Weight loss doesn't mean starving yourself or taking pills. Pills can have adverse side effects on the heart, liver and kidneys. For that reason, losing weight without taking pills is a healthier way to stay fit. Some pill manufacturers promise that the dieter will drop several pounds each week, which is also unhealthy. Eating right, exercising and counting calories lead to weight loss. These practices will also keep the pounds off without the return weight gain that happens from crash dieting.
Step 1
Purchase a food journal and write down the amount of calories consumed for each meal. Ensure you include the "hidden calories" such as ingredients in recipes, creamer in the coffee and condiment calories. A food journal keeps track of the total amount of calories, so you can then determine how many pounds you can lose each week.
Step 2
Calculate your basal metabolic rate. The Resource link does the calculation for you. This estimates how many calories you burn without being active. Use this calculation in your food journal. If you eat less calories than you burn each day, the net effect is weight loss.
Step 3
Create a regular workout schedule. You should follow a cardio schedule of at least 30 minutes three times a week. The calories burned can be added to your basal metabolic rate in the food journal. These calories burned allow you to eat more and still lose weight.
Step 4
Eat small, low-calorie meals every few hours instead of large meals a few times a day. People who starve and eat one meal a day tend to overeat. This can lead to weight gain instead of weight loss. Eating small meals every hour or two keeps you full and helps you avoid overeating habits.
Step 5
Use free weights or resistance training at least twice a week. Free weights and resistance training build muscle. Muscle increases the basal metabolic rate, so you can burn more calories even when inactive. This also helps you achieve your weight loss goals more quickly and keep the weight off in the long run.
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