Ways To Lose Weight Without Pills

Drugstore shelves are full of pills, powders, shots and juices that promise to "melt the pounds away" and "burn the fat," but the only thing that most of them burn is your money. The American Journal of Clinical Nutrition tested the active ingredients in many weight loss pills, including chromium picolinate, hydroxy-methylbutyrate, ephedra, yohimbe and yerba mate. The only ingredients that showed any evidence of promoting weight loss was ephedra, which has such harmful side effects that the U.S. Food and Drug Administration pulled it from the market in 2004. The only way to lose weight and keep it off is a combination of diet and exercise.

Aerobic Exercise

Aerobic exercise is any continuous activity that works large muscle groups and increases the heart rate, like running, cycling and swimming. The American College of Sports Medicine and the American Heart Association recommend 30 minutes of moderate aerobic activity at least five days per week for healthy adults under 65. The term "moderate" means working at about 60 to 70 percent of your maximum heart rate, which you can arrive at by subtracting your age from 220. Aerobic exercise is your main fat loss mechanism, as it forces your body to draw on its fat stores for energy.

Strength Training

Strength training tones your muscles, giving your body a tighter, firmer look. It also helps your body burn more fat because muscle requires more energy to operate. Incorporate strength training into your fitness routine at least twice per week, and plan a regimen that works all of the major muscle groups. Use weights heavy enough that the last three repetitions of each set are very difficult. Many women are afraid to lift weights, thinking they will end up with bulky muscle, but they needn't worry. Women have too much estrogen and not enough testosterone to build bodybuilder muscles without an intense training regimen and very heavy weights. It will not happen by accident.

Watch Portion Sizes

American portion sizes are out of control, and most restaurants serve up to four meals worth of food on one plate. Learn what the proper serving size for each food is, and stick to it to help keep your calorie intake in check. A 3-ounce serving of meat or fish is about the size of a deck of cards, and a half-cup serving of rice or pasta is the size of a hockey puck. A serving of butter is the size of one die, and the proper serving of cheese is the size of two die. Start applying proper portion sizes to your meals and you may lose weight without cutting any of your favorite foods.

Balance Your Diet

Your body will perform its best during workouts and burn fat faster if you are getting all the vitamins and nutrients you need. The U.S. Department of Health and Human Services suggests that you get 45 to 65 percent of your calories from carbohydrates, which are your body's main energy source, and 20 to 35 percent of your calories from fats. Keep saturated fat intake to a minimum, and don't let it exceed more than 10 percent of your daily calories. Protein is important for muscle growth and repair, but should make up no more than 35 percent of your caloric intake.

Eat Clean

Get your carbohydrates from whole grains, fruits and vegetables, and your protein from fish, legumes and lean meat. Fish is also a good source of healthy fat, but other sources include nuts, vegetable oils and avocado. Purchase foods in their original form; buy potatoes instead of potato chips, beef instead of jerky, and avoid packaged foods with long ingredient lists. Shop the perimeter of the grocery store; the bakery, deli, meat counter and produce department are the best places to complete your shopping list.