Weight-loss medications are designed to block the absorption of nutrients and to give you a full feeling. Even though they may be effective, they can also come with side effects. Increased heart rate and blood pressure, insomnia, intestinal cramps and oily spotting are all possible side effects, according to the Mayo Clinic. If you want to lose weight fast, take a natural approach that does not involve pills or prescriptions.
Step 1
Create a caloric deficit by cutting back on your calories. Since 1 lb. equals 3,500 calories, you need to reduce your caloric intake by 500 to 1,000 calories per day to lose 1 to 2 lbs. per week, according to the Centers for Disease Control. Find out your daily intake by tracking your calories for three days, adding the totals and dividing by three.
Step 2
Increase the fiber in your diet. Fiber helps fill you up and keep you feeling full so you eat fewer calories. Include foods like apples, oranges, pears, bananas, whole grains and beans in your diet. Women should try for at least 20g a day, and men at least 30g a day, according to the Harvard School of Public Health.
Step 3
Space your meals three hours apart to keep your metabolism elevated and hunger under control. Combine complex carbs and protein with each meal and start eating as soon as you wake up. A tuna sandwich on whole wheat bread with lettuce and tomato is a meal example.
Step 4
Eliminate all forms of liquid calories. Give up soft drinks, processed fruit drinks, sugar-sweetened teas, alcohol and dessert coffees. Replace all of these beverages with water, which has no calories and helps hydrate your body.
Step 5
Participate in cardiovascular exercise to burn calories. Aim for 60 to 90 minutes of cardio and perform it four to five days a week. Exercise at a higher intensity because you want to lose weight fast. You will know you are exercising at a high intensity when you are breathing heavily. Do any form of cardio that you enjoy, such as running, power walking, rebounding, inline skating, rowing or kickboxing.
Step 6
Lift weights to build muscle, which raises your resting metabolism. Target all of your major muscle groups with exercises like bench presses, lateral raises, lat pulldowns, triceps dips, biceps curls and step-ups. Work out two to three times a week, do 10 to 12 reps and three to four sets.
Step 7
Move your body more during the day. Go for 10-minute walks at lunch time, use stairs instead of elevators and do body-weight exercises like jumping jacks, sit-ups and push-ups while you watch television at night. Stand up as much as possible at your job and constantly fidget with your hands and feet to increase your caloric expenditure.
Member Comments