Diet pills are either prescribed by a doctor or bought over-the-counter. According to the Mayo Clinic, dietary supplements and weight-loss aids aren't subject to the same rigorous standards as are prescription drugs, and they can be sold without proof of effectiveness or safety. In either case, avoid the possibility of side effects by taking a completely natural approach to weight loss.
Jumping Rope
Cardiovascular exercise burns calories and improves aerobic capacity. Any form of cardio will suffice, but if you want to maximize caloric expenditure, jump rope. In 60 minutes of moderate rope jumping, a 200-lb. person can burn more than 900 calories. The best thing about a jump rope is it is easy to store and you do not need a lot of space to do it. It can also help to tone your shoulders and calf muscles. To challenge yourself, alternate your intensity as you jump. For the fastest results, jump rope four to five days a week.
High Fiber Foods
Fiber is a non-digestible substance that can fill you up and slow down the digestive process. According to Katie Clark, MPH, RD from DietChannel.com, when you are full from high fiber foods, you will tend to avoid overeating and excessive calorie intake at meals or later in the day. The end result is fewer calories in and more calories being burned. Fruits, vegetables, beans, whole grains and whole grain products are all high in fiber. Aim for at least 25 g of fiber every day.
Eating Breakfast
Skipping breakfast is a trick that people often do to promote fast weight loss. In theory it might make sense, but in actuality it can backfire. According to the National Institute of Diabetes and Digestive and Kidney Diseases, people who skip breakfast and eat fewer times during the day tend to be heavier than people who eat a healthful breakfast and eat four or five times a day. That being said, start your day with a balanced breakfast and control your appetite by eating balanced meals the rest of the day. Whole-wheat toast with an egg white omelet is a breakfast example.
Liquid Calorie Reduction
Liquid calories lead to weight gain and these calories need to disappear if you want to lose weight fast. Give up the beer, wine, mixed drinks, soda, fruit punch, sweetened teas and lattes with whipped cream. To hydrate your body while keeping your calories low, drink eight to 10 cups of water daily.
Weight Training
Weight training builds muscle, which increases your caloric expenditure while you are sleeping and resting. Build muscle throughout your whole body with exercises such as chest presses, lateral raises, back extensions, triceps dips, biceps curls and lunges. Do weight training two to three days a week on nonconsecutive days.
Increased Activity Levels
Even though performing cardio will burn calories, add to this expenditure by becoming more active with your daily tasks. For example, walk all the way around a building before entering, walk in place while you watch TV, play a recreational sport two to three times a week and choose stairs instead of elevators when you have appointments on upper floors.
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