Advertisements for weight loss pills and surgeries are prominent, but it is still possible to lose weight without any risks or expensive costs. By making a few simple lifestyle changes and incorporating determination and hard work, you can lose weight safely without using pills or surgery.
Step 1
Set specific weight loss goals. By setting reasonable goals that you are fairly certain you can reach, you are less likely to become discouraged. Specific goals also help you stick to a plan and are more effective than vague goals such as, "I'll work out more often."
Step 2
Write down your reasons for wanting to lose weight, whether it is to get healthy or fit into a certain article of clothing. This will provide you with motivation later if you are feeling discouraged or unmotivated.
Step 3
Consume water regularly. Water will not only keep your body hydrated and healthy, but you will feel more full and less tempted to snack or drink unhealthy beverages.
Step 4
Make healthy substitutes in your meals. Instead of using white rice, choose brown rice. Use skim milk instead of whole, and wheat bread instead of white. By replacing items that are high in sugar, fat and sodium, you begin consuming more items that are healthy.
Step 5
Limit your calorie intake by 500 to 1,000 calories per day. You can eat less by choosing smaller serving sizes. Avoid eating late at night, when your body doesn't have time to burn more calories, or in front of the television, where you can be distracted and unintentionally eat too much. Eat slowly to give your body time to feel full with less food.
Step 6
Exercise at least three days a week for 30 minutes a day. Weight loss involves consuming fewer calories than you burn in a day, and that means you have to work hard to burn calories. Alternate between cardiovascular exercises, such as running and jumping rope, and strength training exercises, such as crunches or yoga.
Step 7
Get at least seven to eight hours of sleep at night. The more exhausted you feel during the day, the more hungry you will be and the more calories you will consume.
Step 8
Find support. Whether it be from a stranger, weight loss group, friend or family member, you need to be able to get encouragement from someone. You are more likely to stick to your goal if you are accountable to a support group.
Step 9
Reward yourself. When you meet a goal or have a successful week, get yourself a movie ticket or a new article of clothing. Remember to reward yourself with items that will not mess up your weight loss progress.
Tips and Warnings
- According to the Centers for Disease Control and Prevention, those who lose weight gradually at the rate of about one to two pounds per week are more successful with weight loss. This speaks against using radical and quick weight loss methods.
- Talk to your doctor before beginning a weight loss regimen to be sure you are choosing the safest option.
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