Many people want a quick fix to their weight problem, and they try everything to achieve their goals. Some try shortcuts because they don't want to diet or exercise. In such cases, they might take weight-loss pills and supplements that are supposed to decrease appetite, block carbohydrate absorption in the body or increase metabolism. The effectiveness and safety of such products continues to be debated. However, for those wishing to achieve weight loss and long-term weight management, several other methods offer more effective, safe and beneficial results.
Exercise
The Mayo Clinic discourages the use of weight-loss pills and supplements because of health concerns. However, it does promote daily exercise, since exercise is the best way to encourage the growth of lean muscle mass, reduce fat on the body and increase metabolism, or the speed at which the body converts calories to energy. Exercise for a minimum of 30 minutes a day for weight-loss maintenance, stress reduction and prevention of heart disease.
Diet
While you don't have to count every calorie, dieting is another safe way to lose weight. To lose weight, you need to burn off or use more calories than you ingest on a daily basis. To do so, avoid high-calorie and high-fat foods like junk food and fast food and replace that with healthy fruits and vegetables. You can eat just about all you want of these foods without adding excessive amounts of calories to your daily diet. They'll help you feel fuller for longer periods of time.
Plan
Create a diet and exercise plan that suits your lifestyle, work or school schedule and preferences. If you don't like to run, it won't do much good to engage in an exercise plan that requires you to jog or run 3 miles a day, nor will you enjoy doing it. Instead, choose activities and exercises that appeal to you. If you like to swim, check out the swimming schedule at your local YMCA or parks and recreation district for prices and free swimming times. If you like to be outdoors, find a local high school track or nature trail where you can walk, jog or bike ride. Play tennis or shoot hoops with your friends. Make exercise fun, and you're more likely to stick to it.
Substitute
Don't cut out all the bad foods or drinks in your current diet all at once. This leads to temptation and "diet overload," and discourages sticking to a diet plan. Instead, eliminate one bad food every week from your diet and replace it with something healthier. For example, cut out that bag of chips you eat every day after work and replace it with a handful of almonds. This will offer a similar "crunch" and satisfy your habit of eating something at that time without the excessive calories.
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