Supplements, which come in powder, pill and liquid form, may give you an edge with your weight loss goals, but they can also cause unwanted side effects. If used on a monthly basis, they can also end up costing you a lot of money. Avoid these consequences by making sacrifices in the right places and becoming more disciplined. The main thing you need to do is create a balance between diet and exercise. However, ensure you have your doctor's consent before participating in any new exercise program.
Step 1
Keep a food journal and log your calories for a week. Track all forms of calories you eat, even if they are from liquids. Add your total intake up and divide by seven to get your average. Utilize an online resource like The Daily Plate for assistance.
Step 2
Reduce your daily intake by 1,000 calories. This will cause you to lose about 2 lbs each week, according to the Centers for Disease Control and Prevention.
Step 3
Include healthy, nutrient-dense foods in your diet. Avoid anything that is deep-fried, processed, refined or high in sodium like fast food, commercial baked goods, frozen dinners, canned soups and doughnuts. Eat only leafy greens, fruits, vegetables, lean meats, fish, low-fat dairy, beans and whole grains.
Step 4
Shrink the size of your meals and eat them two to three hours apart. Start first thing in the morning and combine protein and complex carbs with each meal. Whole wheat toast with an egg white omelet is a breakfast example. A handful of raw vegetables with whole grain crackers and hummus dip is an afternoon meal example.
Step 5
Replace the soda, beer, liquor, wine and sweetened teas with water. Avoid all beverages that contain calories and choose water instead. Drink it with your meals as well to give yourself a false full feeling. Water hydrates the body and spares you empty calories.
Step 6
Perform interval training to burn calories and reduce your weight quickly. Start with a light warm-up, then alternate back and forth from high to low intensity for the entirety of your workout. Do any form of cardio that you enjoy, such as running, cycling, swimming, elliptical training or stair climbing. Exercise for 60 to 90 minutes, three days a week on alternating days.
Step 7
Spend three days a week in the gym lifting weights. Build as much muscle as possible with exercises like chest presses, military presses, deadlifts, triceps extensions, curls and squats. Perform 10 to 12 repetitions and do three to five sets per exercise. Work out on non-cardio days and take short rests in between your sets to keep your heart rate up.
Tips and Warnings
- Muscle is metabolically active, which means it will cause you to burn more calories when you are not moving.
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