Lose those extra pounds without resorting to pills. Health professionals prescribe weight loss aids in special cases, but few drugs available over the counter help you get thinner and healthier. According to the Mayo Clinic, most pills are ineffective, and some may be dangerous.
Too much food high in sugar and saturated fat, along with a decrease in physical activity, has increased world obesity rates three-fold over the past 30 years, according to the World Health Organization. Take control of your own weight loss by eating, drinking and exercising sensibly.
Step 1
Talk to your physician. He will help you decide whether you should follow a weight-loss program based on criteria such as the body mass index, or BMI, which compares your height with your weight. He can make sure you have no underlying medical conditions causing your weight gain. An under-active thyroid, other medical conditions or any medicines you take can affect your weight. Ask him to check out your general health to make sure you don't overtax yourself during your program.
Step 2
Decide how much weight you plan to lose, and how long you plan to take losing it. Medline Plus website recommends you aim for a slow, steady weight loss of no more than two pounds a week.
Step 3
Calculate how many calories you can take in to enable you to lose at your desired rate. To lose one pound of fat each week, you need to take in 3,500 fewer calories than your body uses over the week, or 500 fewer calories each day. For an average woman, this means eating and drinking approximately 1,500 calories per day. An average man uses more calories each day and is likely to lose his weekly pound by reducing his intake to 2,000 calories per day.
Step 4
Eat varied and balanced meals that include plenty of fruit and vegetables and some protein from lean meat and fish. Include smaller amounts of dairy food and other fatty foods. Keep your portions small and avoid drinks, including alcohol, that are full of sugar. Eat little and often, so you escape those hunger pangs that lead to overeating. Drink plenty of water.
Step 5
Exercise to use more calories and increase your weight loss. Muscle cells burn more calories than fat cells, even between exercise sessions. Walking, running and dancing all burn calories and build your muscles. Try out exercise videos or a home fitness program such as the Wii Fit to keep you motivated. Avoid relying on expensive exercise equipment that offers weight-loss benefits without exercise effort. According to the American Council on Exercise, 30 minutes of simple exercise per day can produce better effects, with improved overall health, less risk of disease, an enhanced mood and better weight loss.
Step 6
Keep your weight steady once you complete your program by maintaining a healthy eating and exercise routine.
Tips and Warnings
- Find help for your weight-loss endeavors by joining group programs, counseling sessions or online forums. The American Society of Clinical Hypnosis suggests that hypnosis is the ultimate act of self-control and can be effective in helping you to regulate your weight. Use a smaller plate for your food so that you automatically eat smaller portions. Eat your meals slowly, enjoying every mouthful. According to Paul McKenna in his book "I Can Make You Thin," this allows you to recognize when you feel full and stop eating.
- Medline Plus advises that fad diets that drastically reduce the intake of food groups may not be safe. Consult a dietitian or physician for advice if you consider trying such an approach.
References
- Mayo Clinic: Over-the-counter Weight Loss Pills--Do They Work?
- World Health Organization: Obesity and Overweight
- Medline Plus: Tips For Losing Weight
- American Council on Exercise: ACE Evaluated Effectiveness of Electronic Muscle Stimulation Device for the Buttocks
- American Society of Clinical Hypnosis: Hypnosis In Psychotherapy And Behavioral Medicine
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