Diet pills might seem like an easy way to drop pounds -- but pills come with side effects and risks. The most effective way to shed pounds longterm is through lifestyle changes such as diet and regular exercise.
Choose a Diet Plan
Select the right diet plan by considering what foods you enjoy. For example, if you love eating bread, a low-carbohydrate diet might not suit your needs. If you enjoy eating a wide range of foods, a reduced fat diet plan is an option. Avoid fad diets, recommends the American Heart Association -- because these diets promise fast weight loss. Some of these diets focus on eating a single food, which doesn't adequately meet your nutritional needs.
Calorie Cutting
No matter which diet plan you choose, cutting calories is important to weight loss. Your body needs to decrease calorie consumption by 3,500 calories a week to lose a pound of fat, according to MedlinePlus. Double weight loss by consuming 7,000 calories less a week. However, don't drop below safe calorie levels. Women need at least 1,200 calories a day and men require 1,500 calories daily. Talk with your doctor about a calorie goal right for your situation.
Physical Activity
Physical activity is one of your most effective fat burning tools. If you want to lose weight, schedule at least 30 minutes of physical activity daily, recommends the Mayo Clinic. Start out with moderate activities such as walking, which burns 183 calories for a 160 lb. person. As you get stronger, transition into high-intensity activities like rollerblading. Rollerblading burns 913 calories an hour and jogging burns 584 calories an hour.
Tone Muscles
Strength training helps your body burn calories as well. These activities also create stronger bones and reduce the risk for diabetes. Tone up by using your body weight to do push-ups, leg squats and abdominal crunches. Always warm up with 10 minutes of stretching. Rest a full day before working a muscle group again. Schedule at least two strength sessions a week, lasting 20 to 30 minutes each.
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