When trying to lose weight, it is easy to reach for a quick fix like diet pills. Unfortunately, weight loss pills can be dangerous and often can have poor and short-lived results. To lose weight, you need to make life changes to accomplish your goals. The most effective way to lose weight without pills is to learn to make healthier choices in your everyday life.
Step 1
Commit to lose weight. To effectively lose weight and keep it off takes a lifelong commitment to eating healthy and exercising regularly. Without a solid commitment to your new healthy lifestyle, you may gain the weight back.
Step 2
Set realistic goals. Setting realistic goals can help you stay motivated while trying to lose weight. For example, setting a goal to lose 2 lbs. a week is a good goal because it is attainable. Setting a goal for 10 lbs. a week most likely is not. Setting goals that you cannot accomplish can sabotage your weight loss and be discouraging.
Step 3
Eat breakfast every day. Eating breakfast makes you less hungry later in the day, which prevents snacking. A healthy breakfast can also give you an increase in energy, making you more active and burning more calories. According to MayoClinic.com, missing meals can increase your insulin response. Increased insulin can increase your fat storage and ultimately cause weight gain.
Step 4
Prepare healthier meals. Concentrate on whole grains, fruits, vegetables and low-fat dairy. The National Institute of Diabetes and Digestive and Kidney Diseases suggests that you incorporate lean meats, chicken, fish, nuts, beans and eggs for protein. As a rule of thumb, keep your meals low in cholesterol, sugar, salt and saturated fats.
Step 5
Exercise daily. Regular exercise should be part of any weight-loss program. To lose weight, you need to burn more calories then you consume each day. According to "Fitness" magazine, eating just 100 fewer calories then you burn each day can equal a 10-lb. weight loss in one year. Exercising more can help to burn those extra calories.
Step 6
Take your time. Quick weight loss will usually require you to exercise vigorously and eat very little. This is not a program that many can sustain for long periods. Instead, work toward losing 1 to 2 lbs. a week. With good eating habits and regular exercise, you will be able to maintain your weight loss.
References
- MayoClinic.com: Weight Loss Goals: 10 Tips for Success
- MayoClinic.com: Why Does Eating Breakfast Help Control Weight
- National Institute of Diabetes and Digestive and Kidney Diseases: Weight Loss for Life
- Fitness Magazine: The No-Hunger Way to Cut 100s of Calories
- MayoClinic.com: Why do doctors recommend a slow rate of weight loss? What's wrong with fast weight loss?
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