Diet pills and drinks provide promises of quick weight loss. However, these products are not regulated and can be sold without proof of effectiveness and safety. They also can have adverse side effects and can be detrimental to your health. Weight loss through diet, exercise and healthy choices is safer and can give you long-term results that diet pills and drinks can not.
Make Better Choices
In order to lose weight you need to change unhealthy eating habits. Taking on a new diet can be overwhelming, so it's best to make small changes over a period of time. For example, if you drink sodas you can switch to water and it will save you hundreds of calories per week. Another tactic is to eat low-energy-dense foods, instead of high-calorie foods. According to MayoClinic.com, in order to lose weight you want to eat a greater volume of food that's lower in calories. This will make you feel fuller on fewer calories. You want to choose foods that have a high water or fiber content. These foods are fruits, vegetables and whole grains. A grapefruit is almost 90 percent water and only 79 calories. Low-density vegetables are salad greens, asparagus and broccoli. To incorporate whole grains into your diet choose whole wheat breads and pasta, oatmeal and brown rice.
Eat Breakfast
Many people think if they skip breakfast it will help them lose weight. This is actually counterproductive because skipping breakfast will make you ravenous by lunch time and you will end up consuming more calories than you had planned. According to Katherine Zeratsky, R.D., L.D of Mayo Clinic, skipping breakfast can increase your body's insulin response, which can increase fat storage and lead to weight gain. Eating breakfast also reduces your hunger throughout the day making it easier to avoid overeating. Some choices for a healthy breakfast are oatmeal with fruit or egg whites with whole wheat toast.
Increase Activity Level
If you have a sedentary lifestyle, it will be very difficult to lose weight. According to the National Heart, Lung and Blood Institute, activities to get you started can be walking or swimming at a slow pace. Start by walking for 30 minutes three times per week and increase to 45 minutes five times per week as your cardiovascular system becomes stronger. Along with walking you can make smarter choices throughout the day to increase your activity level. For example you can take the stairs instead of the elevator whenever possible and park your car further away from your destination.
Weight Training
There are many benefits of weight training. Besides aiding in weight loss, weight training can increase your bone density, improve your posture, reduce your risk of injury and improve your mood. According to the American Council on Exercise, you should start with a weight that you can comfortably perform eight repetitions with and gradually add more repetitions until you can reach 12. Once you become stronger, increase your weight or repetitions for better strength advances. To maximize benefits, perform eight to 10 exercises that work every muscle group two times per week.
References
- MayoClinic.com: Energy Density and Weight Loss: Feel Full on Fewer Calories
- MayoClinic.com: Breakfast: Why Is It So Important To Control Weight
- National Heart, Lung and Blood Institute: Exercise and Fitness: Guide to Physical Activity
- MayoClinic.com: Strength Training: Getting Stronger, Leaner, Healthier
- American Council on Exercise: Three Things Every Exercise Program Should Have
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