Weight-loss products are designed to give you a competitive advantage in your battle with body fat. Fat blockers, carb blockers, metabolism boosters and appetite suppressants can all be found in copious amounts on shelves in supplement aisles. These products promise fast results, but they also can lead to fast side effects. If you want to lose weight fast, you are better served sticking with a natural solution.
Step 1
Cut back on the bad carbs. Avoid anything that is high in sugar and made with white flour, such as candy, cakes, cookies, crackers, doughnuts and muffins. Eat complex carbs that are high in fiber, including whole-grain bread, oatmeal, whole wheat pasta, beans, fruits and vegetables.
Step 2
Eat lean protein to fill your belly and to slightly elevate your metabolism. Choose lean beef, chicken breasts, eggs, cottage cheese, fish, venison and tofu. Stay away from processed meats such as bacon, ham, sausage and cold cuts.
Step 3
Cut back on your total intake of food. Reduce your daily intake by 500 to 1,000 calories to create a deficit and promote weight loss.
Step 4
Prepare a nutritious breakfast when you get up in the morning. This can prevent you from pigging out on junk food later in the morning due to starvation. Whip up a bowl of whole-grain cereal made with low-fat milk and berries. If you are short on time, mix a fruit smoothie with yogurt and protein powder to take with you.
Step 5
Consume a meal every two to three hours throughout the day. This can keep you feeling satisfied and give you sustained energy levels. Have meals that are balanced with protein and complex carbs. A bison burger on a whole wheat roll with lettuce and tomato is a meal example.
Step 6
Consume nothing but water to keep your calories lower and to hydrate your body. Avoid sweetened teas, lattes, fruit drinks, slushies, soda pop and alcohol. Drink 8 to 10 cups of water a day.
Step 7
Perform cardiovascular exercise of your choosing to burn calories. Running, spinning, swimming, stair stepping, elliptical training, cross-country skiing and jumping rope are all examples. Aim for 45 to 60 minutes and work out four to five times a week. If you like a group atmosphere, attend fitness classes.
Step 8
Lift weights to build muscle, which can increase resting metabolic rate. Work as much of your body as possible with exercises like chest presses, lateral raises, back rows, triceps extensions, biceps curls and lunges. Perform 10 to 12 reps, three to four sets and work out two to three times a week.
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