Prescription and over-the-counter drugs promote weight loss by curbing the appetite or preventing the absorption of fat or carbs. Your body cannot store what it does not digest, so taking a drug can help in this case. Unfortunately, benefits from weight loss drugs get countered with possible side effects like diarrhea, constipation, irritability, nervousness and altered sleep patterns. A much easier plan of attack is to make healthy changes to your diet. If you play your cards right, you can achieve weight loss without having to starve yourself.
Step 1
Monitor your caloric intake to create a deficit. A reduction of 500 to 1,000 calories a day will promote 1 to 2 lbs. of weight loss every week. Find your starting intake by tracking all the food and liquid calories you take in for a day. Make your reduction from this amount. For example, if you currently eat 2,500 calories, make your new intake 2,000 or 1,500.
Step 2
Exchange your liquid calories for water and other non-calorie beverages. Excessive amounts of alcohol, soda, fruit punch, sweetened tea, slushies and milk shakes will cause weight gain just like excess food. Drink water, diet soda and unsweetened tea instead to keep your calories down.
Step 3
Include predominately low-energy-density foods in your diet. Low-energy-density foods are low in calories but high in volume. According to the Centers for Disease Control and Prevention, eating these foods will keep your feelings of hunger under control while dieting. Fruits, vegetables, whole grains, low-fat dairy, fish and lean meats have a low energy density.
Step 4
Eat a healthy breakfast to start your day. Eating breakfast sets you on course to make healthy choices throughout the day and it also prevents you from becoming ravenous later in the morning. Take the time to at least have something quick like a bowl of oat bran cereal with low-fat milk.
Step 5
Consume snacks in between your meals. Strategically placing snacks two to three hours after meals will keep you feeling satisfied and further prevent you form overeating. Eat snacks that are 200 calories or less. A banana with peanut butter spread across the top is a healthy option, for example.
Step 6
Chew your food slowly. If you eat fast, you run the risk of eating too much food. Take your time and chew each bite thoroughly. Take sips of water in between bites to further fill up your belly.
Tips and Warnings
- To get a boost with your weight loss efforts, do not dismiss the importance of exercise. By adding both cardio and weight training to your weekly plan, you will burn calories efficiently and boost your resting metabolic rate.
References
- FamilyDoctor.org: Prescription Weight-Loss Medicines
- "Time" Magazine; Debunking 10 Myths About Dieting; Dr. Nancy Snyderman; May 2009
- Centers for Disease Control and Prevention: Low-Energy-Dense Foods and Weight Management: Cutting Calories While Controlling Hunger
- American Council on Exercise: Don't Skip Breakfast to Cut Calories
- MayoClinic.com: Snacks: How They Fit Into Your Weight Loss Plan
Member Comments