Pills can be found in over-the-counter (OTC) and prescription forms when it comes to weight loss. They are designed to elevate metabolism, increase energy, block the absorption of fat and keep your appetite under control. Even if all these actions were to take place, you still have to deal with the side effects that can crop up. If you want to lose weight quickly and easily without pills, you need to be disciplined and make serious changes to your current lifestyle.
Step 1
Consume nutrient dense foods instead of foods that contain empty calories. Make sure your diet is composed solely of fruits, vegetables, lean meats, fish, nuts, seeds, whole grains, beans and low-fat dairy products. If you are a vegetarian, tofu products are also healthy choices.
Step 2
Drink more water during the day. Have water in between your meals and with them to help fill you up and spare yourself calories. Aim for at least 10 cups a day. Avoid beverages that are high in sugar and calories like soft drinks, sweetened teas, lattes, fruit drinks and alcohol.
Step 3
Eat a small meal that is balanced with protein and complex carbs every two to three hours. This can help increase your metabolism, give you sustained energy levels and keep your hunger under control. Raw baby carrots, celery sticks and low-fat cheese cubes are a good example of a midday meal.
Step 4
Prepare a nutritious breakfast as soon as you get up in the morning to help prevent overeating later in the day. Even if you eat frequently, you run the risk off running off course if you do not start your day with a meal. Saute some vegetables with egg whites to make an omelet or prepare a bowl of oatmeal with low-fat milk and berries.
Step 5
Reduce your daily caloric amount. Aim for a 500 to 1,000 calorie reduction. Do do not go below 1,200 calories a day if you are female and 1,800 calories a day if you are male.
Step 6
Flex your muscles by lifting weights. Building muscle can help amp up your metabolic rate. Do exercises that target your entire body like chest presses, lateral raises, back rows, triceps extensions, biceps curls and lunges. Perform 10 to 12 reps and three to four sets. Work out two to three times a week.
Step 7
Perform cardiovascular exercise to increase your caloric deficit. Select an activity that you enjoy and that makes you sweat, such as running, biking, fast-paced walking, elliptical training, rowing, kick boxing and stair stepping. Aim for 60 minutes of cardio five to six days a week.
Tips and Warnings
- If you do cardio and weight training on the same day, do your weight lifting first and reduce your duration of cardio to 20 to 30 minutes. Do not do weight training on consecutive days.
- If you have not worked out in a while or have never worked out at all, make sure to get clearance from your doctor before starting.
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