Many diet pills claim to provide safe and effective weight loss. However, the Mayo Clinic points out that diet pills are not subject to the same standards as prescription drugs and can have potentially damaging side effects. Weight loss is best achieved using time-tested methods such as calorie counting and portion control, diet change and exercise.
Portion Control and Calorie Counting
Numerous studies show that most Americans consume too much food, whether we are at home or eating out. A 2003 study by researchers at the University of North Carolina at Chapel Hill, published on CNN, shows that most Americans are unaware of realistic portion sizes. The researchers point out that "Between 1977 and 1996, food portion sizes increased both inside and outside the home for all categories except pizza." With the development of many low-fat and low-calorie foods, people began to expect that they could eat as much of these products as they want. As an article by the Mayo Clinic, "Counting Calories," points out, the only true way to lose weight effectively is to monitor your caloric intake, and to burn more calories than you consume.
Diet Change
Most Americans consume too many packaged, processed foods. An article in "Reader's Digest" points out that 90 percent of Americans' household food budget is spent on processed foods. Processed foods often have very little nutritional benefit and are full of additives and preservatives. Eliminating packaged foods and eating foods that are high in nutritional content but low in calories can help you to lose weight. The American Heart Association advises against quick and easy fad weight loss plans, and recommends increasing the amount of fresh, whole foods such as vegetables, fruits, whole grains and fat-free or low-fat dairy products in your diet for the best weight loss results. Trying to stick with whole grains and eliminating processed or refined carbohydrates such as sugar and white bread or pasta, can also help you to achieve quicker weight loss.
Exercise
Most people do not want to hear that they need to exercise more, because it requires effort and it's not a quick and easy fix. However, the American Heart Association advises that Americans in general need to get more exercise. They recommend at least 30 minutes of activity five times per week. For those who are hoping for a quick and easy way to lose weight, the Mayo Clinic points out that "despite all the diet strategies out there, weight management still comes down to the calories you take in versus those you burn off."
Keeping this in mind, it is important to develop a realistic fitness routine you can stick with. Walking is a popular and free way to get in 30 minutes of exercise per day, or you can chose from the hundreds of workout DVD's currently available. As long as you are moving and not just sitting on the couch, you will increase your metabolism and burn more calories. This is by far a more effective method of losing weight than relying on a diet pill.
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