Skip the weight-loss pills. Experts agree that the best way to lose weight is to combine a nutritious diet with adequate exercise. Often, a few simple food changes are all it takes to make your diet nutritious. Once you reach your fitness goals, stick to your new, healthy lifestyle to maintain your weight. Before making any radical changes to your diet, talk to your doctor.
Function
Food gives your body energy. If your body takes in more energy than it burns, it converts the excess energy into fat. If you want to shed this extra weight, all you have to do is burn more calories than you take in. To lose weight quickly, take a twofold approach: Increase your level of physical activity to burn more calories, and decrease the number of calories you consume. Once you find the right balance, you will lose weight without needing pills.
Foods to Avoid
The simplest way to cut calories from your diet is to avoid junk food, such as fried foods and sugary desserts. Watch what you drink as well. Soda, milk shakes, alcoholic beverages and other high-calorie liquids quickly add unnecessary calories to a meal. Drink water instead. Other simple food changes include eating nonfat yogurt for dessert instead of high-fat ice cream, substituting egg whites for whole eggs and avoiding white bread, pasta and potatoes, which the Harvard School of Public Health warns "can lead to weight gain, diabetes, heart disease and other chronic disorders."
Foods to Include
Although lowering calories is your goal, don't overdo it. Your body needs certain nutrients to survive. The simplest way to achieve a low-calorie but nutritious diet is to follow an expert's recommendations. Your doctor can give you custom diet recommendations based on your physical activity level, age, medical condition and other important factors. Typically, a healthy diet includes plenty of fresh fruits and vegetables, whole grains and lean meats. For example, substitute fish or poultry for red meats, which typically contain too much saturated fat. Drink skim milk instead of whole milk. Instead of having bread or cheese as an appetizer, start your meal with a healthy salad. Carry fruit with you so you always have a healthy snack available.
Considerations
Sauces, dressings and spreads add unnecessary calories to a meal. Skip them entirely, or substitute them with low-calorie versions. If your food is flavorless, experiment with freshly ground spices and fresh herbs to improve its taste. A little salt makes a huge difference, but watch your overall sodium intake.
Portion Control
Eat less with some simple tricks. Drink a few glasses of water before a meal to decrease your hunger pangs. Serve the meal on a small plate, and avoid going back for additional helpings. If you're at a restaurant, ask your server for a half-size portion or share your meal with someone. If that's not possible, ask for a take-out container. Put half the food into the container before you even begin your meal to avoid the temptation to overeat.
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