The concept of taking a pill and losing weight quickly is a commonly heard promise of many over-the-counter and prescription diet pill manufacturers. Unfortunately, these promises tend to lack scientific support and some of these products can cause serious health problems. In addition, most physicians won't prescribe weight loss pills unless they are left with no other choice. A healthier way to lose weight in a relatively short period of time can be accomplished with fundamental changes to your eating and activity habits.
Step 1
Get rid of any highly processed, fat-laden and high sugar foods in your house. At least for the initial 30 days, you don't need the additional temptation and you'll be acclimating your tastes for healthier fare. Fill your cupboards with whole-grain products like brown rice, barley, breads and muffins. Fill your fridge with fresh fruits and vegetables, lean meats and cheeses. Portion out your foods into single servings as much as possible, so that all you have to do is reach for a healthy snack.
Step 2
Drink water as your main beverage and get rid of any drinks that contain calories including soft drinks and juices. Drinks with sugar, even natural sugars, contain empty calories that are more easily stored as fat. Soft drinks also generally contain high levels of sodium, which can cause you to retain water. Water helps your body maintain a high metabolic rate and gets rid of excess toxins. This change alone can shed as much as 10 lbs. off your body in 30 days.
Step 3
Get physically active by engaging in at least 30 minutes of aerobic activity five days a week. Keep your heart at between 70 and 80 percent of your maximum rate, based on your age, gender and current weight. Choose a favorite or even a new exercise such as brisk walking, swimming or cycling. As long as your heart remains in the target zone, the exercise is aerobic. Be sure to warm up and cool down for 10 minutes before and after your workout.
Step 4
Use either weight or resistance training exercises for 20 minutes three days a week to tone your muscles. Building up your muscle mass increases your metabolism and you burn fat faster, even when you aren't moving. Start slowly and just lift light weights. When you can easily do 10 to 12 repetitions, it's time to increase the amount of weight or resistance. Stretch both before and after your workout.
Step 5
Stay within your recommended caloric range, based on your gender, weight, height and age. Many people overestimate the amount of food they need, often by as much as 50 percent. Staying within your caloric range will stop your body from storing excess calories as fat. In addition, your increased metabolic rate will further burn excess fat from your body.
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