Diet pills, both prescription and over-the-counter, can have dangerous side effects. Moreover, the Mayo Clinic reports that most weight loss pills have not been proved to be effective. The problem with dietary supplements that claim to help you lose weight is that they are not obligated to abide by the same standards as prescription drugs. "They can be sold with limited proof of effectiveness or safety," according to Mayo Clinic staff. To lose weight safely, the National Institutes of Health suggests exercising and controlling your calorie intake.
Step 1
Establish a calorie goal. You need to create a deficit of 250 calories a day to lose a pound a week, and a deficit of 500 calories to shed 2 pounds. Find your basal metabolic rate using the Mayo Clinic's calorie calculator tool. For example, a 164-pound, 35-year-old woman who is somewhat active needs 2,000 calories daily to maintain her current weight. To lose 2 pounds, she should consume no more than 1,500 calories a day.
Step 2
Keep a food diary. Write down everything you eat, including the condiments you use, the beverages you drink and the foods you snack on. Record how many calories are in the foods you eat. This information is listed at the USDA's National Nutrient Database. Throughout the day, calculate your calories so that you do not exceed your calorie goal.
Step 3
Exercise every day. Don't just diet your way to fewer pounds; burn calories by exercising. A leisurely 1-hour bike ride will burn about 220 calories. Vacuuming your house for an hour can burn 113 calories. Even cooking a meal for your family will help you shed a few pounds by burning 75 calories per hour of food preparation. Go to CalorieLab's Calories Burned Search Form to find out how many calories you burn when you're at the gym or playing tennis.
Step 4
Eat more often. One problem many people have with dieting is the feeling of hunger pangs between meals. Instead of eating 3 meals a day, eat 5 or 6 smaller meals. This way, instead of going 3 or 4 hours without food, you can eat every 2 to 3 hours. Shape magazine reports that eating more frequently will help keep your energy up as well.
Step 5
Substitute high-calorie foods and beverages for low-calorie alternatives. Regular colas can contain hundreds of empty calories, a term that pertains to foods with a lot of calories but little nutritional value. Carbonated soda water has zero calories. For a splash of flavor, squeeze in a lemon wedge. Instead of chips and candy, snack on fruit to satisfy your sweet tooth. Smear a teaspoon of peanut butter on a stalk of celery. Peanut butter is an energizing food that will help you feel fuller longer, according to WomenFitness.net.
Tips and Warnings
- Drink plenty of water. Researchers from Yale University have found a link between high-calorie beverages and obesity.
- The lowest number of calories a woman should consume each day is 1,200, according to the National Institutes of Health. For a man, the lowest number of calories is 1,500 a day. The NIH warns that losing more than 2 pounds a week means you're likely shedding lean muscle mass rather than excess fat.
References
- The Mayo Clinic: Over-the-Counter Weight-Loss Pills, Do they Work?
- Shape Magazine: Healthy Diet Facts
- New England Journal of Medicine: The Public Health and Economic Benefits of Taxing Sugar-Sweetened Beverages
- FamilyDoctor.org: What it takes to Lose Weight
- WomenFitness.net: Top 10 Foods to Fill You Up and Fight Hunger
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