Supplements come in pill, powder and liquid form, and they can be purchased over-the-counter or with a prescription. Although they may be able to boost your weight loss efforts, they can also come with unwanted side effects. Avoid these consequences by sticking with a healthy, fast weight loss plan instead that is completely natural.
Restriction
In order to lose weight, you need to burn stored fat for energy. The fastest way to do this is through calorie restriction. Do not go overboard when you do this. The National Institutes of Health recommend going no lower than 1,200 calories a day if you are female and 1,500 calories a day if you are male. Going any lower will be too restrictive and it can cause you to fall off the wagon.
Food Selection
Even though you are reducing your calories, make sure to consume healthy foods. This way you will have high energy levels and prevent any further health complications. Avoid empty calories foods like burgers, fries, meatball hoagies, ribs and chocolate glazed doughnuts. Opt for more nutrient-packed foods that can give you higher energy levels like chicken breasts, lean beef, fish, whole grains, eggs, fruits, vegetables, beans and low-fat dairy products.
Water Intake
If you're going to cut calories, do not neglect those from beverages. Soda pop, sweetened tea, beer, wine, slushies and flavored lattes are all high in calories and can stop your weight loss efforts. Drink water instead as it has zero calories, it flushes impurities from your system and it also has a filling effect when you drink it with your meals. If you think water is bland, add a couple slices of lemon or cucumber to it.
Grazing
Grazing is synonymous with eating small, frequent meals throughout the day. This can help you lose weight by keeping your appetite satisfied and boosting your metabolism. The key is to go no longer than three hours without eating and to combine protein and complex carbs with each meal. Eat your first meal as soon as you get up in the morning. Whole wheat toast with a vegetable omelet is a balanced meal example.
Interval Training
Interval training is a fast-paced type of cardiovascular exercise. It is performed by alternating your intensity up and down throughout the whole duration of your workout. The end result of this is a high caloric expenditure and an improved aerobic capacity according to the Mayo Clinic's website. Start your workouts with a light warm-up, then exercise at a high intensity for 30 seconds. Reduce your intensity to a moderate level for 60 seconds, then crank it back up. Repeat this sequence for 30 to 45 minutes and finish with a light cool-down. Any form of cardio is suitable for interval training. All that matters is that you enjoy what you choose. Work out three days a week on alternating days.
Circuit Training
Circuit training goes hand in hand with weight loss for two reasons. First of all, it builds muscle, which raises your resting metabolic rate. Secondly, it causes you to expend a high amount of calories because it is vigorous. Perform six to 10 exercises back to back with short rest breaks in between. Once you are finished, repeat the circuit three or four more times. Choose exercises that involve a lot of movement like push-ups, shoulder presses, squats, lunges and bicycle crunches. Aim for 15 to 20 reps with each exercise and do this workout three days a week on non-cardio days.
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