Pills serve many purposes in the world of modern medicine and supplementation. Weight loss is one of the most common uses, and pills are often looked upon when the goal is to lose this weight in a hurry--such as in two weeks. But along with pills comes the risk of suffering possibly harmful side effects. If you are passionate, dedicated and disciplined, you can experience pill free weight loss.
Step 1
Consume the bare minimum of calories that you need for proper functioning. Aim for 1,200 calories a day if you are female and 1,500 calories a day if you are male.
Step 2
Refrain from eating foods that are high in sodium, sugar and saturated fat. All of these foods can cause water retention and weight gain. Eat nothing but fruits, vegetables, lean meats, whole grains, beans and fish.
Step 3
Scatter your meals apart through the day in smaller portions instead of eating two to three big meals. Have a meal that is a balance of protein and carbs every two to three hours. This will boost your metabolism and keep your energy levels elevated. Celery sticks with peanut butter is a meal example.
Step 4
Give up all the liquid calories and drink at least 10 cups of water a day. Avoid coffee drinks, milk shakes, soda, sweetened teas, alcohol and fruit drinks.
Step 5
Begin your day with breakfast to get your metabolism started. Prepare a bowl of high fiber cereal or oatmeal made with low-fat milk, or have an egg- white omelet with chopped up veggies and whole wheat toast.
Step 6
Lift weights three times a week on alternating days to build muscle which is metabolically active. Do exercises that target your whole body such as push-ups, shoulder presses, back rows, triceps extensions, biceps curls and lunges. Do 12 to 15 reps with moderate weights and do three to fours sets. Take 30 to 45 second rest breaks between exercises to keep your heart rate elevated and to burn more calories.
Step 7
Perform cardio for at least 60 minutes four times a week on the opposite days of your weight training. Running, biking, elliptical training, rowing, jumping rope, swimming, cross country skiing and kick boxing are examples.
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