Pills come in prescription and over-the-counter form. When you are trying to lose weight fast, these pills claim to boost your fat-burning potential, decrease your appetite and block the absorption of certain nutrients. Even if all of these claims came true, you still open yourself up to possible side effects while using them. The fastest way to lose weight without pills is by taking steps that are completely natural.
Step 1
Cut back on your caloric intake. Create a deficit by reducing your daily intake by 500 to 1,000 calories. Refer to an online resource, such as the Daily Plate, to track your calories (see "Resources").
Step 2
Eat foods that are high in nutrients. Stay away from anything that is high in sugar, sodium and saturated fat. Fast foods, deep fried foods, commercial baked goods, processed meats, canned soups and candy bars are examples. Stick with foods such as fresh fruits and vegetables, lean meats, low-fat dairy, beans, while grains and nuts.
Step 3
Eat breakfast before leaving for work in the morning. This can get your metabolism lifted, and it can also give you a boost of energy. A bowl of whole grain cereal with low-fat milk and blueberries is a meal example.
Step 4
Consume small meals for the rest of the day. This can keep your metabolism elevated, and it can also prevent you from getting hungry. Eat meals that contain protein and complex carbs. Have a meal every two to three hours. Lean sliced turkey breast on whole wheat bread with lettuce and tomato is a meal example.
Step 5
Drink water as your only beverage. Avoid all beverages that have calories such as soda, alcohol, lattes, fruit drinks and sweetened teas. Aim for 8 to 10 cups of water a day and have a glass with each meal to help fill your stomach.
Step 6
Chew your food slowly. Eating fast can cause you to overeat. Take a bite, chew, swallow, then pick up your fork and have another bite.
Step 7
Lift weights to pack on metabolically active muscle mass. Do exercises—such as push-ups, upright rows, lat pulldowns, triceps extensions, barbell curls and lunges—that target all of your major muscle groups. Perform 10 to 12 reps, three to four sets and work out three times a week on alternating days. Take breaks that are no longer than 45 seconds in between each set. This can keep your heart rate elevated.
Step 8
Perform cardiovascular training in an interval format. Start with a light warm-up for 5 minutes. Go all out for 30 seconds then come back to a moderate intensity for 60 seconds. Keep alternating back and forth for 20 minutes then finish with a 5 minute light cool-down. Do interval training with any type of cardio such as running, indoor cycling, elliptical training, stair climbing or swimming.
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