Is it possible to lose weight without exercising or taking diet pills? Of course, but the amount of weight you lose and the feeling of accomplishment you get may vary, too.
To clarify, for example, many doctors would not recommend taking diet pills to lose weight. However, if you are obese or overweight with existing conditions related to weight (such as high blood pressure or high blood sugar), your doctor may prescribe some weight-loss drug to reduce your risks. These medications include statins, which help reduce cholesterol.
Still, in order for you to lose weight, you must combine your use of weight-loss drugs with a healthy lifestyle that includes eating a balanced, but healthy low-calorie diet and physical activity.
As for exercise, many people think they need to go to the gym and spend hours working out until they lose a significant amount of weight. Many experts, however, believe that simply staying active can help improve your weight. This may mean taking the stairs instead of using the elevator, walking briskly instead of leisurely, biking to work instead of taking the car, or playing outside with the kids instead of watching TV for hours.
It is also important to remember that to lose weight rapidly (one to two pounds a week), you must burn more calories than you take in. To lose one pound of fat, which is equivalent to 3,500 calories, you must burn 500 calories per day by reducing your food intake or being physically active. But if you cannot meet these requirements, you can try some practical weight-loss tricks, as suggested by research:
- Eat a healthy breakfast daily.
- Brush your teeth after dinner and close the kitchen.
- Eat more fruits and vegetables, whole grain products, and low-fat protein sources.
- Use smaller plates, cups, bowls and spoons.
- Get enough sleep.
- Eat slowly and time your meals to about 20 minutes.
- Eat a broth-based soup instead of creamy soup.
- Cut back on sugary drinks and take water or green tea instead.
- Limit your alcohol intake.
- Eat more meals at home instead of eating out.
- Instead of reaching out for a sugary snack, chew some sugar-free gum with a strong mint flavor.
- Eat in small portions.
- Instead of eating until full, eat only until you are about 80 percent full. Alternatively, dish out 20 percent less food when putting food on your plate.
- When eating out, split or share your meals, or ask the server to bag half of your meal for take-out.
- Choose red sauce instead of white sauce for your pasta.
- Eat less red meat.
- Burn an extra 100 calories daily by doing chores, walking an extra mile, or jogging for just 10 minutes.
- Keep a food journal to keep track of your eating habits.
Finally, if you are obese or overweight with a weight-related medical problem such as diabetes and have not succeeded in losing weight using conventional approaches, you can ask your doctor if you are a good candidate for weight-loss surgery. Its benefits include rapid weight-loss and improvement of weight-related medical problems, but it also has some risks. Candidates for surgery must make a life-long commitment to maintain a healthy lifestyle and may need some monitoring for possible risks, such as nutritional deficiencies.
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