Drug-free weight loss means achieving or maintaining a healthy body weight without using prescription weight-loss medications. While the American Dietetic Association recognizes weight loss drugs may help some people, the safest method for weight loss is increasing physical activity while making good food choices.
Choose More Fiber
Incorporating foods like whole-wheat bread, brown rice and oatmeal into a balanced diet will help control hunger cravings without using prescription appetite suppressants. These foods are high in fiber, a complex carbohydrate naturally found in whole grains. Fiber digests more slowly than simple sugar, meaning it stays in your stomach longer and keeps you full. MyPyramid.gov recommends at least half of total grains you eat be whole grain.
Power Up with Protein
Include meat, poultry, fish, eggs, dairy, beans, peas and legumes in at least two snacks or meals each day to boost protein intake. Protein is another nutrient that sticks with you longer and helps curb hunger. Protein is also an important component in building and repairing lean muscle tissue. To avoid eating too much fat, always choose low-fat or fat-free dairy products and leaner cuts of meat, like skinless poultry or fish. Lean proteins are lower in calories while still providing nutrition. Red meat and pork are OK in moderation, but select lower-fat round or loin cuts.
Don't Skip the Veggies
Aim for at least three servings of vegetables per day. Vegetables are a low-calorie food packed with vitamins, minerals and fiber. Because they're high in fiber, you can fill up on fewer calories, helping you to lose weight. Because they're packed with vitamins, they help you stay healthy on fewer calories. MyPyramid.gov recommends women consume two and a half servings of vegetables per day, while men should get three servings per day. A serving is equal to 1 cup raw or cooked vegetables, 2 cups of raw leafy green vegetables, or 8 oz. of vegetable juice.
Satisfy Your Sweet Tooth with Fruit
Limiting high-sugar foods will trim calories and naturally support weight loss. Fruit is a healthy alternative because it is naturally sweet and low in calories. At breakfast, try adding sliced banana or strawberries to your favorite cereal. Add flavor to your lunchtime garden salad by including mandarin orange segments or dried cranberries. For dessert, swap calorie-laden cakes and pies for frozen blueberries topped with whipped cream or lemon sorbet. Fruit also makes a healthy snack. Drizzle green apple slices with caramel sauce for a sweet treat.
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