Being overweight can increase your chances of getting heart disease and having a stroke, hypertension or high cholesterol. You are also at high risk of getting diabetes. Losing weight and eating healthy can prevent these diseases. However, losing weight can be difficult. Some individuals use diet pills to lose weight. Unfortunately, like all medications, diet pills can be expensive and cause dangerous side effects. It is possible to lose weight without taking diet pills.
Step 1
Eat at least eight pieces of fruit every day. Consuming plenty of fruits can help you lose weight because they fill up your stomach faster, encouraging fewer high calorie foods to be consumed. Fruits, such as strawberries, bananas, berries, papayas and apples, should be consumed throughout the day. You can also blend the fruits or make juices if you do not like eating them in solid form.
Step 2
Lose weight by avoiding eating red meats (pork, beef, lamb, etc.) when dieting. Red meats can increase your cholesterol levels and blood pressure. Also, avoid consuming processed meats since these types of foods contain compounds called "nitrosamines," which have been linked to lung and stomach cancer. Instead, substitute red meats with healthy white meats like chicken and fish. You can also try vegetarian "meat' (like tempeh), which is rich in nutrients and protein.
Step 3
Add plenty of foods rich in fiber to your diet. Fiber can help you lose weight by binding to the fats in the foods that you consume and eliminating it through feces. Foods high in fiber include prunes, apricots, whole grain bread, figs and apples. Eat at least two to three servings of these types of food on a daily basis to help you lose weight fast.
Step 4
Drink at least 10 glasses of water and spread them out throughout the day. Drink one glass of water 30 minutes before a meal to help make you feel full and prevent you from overeating. You also need to consume plenty of water if you eat fiber-rich foods. Fiber needs water to make your stool soft and bulky so that it can be removed from your digestive system smoothly. Lack of water, especially when eating fiber rich foods, can cause constipation.
Step 5
Do high impact cardiovascular exercises such as aerobics, swimming and running for one hour daily. Exercising can help you burn calories and eliminate fats and toxins through sweat, helping you lose weight quickly.
Things You'll Need
- Fruits
- Vegetarian "meat," like tempeh
- Fiber-rich foods
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