Prescription and over-the-counter weight loss pills may promote weight loss, but such pills come with side effects and potential risks. Another option for losing weight, without any cost, is using healthy lifestyle changes, like intense physical activity and eating the right foods. The fastest weight loss recommended is 1 to 2 lbs. weekly, according to Medline Plus.
Step 1
Eat the right foods. For weight loss, eat a diet full of fruits, vegetables and whole grains. These foods are high in fiber, which help you feel full and minimize your risk for overeating. Also, eat low-fat diary and lean protein, like cottage cheese, skinless chicken and yogurt. Special foods, such as almonds, appear to promote weight loss as well. This food is rich magnesium, which produces energy and helps build stronger muscles. This promotes faster calorie burning. Other foods for weight loss include berries and salmon.
Step 2
Decrease calorie consumption. Look for small ways to decrease calorie consumption. Use smaller dinner plates to promote eating less and pre-measure serving sizes. Don't rush when eating your meals. Allow 20 to 30 minutes to eat and eat slowly. This will allow your brain to recognize the hunger signals and prevent overeating. Also, reduce consumption of high-calorie drinks, such as juice, energy drinks and sodas.
Step 3
Plan two hours and 30 minutes of cardiovascular activity each week, recommends the Centers for Disease Control and Prevention. Select activities with high calorie-burning potential, such as hiking, which burns 438 calories an hour for a 160 lb. person and high-impact aerobics, which burns 511 calories an hour, according to the Mayo Clinic. Other high calorie-burning activities include running and tae kwon do. These activities burn more than 500 calories an hour as well.
Step 4
Schedule strength-training sessions. Your body's muscle mass decreases with age. This muscle is replaced with fat, which causes you to gain weight. You need two to three sessions of strength training weekly, recommends the Mayo Clinic. This type of activity will make your body burn calories more efficiently and promote faster weight loss.
Tips and Warnings
- Avoid fad diets, which promise rapid weight loss. These diets focus on eating a single food or severely limiting calorie intake. Fad diets are also difficult to stick to long term, which interferes with your weight-loss goals.
- Consult your doctor before starting a weight-loss plan. She will help you find healthy goals for losing weight quickly without pills.
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