†If anything, add fruit, nut butters, or nuts. ¬†I’ve even pulse-chopped dates and green apples for a “caramel apple” effect! But if possible, refrain from adding a lot of items as it may negate what you are trying to accomplish in terms of weight loss. ¬†Keep it as simple as possible.

7. Drink plenty of water.

I don’t know about other shakes, but the one I drink recommends drinking two full glasses of water right after the shake for best results, as well as drinking plenty of water throughout the day. ¬†Water helps to flush the system and move things along in your body and your bowels. ¬†And of course, it keeps you hydrated.

8. Don’t rely on the shakes alone.

There are some shakes out there that have ingredients that actually promote weight loss… but most do not. ¬†Either way, you don’t want to rely ONLY on the 2 shakes a day but instead; incorporate some kind of exercise (I’m particularly fond of body weight & strength training¬†type of workouts) as well as a vitamin supplement, and a digestive support aid because sometimes shakes contain a lot of fiber and you may find yourself experiencing some mild gas and bloating.

In addition to those suggestions…

Be sure to keep  your between meal snacks as healthy as possible.

If you find that you’re experiencing cravings (which is very common, especially when first starting out) you can try some natural appetite suppressants such as¬†this tasty beverage¬†that is also designed to curb cravings & appetite AND boost metabolism!

As I mentioned before, you’ll also want to consider a vitamin supplement to nourish your body and supply it with any important vitamins & minerals that your body may lack from food alone. ¬†Click here to learn about the one I drink and recommend.

More importantly… in order to have great success using meal replacement shakes for weight loss,¬†CONSISTENCY is key!

Stick to the program that you’re using, stay focused on¬†&¬†committed to your goals, take your before pics when you start and after pics when you’re done, only weigh in every few days to a week, take bodily measurements, and if possible, have a support system in place.

And speaking of support…

If you’re interested in using the FULL-ON¬†shake-based weight loss program that I recommend, you can get that support from ME, as well as:

  • 1 box of chocolate shakes¬†¬†(10 day supply)
  • 1 box of vanilla shakes¬†(10 day supply)
  • 1 jar of ¬†Metabolism Boosting Tea (30 day supply)
  • 1 bottle of Liquid Daily Vitamin (30 day supply)
  • 1 bottle of Digestive Cleanse (30 day supply)


  • 1 FREE jar of Skin Serum
  • 1 FREE weight loss tips booklet
  • 1 FREE shaker cup

AND… exclusively for those who order the 10 or 30-Day Pak from GHCL:

You’ll also receive access to: coaching & support if you need it, private customer-only website with product tips, a super-easy workout plan¬†you can do in under 10 minutes at home with NO equipment!

Click Here To Order

Or… if you’d like more information first, click here!

Hopefully this article has helped you to  gain some insight as to how to use meal replacement shakes for weight loss.  If so, please be sure to pass it along to others you feel may benefit!

Cherie King - Your Wellness Advocate

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