Some over-the-counter and prescription medications tout the ability to help you lose weight. Both types of drugs may produce unwanted side effects. To lose weight without medication, use a combination of diet and exercise to create a calorie deficit. Learn your basal metabolic rate, or BMR, to determine the number of calories needed for a calorie deficit.
Medications
Using over-the-counter medications to lose weight may come with adverse side effects. The majority of these drugs are not approved by the FDA. Contrary to the product labels, none of the drugs will provide weight loss without a calorie deficit. The Mayo Clinic notes that all of the drugs require you to eat fewer calories. Even FDA-approved medications such as OTC orlistat and prescription phentermine can be dangerous if not taken in the proper manner; possible side effects include diarrhea and shortness of breath. Both medications require diet and exercise to promote weight loss. Avoid side effects of medications by using diet and exercise exclusively to lose weight.
Basal Metabolic Rate
Basal metabolic rate equals the amount of calories required to maintain daily body function. Eating less than your basal metabolic rate will create a calorie deficit and promote weight loss. The equation used to calculate BMR differs for men and women. Use the following equations to determine basal metabolic rate.
Women:
BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)
Men:
BMR = 66 + (13.7 x weight in kilos) + (5 x height in cm) - ( 6.8 x age in years)
After determining your BMR, decrease calorie intake to create a daily calorie deficit. The U.S. Department of Agriculture recommends a 500-calorie daily deficit.
Exercise
Engaging in exercise speeds up weight loss. The USDA recommends 60 to 90 minutes of exercise per day. Use exercises such as jumping rope and interval training to get the most calorie burn. Jumping rope uses muscles in both the upper and lower body. Engaging large muscle groups optimizes calorie burn -- one hour of jumping rope may burn as many as 1,000 calories. Interval training mixes high-intensity exercise with low-intensity rest periods. For example, during a 30-minute workout, you will alternate between running for one minute and walking for 30 seconds. Dr. Jeanine Albu notes that interval training increases fat-burning rates.
Diet
Choosing the right food is paramount to weight loss success. Calories in food come from macronutrients. The McKinley Health Center identifies the macronutrients as fat, carbohydrates and protein. Both protein and carbohydrates contribute four calories per gram -- fat provides 9 calories per gram. To lose weight, the USDA recommends getting 20 to 35 percent of calories from fat, 10 to 35 percent from protein and 45 to 65 percent of calories from carbohydrates.
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