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How to Lose Weight Fast Without Diet Pills or Gimmicks

author image A. McDougall
A. McDougall is an editor, writer and athlete. McDougall is a marathon coach certified by the North American Academy for Sport Fitness Professionals and an American College of Sports Medicine certified personal trainer. McDougall has edited and written for several national magazines.
How to Lose Weight Fast Without Diet Pills or Gimmicks
A salad with a light oil dressing Photo Credit: Eising/Photodisc/Getty Images

From fitness magazines to infomercials to websites, there's an endless source of information about fad diets, questionable supplements and gimmicky weight loss programs. While these plans may promise big results, they're often unsafe and the weight loss is not likely to be permanent. To lose weight at the quickest healthy rate, you'll need to do it the old fashioned way, by being active and watching what you eat.

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Step 1

Get active to burn calories and start shedding pounds. The American College of Sports Medicine recommends getting more than 250 minutes of moderate-intensity exercise per week for the best weight loss results. This could include activities like walking briskly or playing doubles tennis.

Step 2

Add resistance training, like weightlifting or yoga, to your routine to preserve your lean muscle mass while shedding fat from your body, per the ACSM's recommendations. According to the Centers for Disease Control and Prevention you should do at least two strength training routines per week that target all your major muscle groups.

Step 3

Track the calories you burn from exercise using a heart rate monitor that counts calories or an online calculator like Livestrong's MyPlate website.

Step 4

Reduce your net intake by 1,000 calories per day from exercise and reducing your intake. This means that if you burn 400 calories from exercise then you need to reduce your intake by another 600 calories to achieve a 1,000-calorie deficit. This will result in weight loss of two pounds per week -- the maximum recommended for safe weight loss.

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