The Internet, magazines and even your local drugstore offer a variety of non-prescription drugs that promise to help you lose weight quickly without a trip to the gym. While the pills offer convenience, many contain ingredients that haven't been tested for safety. Resist the temptation of unproven drugs by considering a healthy plan for weight loss that includes low-calorie foods and regular physical activity. Alert your doctor before considering any drug that guarantees easy weight reduction.
Understanding Weight Drugs
Although weight loss drugs are readily available, the companies who profit from the drugs typically offer little evidence to prove their products are safe for your body or that you'll lose weight. The pills often work by using laxatives to increase your bathroom visits, which results in a temporary reduction in water weight --- not fat. Other over-the-counter drugs elevate your metabolism, block your hunger sensations or impair your body's ability to absorb carbohydrates. Money spent on weight loss drugs won't help you achieve a smaller waistline, but may increase your risk for heart attacks, insomnia and other serious conditions.
The First Step in Drug-Free Weight Loss
Doctors often recommend an effective drug-free plan for weight loss that starts with reducing your daily calorie consumption. Squash, spinach and peaches --- or other fruits and vegetables that feature deep colors --- are rich in nutrients but low in calories. Whole-grain products like breads or cereals are also plentiful in vitamins. Look carefully at your food labels, which reveal how many calories are in the foods on your grocery list, and keep a record of your daily calorie intake as a way to control your eating. Bypassing three large meals in favor of smaller meals eaten more frequently may suppress your appetite and reduce your risk for overeating. (See References 5)
Increased Physical Activity
Aerobic activities like swimming, bike riding, hiking or walking represent the most efficient methods of burning calories. Aim for between 250 and 300 minutes of aerobic exercise weekly and start at a moderate pace. Plan to increase intensity as your overall fitness improves and consider limiting your initial workouts to smaller time periods of 10 minutes or less until your body feels ready for a continuous session. Add exercise into your daily activities by parking a few blocks from your office each morning and walking the rest of the way to work or schedule time to resume delayed garden projects.
Long-term Results
While drug-free weight loss achieved through a healthy diet and regular exercise may take longer than the instant weight reduction promised by companies who sell supplements, the methods are proven. Ask your doctor for help if you need advice on planning a weekly low-calorie diet and avoid any meal plan that requires you to give up solid foods or consume less than 1,200 calories daily. A healthy goal for weight loss is generally considered a reduction of 2 to 3 lbs. each week.
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