Weight loss pills are big business in the US, but they don't come without consequences. Not only can they have side effects for those taking them, but many of them have no effect whatsoever. Rather than risking your body and straining your wallet with supplements that may not work, choosing the natural way to lose weight is the more sensible choice.
Step 1
Start a one-day juice fast by drinking only juices for one full day. While crash diets and fasting are not good in the long run, doing a all juice diet for one day can jumpstart your weight loss efforts and help you clean your body of toxins. To do it, spend 24 hours drinking only liquids, primarily vegetable and fruit juices (but avoid orange and pineapple, which are too high in sugars). You can also add low-fat broth (no meats), teas and water.
Step 2
Set up a 1,200 calorie plan using a free meal planner such as SparkPeople. You can choose a preset meal plan or make up your own as long as you follow the guidelines of a healthy diet and include items from all food groups.
Step 3
Focus on lean protein as the base of your diet. Chicken, turkey and fish are the best options. Lower your consumption of full-fat dairy products such as cheese and creams and instead focus on skim milk, low-fat yogurt and cottage cheese. If you like red meat, have it no more than once a week, as it is high in cholesterol.
Step 4
Reduce the amount of carbohydrates you eat. The USDA recommends between five and eleven servings per day. Women should stick to the lower side of the numbers in order to lose weight, while men can eat a higher number of portions. When choosing carbs, pick whole grains, as they contain less sugar and offer a steady source of energy, rather than the quick sugar rush of simple carbs.
Step 5
Start a workout program. Simple exercises such as walking, biking or swimming are a good way to get started, but you should focus on increasing the intensity and length of your workouts as you progress. Aim for at least 30 minutes of cardiovascular training on most days of the week. Add some resistance or weight training as well, as this increases metabolism and helps you shed pounds faster.
Step 6
Increase the amount of fiber and water you consume. Both fill you up and help with digestion. Keeping hydrated is also essential for the muscles to perform well and will help you keep up with your exercise program. Good sources of fiber include oatmeal, dark leafy vegetables and fruits.
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