For most people, it is best to lose weight without using pills, whether you are considering prescription pills or over-the-counter supplements. Many physicians are unwilling to prescribe weight-loss medications unless you have a serious medical condition exacerbated by obesity, says the Mayo Clinic. In addition, over-the-counter supplements can be dangerous. According to an April 2009 Newsweek article titled "Too Good to be True," the FDA found 72 over-the-counter diet supplements that posed health risks, including seizures, heart attacks and strokes. The healthiest way to lose weight is through dietary and lifestyle changes, says the Mayo Clinic.
Step 1
Develop appropriate dietary habits. A well-balanced diet is important for safe and effective weight loss. Avoid fad diets that claim that certain foods burn more calories than others, warns the Weight-Control Information Network; these diets can rob your body of essential nutrients. Use the nutritional information listed on food packages to reduce your intake of fats and choose appropriate portion sizes. Avoid skipping meals, especially breakfast; this can trigger an insulin response that causes your body to store fat, says the Mayo Clinic.
Step 2
Increase your activity levels. To lose weight without resorting to pills, you need to burn more calories than you consume, says the Weight-Control Information Network. Plan activities that include at least 30 minutes per day of physical activity throughout the week, suggests the Mayo Clinic. Remember that you don't have to go to the gym to be active. Take a walk, clean your house or go for a swim to improve your fitness if you don't like the gym.
Step 3
Make a healthy and realistic plan for your weight loss goals. One of the problems with companies that push diet pills and fad diets is that they tout weight loss goals that are unrealistic, unsustainable, or even downright dangerous, says the Weight-Control Information Network. Aim for a dietary and exercise regimen that improves your health and fitness to achieve your ideal weight. Expect to lose no more than 3 lbs. per week using a health-appropriate weight loss plan.
Tips and Warnings
- Muscle burns more calories than fat, so getting fit will help you burn more calories, even when you are not exercising, says the Weight-Control Information Network.
- Don't be discouraged by the time it takes to lose weight without pills. Remember that losing weight too quickly can lead to serious health complications.
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