While weight-loss pills may seem like an easy way to shed pounds, many are unsafe unsafe and haven't been proven effective. Pills are not a solution that will help you to keep the weight off. Once you reach your goal weight, you must stop taking the pills, which means you may begin to pack on the pounds. Instead of reaching for a bottle of pills, eat healthy foods and exercise. That type of lifestyle change will stay with you beyond your weight-loss period and will help you to keep the weight off long-term.
Step 1
Determine the number of calories you eat in a typical day by recording the foods you eat and entering them in the LiveSTRONG Daily Plate.
Step 2
Reduce the number of calories by 500 to 1,000 calories per day to lose the CDC-recommended one to two pounds per week. Adopt a healthy eating plan based on the U.S. Department of Agriculture's MyPyramid.gov individual food pyramid plan. That plan includes oils, fruits, vegetables, protein and beans, milk and whole grains.
Step 3
Replace high-calorie and fat-laden snacks, such as chips and snack cakes, with healthy foods. No-sugar-added apple sauce, low-fat string cheese, fruits and vegetables are good options. If you are on the go a lot, choose snacks like low-fat granola bars and 100-calorie snack packs of food that are easy to take with you.
Step 4
The American College of Sports Medicine recommends you do 60 to 90 minutes of cardiovascular training exercises on most days. Not only will this help you to lose weight but it will also help you to tone up to look your best. Walking, swimming and aerobics classes are ideal.
Step 5
Participate in resistance training exercises for approximately 30 minutes at least three days per week. Lifting light weights is a good way to get this type of exercise. This will help to firm you up even more than cardiovascular exercises alone can do.
Tips and Warnings
- Watch what you drink. Soft drinks, sugary drinks and alcoholic beverages can work against your weight-loss efforts. Instead of unhealthy options, drink water or low-calorie beverages.
Things You'll Need
- Scale
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