Medicine is prescribed by doctors to treat symptoms of an underlying condition. When it comes to weight loss, medications are often used to speed up the process. Although they may be effective, they can often cause harmful side effects. To avoid complications, you can take a completely natural approach to lose weight quickly.
Step 1
Cut back on high fat foods that are also high in calories, such as burgers, fries, ice cream, pizza, processed meats and commercial baked goods.
Step 2
Consume lean sources of protein to boost your metabolism and keep your appetite under control. Chicken breasts, turkey breasts, egg whites, fish, cottage cheese, venison and lean beef are all examples.
Step 3
Exchange your simple carbs for complex carbs that are high in fiber. Avoid cakes, cookies, doughnuts, pies, candy and pastries because they cause a fast insulin spike. Incorporate whole grains, fruits, vegetables and beans into your diet.
Step 4
Do not drink any beverages that have calories. Avoid soda, fruit drinks, sweetened teas, lattes, milk shakes and alcohol. Drink water instead to save yourself calories and to hydrate your body. Aim for 8 to 10 cups a day. Drink it ice cold to give your metabolism a slight boost as your body must burn some calories to heat up cold liquids.
Step 5
Eat breakfast before you leave for work to kick-start your metabolism. Prepare a bowl of oatmeal or all-bran cereal with low-fat milk or whip up an egg white scramble with whole wheat toast.
Step 6
Keep your metabolism humming by eating a balanced meal every two to three hours for the rest of the day. Make sure your meals all contain protein and complex carbohydrates. Celery with peanut butter would be a great afternoon meal.
Step 7
Avoid eating within two hours of going to bed due to your metabolism slowing down at night.
Step 8
Reduce your total intake of calories to create a deficit. Cut back 1,000 calories or so a day, but do not go any lower than 1,200 total calories if you are a woman and 1,800 if you are a man to avoid your body entering starvation mode, during which it tries to maintain fat stores.
Step 9
Build muscle, which is metabolically active tissue. Do exercises that target your whole body such as bench presses, upright rows, bent-over rows, tricep extensions, bicep curls and lunges. Do 10 to 12 reps for three to four sets and work out two to three times a week.
Step 10
Perform cardiovascular exercise for at least 60 minutes four to five days a week. Do something you enjoy, such as biking, swimming, elliptical training, running, brisk walking, cross country skiing, dance aerobics or kick boxing.
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