Diet pills, such as fat burners, carb blockers, appetite suppressants and diuretics are taken when people want to get an edge on their weight loss plan. Resorting to these pills might offer fast results, but you can suffer unwanted side effects. Spend two weeks burning fat the natural way and avoid the considerable concern about health complications from diet pills. This takes discipline, diet changes and action.
Step 1
Sprint your way to fat loss. Start out with a light warm-up jog, then run as fast as you can for 30 seconds. Rest for 60 seconds, then run as fast as you can for another 30 seconds. Alternate back and forth for 30 to 45 minutes and finish with a light five-minute jog. Do sprint intervals three days a week on alternating days.
Step 2
Visit the gym three days a week on the off-days of your sprint workouts to build muscle. Lift heavy weights and target as much of your body as possible with exercises such as bench presses, overhead presses, back rows, deadlifts and squats. Aim for eight to 12 reps and do three or four sets or each exercise. Muscle has a high metabolic activity in the body which causes you to burn more calories while resting.
Step 3
Decrease your intake of fattening foods that are high in calories. Skip the buffet lines, nachos smothered in cheese, all-you-can-eat pasta nights, wings and ribs. Give up foods that are high in sodium and sugar as well, such as doughnuts, pastries, candy bars, canned soups, frozen dinners and processed meats.
Step 4
Add more fiber into your diet to fill up your belly and maintain fullness. Include fruits, vegetables, seeds, nuts, whole grains, beans and foods that derive from whole grains such as whole grain bread, cereal and pasta.
Step 5
Reduce your intake of beer, wine, soda, sweetened teas and all other beverages that contain calories. Drink ice cold water instead to give your metabolism a slight lift and to prevent empty calorie consumption. The Institute of Medicine recommends that women get approximately 2.7 liters of water a day and men get approximately 3.7 liters. In the standard system, this equals about 11 cups and 16 cups.
Step 6
Eat breakfast as soon as you wake up. Have something nutritious like a bowl of whole grain cereal with berries and low-fat milk or an egg sandwich on whole wheat toast. Having breakfast helps set you on course to make healthy eating choices during the day, and it is associated with increasing your physical activity during the day, according to the Mayo Clinic website.
Step 7
Control your appetite by eating small meals for the rest of the day. Balance each meal with protein and complex carbs and do not go more than three hours without eating. Half of a whole grain pita with hummus, lettuce, tomato and sprouts is a meal example.
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