Diet pills are a hot commodity in the world of weight loss. They are taken to stimulate metabolism, suppress the appetite, block the absorption of nutrients and give you energy. That all sounds wonderful, but what doesn't sound so good are the side effects your body can go through by taking them. If you are serious about losing weight without the assistance of diet pills, you can do it by following several steps that don't involve spending tons of money and worrying about how your body is going to react to certain ingredients.
Step 1
Start by getting rid of the junk food. Eliminate all foods that have empty calories such as candy, cookies, cakes, chips, ice cream, pies, processed meats, deep-fried foods and pizza. These foods are high in fat, sodium and sugar, and they can prevent you from losing weight.
Step 2
Increase your fiber intake. Fiber comes in the form of insoluble and soluble. Insoluble fiber does not get absorbed in water, and soluble fiber does. When it comes to losing weight, they both work effectively to give you a feeling of fullness and keep you feeling satisfied several hours after you have finished eating. Fruits, vegetables, seeds, nuts and whole grains are all high in fiber. Aim for 20 to 35 grams a day.
Step 3
Eat lean sources of protein to increase your caloric expenditure. Protein is a macronutrient that is made up of amino acids, and it is the building block of muscle. When it comes to weight loss, protein has a higher thermic effect on the body than carbs and fat. This means it burns more calories to break it down. Include quality sources of protein in your diet such as chicken breasts, white meat turkey, tuna, lean beef, eggs, low-fat dairy products and tofu.
Step 4
Kick-start your metabolism with breakfast. When you eat breakfast in the morning, not only does your metabolism elevate, but you can also prevent yourself from overeating later in the day due to hunger. Have something that is high in fiber like a bowl of all-bran cereal with low-fat milk, a granola bar or fruit mixed in with cottage cheese.
Step 5
Eat more often. Eating small, frequent meals throughout the day can also impact your metabolism, and it can keep your energy levels high. Have a meal that is a balance of protein and complex carbs that are high in fiber every two to three hours. A tuna sandwich made with whole wheat bread is an early-day meal example.
Step 6
Drink water with your meals. Water helps keep you hydrated and is also free of calories. To further fill yourself up, drink a glass of water with each meal. Avoid high-calorie beverages such as soda, fruit drinks and alcohol.
Step 7
Lift weights to build muscle all over your body. Muscle is metabolically active tissue that can increase your caloric expenditure when you are sitting around doing nothing. Do exercises that target all of your major muscle groups such as chest presses, lateral raises, lat pulldowns, tricep extensions, incline curls and squats. Do 10 to 12 reps and for three to four sets of each exercise three times a week on alternating days.
Step 8
Burn calories with cardio. Cardiovascular exercise builds your aerobic capacity, and it can also burn a significant amount of calories. Do cardio for at least 30 minutes three times a week on alternating days. Running, swimming, cross country skiing, elliptical training, kick boxing and stair climbing are all examples of things you can do.
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