There are several supplements that promise quick and easy weight loss. The problem is that once you stop using them, the weight comes back. And, in some cases, the supplements can cause troublesome, and sometimes dangerous, side effects. For example, a pill that prevents you from absorbing fat may also cause diarrhea and oily stools. Another pill that raises the metabolism may also raise your blood pressure or cause an irregular heartbeat. It is possible to lose weight without drugs or supplements, with simple lifestyle changes.

Lifestyle Change: Eat Healthily

Diet is one of the most important factors in weight loss. In order to lose fat, we need to burn more calories than we consume, but we also need to consume enough calories to keep our metabolisms running. Even small changes can make a difference. Cut back on fast food, eliminate high-calorie beverages from your diet and add more fruits, whole grains and fresh vegetables.

Lifestyle Change: Avoid Diets

Weight loss diets have mixed results---some are too restrictive, some cut too many calories and others are downright dangerous. If you have no medical conditions, your best course of action is following the FDA's Food Guide Pyramid. The Pyramid not only tells you what you should be eating, it also outlines proper portion sizes. The Pyramid website also has a tool to help you determine how many calories you should consume, based on your size and activity levels.

Lifestyle Change: Exercise

Supplement your dietary changes with regular exercise. Cardiovascular exercise burns calories while you are working out. Resistance exercises build muscle to help you burn more calories at rest. Dieting often causes both fat and muscle loss; by combining exercise with diet you'll have better muscle definition and a tighter shape than from diet alone. Also, if you burn extra calories through exercise, you'll have more wiggle room in your diet.

Lifestyle Change: Sleep and Other Factors

Get adequate sleep and practice stress management. When we are sleep-deprived, we tend to eat more sugary snacks to make up for the lack of energy. Stress can also trigger sugar cravings and makes us release hormones that may actually cause us to hold on to fat. Try to get at least eight hours of quality sleep a night. Avoid stimulants, like caffeine, before bed. Cut back on alcohol consumption. Alcohol is not only fattening, it can also disrupt your sleep patterns.

Source:

Mayo Clinic: Healthy Weight Pyramid Tool

"Personal Trainer Manual;" American Council on Exercise; 1996

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