Over-the-counter weight-loss pills aren't tested by the Food and Drug Administration for safety and effectiveness. Even if you select a prescription weight-loss pill, which is approved by the FDA, there are still potential side effects. The best way to lose weight, without pills, is to make healthy lifestyle changes. These changes will assist in losing weight and keeping the weight off long term.
Effective Weight Loss
There are weight-loss programs that promise extreme weight loss. If you're losing weight quickly, however, the weight loss is likely due to shedding water or lean tissue, rather than fat, according to MayoClinic.com. A safe weight-loss goal is about 1 to 2 lbs. a week. Since a pound of body fat equals 3,500 calories, losing weight at this pace requires burning 3,500 to 7,000 weekly calories.
If this seems like a lot, don't worry. Combine exercise and a low-calorie diet to accomplish your goals. For example, for a 2-lb. weight loss, you need to burn 1,000 daily calories. Work out to burn 300 calories and decrease calorie consumption by 700 calories.
Healthy Diet
Diet is an important part of your weight-loss strategy. You need to eat fewer calories, which allows your body to tap into fat reserves. Eating fewer calories, however, doesn't mean you need to feel hungry all the time. Eat foods that are high in volume and low in calories. For example, replace snack foods with fruits and vegetables. These foods are high in water content, which provides fewer calories per serving. Select whole grains when possible, such as oatmeal, brown rice and whole-wheat pasta. When eating meat, opt for lean options, such as chicken without the skin.
Exercise and Fat Burning
A healthy exercise program needs to promote regular physical activity. Accomplish your weight-loss goals by scheduling at least 30 minutes of physical activity most days of the week, recommends MayoClinic.com. Moderate activity is a good option when starting your exercise program. Activities such as low-impact aerobics, water aerobics and walking are a few options. As these activities become less challenging, switch to higher-intensity activities, such as rollerblading, running or playing racquetball.
Strengthen the Muscles
Don't overlook muscle strengthening when losing weight without diet dill pills. Building muscle increases your metabolism, allowing your body to lose weight quicker. Since muscle naturally decreases with age, as you get older it's even more important to build muscle. Otherwise, your body will replace lost muscle with fat. Strength training also improves your focus and boosts energy. Schedule two to three sessions weekly, targeting all major muscle groups, such as the chest, core, back and legs.
References
- MayoClinic.com: Weight Loss Drugs: Can a Prescription Help You Lose Weight?
- MayoClinic.com: Energy Density and Weight Loss: Feel Full on Fewer Calories
- MayoClinic.com: Exercise for Weight Loss
- MayoClinic.com: Fast Weight Loss: What's Wrong With It?
- MedlinePlus: Tips for Losing Weight
- MayoClinic.com: Strength Training: Get Stronger, Leaner and Healthier
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