Weight-loss drugs, both over-the-counter and prescription, are touted for the amazing things they allegedly can do, such as block fat absorption, increase metabolism, curb appetite and increase energy. Even if you get these benefits, you are still subject to side effects whenever you take a pill. Possible side effects include increased blood pressure, insomnia, dizziness, gas and intestinal cramps, according to mayoclinic.com. Avoid the side effects that come with them by taking a natural approach to weight loss.
Step 1
Fill up on nutrient-dense foods instead of empty-calorie foods--the ones high in saturated fat, sodium and sugar--such as processed meats, white flour bread, candy, doughnuts, frozen dinners and deep-fried chicken. Eat high-fiber complex carbs such as whole grains, fruits, vegetables and beans; healthy fats such as nuts and seeds; and quality proteins such as chicken breasts, fish, lean beef, eggs, venison and bison.
Step 2
Eat breakfast every day. People who eat breakfast are significantly less likely to be obese and have diabetes than those who don't, according to readersdigest.com. Prepare something healthy, such as a bowl of whole grain cereal topped with chopped-up strawberries, or whip up an egg-white omelet with chopped vegetables and whole wheat toast.
Step 3
Eliminate all the liquid calories in your diet. This includes soda, energy drinks, slushies, lemonade, lattes, sweetened teas, beer, wine and mixed drinks. Drink water, as it not only has no calories, but also keeps your body well hydrated.
Step 4
Consume small meals throughout the day to keep your appetite under control. Combine complex carbs and protein with all of your meals and eat every two to three hours. A venison steak with a baked yam and steamed broccoli is a meal example.
Step 5
Chew your food slowly. When you eat fast, you have a tendency to eat too much. Slow down your pace and enjoy every bite of food. Do not take another bite until you have swallowed the last one.
Step 6
Move your body to burn fat. Do any form of cardio that you can stick with at a moderate to high intensity most days of the week. Fast-paced walking, running, swimming, inline skating, stair climbing, elliptical training, kickboxing and step aerobics are examples. To lose weight, you need to do 60 to 90 minutes of cardio almost daily, according to the American College of Sports Medicine. Work out four to five days a week.
Step 7
Increase your muscle mass to increase your resting metabolic rate. Perform weight training exercises such as bench presses, upright rows, bent-over rows, tricep dips, bicep curls and squats to work all of your major muscle groups. Do 10 to 12 reps for three to four sets and work out two to three days a week on nonconsecutive days.
Step 8
Exercise throughout the day. Park farther away than normal from your destinations and pound some pavement, join a recreational sport league, take power walks at lunch and do body weight exercises in the evening while watching TV. Jumping jacks, sit-ups, crunches, push-ups and back extensions are examples.
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