Weight Loss Secret


Table of content

  1. How to Lose Weight
  2. How to Lose Weight the Healthy Way (with Pictures) - wikiHow
  3. How to Juice to Lose Weight
  4. How to Break a Weight Loss Plateau: 13 Steps (with Pictures)
  5. How to Lose Weight Fast
  6. How to Use Diet Pills Safely: 12 Steps (with Pictures) - wikiHow
  7. 6 Ways to Lose Weight (for Girls) - wikiHow
  8. Can Herbs and Spices Help With Weight Loss? What Does and Doesn't Help
  9. 3 Ways to Maintain Weight Loss After Bariatric Surgery - wikiHow
  10. How to Lose Weight Without Taking Pills: 9 Steps (with Pictures)
  11. 4 Ways to Accelerate Weight Loss Naturally - wikiHow
  12. How to Choose a Weight Loss Buddy: 15 Steps (with Pictures)
  13. How to Detox Your Diet
  14. How to Lose Weight by Eating Slowly: 10 Steps (with Pictures)
  15. 3 Ways to Eat Vegetables for Weight Loss - wikiHow
  16. 3 Ways to Choose Safe Weight Loss Drugs - wikiHow
  17. How to Lose Weight While Pregnant: 10 Steps (with Pictures)
  18. How to Lose Weight: Your Most Common Questions Answered
  19. 3 Ways to Know if Weight Loss Supplements Really Work - wikiHow

How to Lose Weight

Choose fibrous proteins instead of fatty ones. Protein is important for organ function and building muscle. Select lean cuts of beef or extra-lean ground beef when you're consuming red meat. Remove skin from chicken before cooking.

Eat more fruits and vegetables. Fruit helps to satisfy your sweet tooth thanks to its natural sugars, while fresh vegetables help your stomach fill up more quickly. Fruits and vegetables contain fiber to help you feel full quickly. Try some of these tips to introduce more fruit and vegetables into your diet:
Eat more whole grains and cut simple carbs. Whole wheat bread, oatmeal, whole wheat pasta, sweet potato, and brown rice are all excellent sources of energy and sources of nutrition. Combined with the right combination of proteins and vegetables, whole grains are perfect all-around nutrition.
Try a formal diet plan. If you like the idea of following a more specific diet and putting the planning into someone else's hands, try following a new diet and exercise:
Cut the salt from your diet. Eating more sodium causes your body to retain water, which can cause you to feel bloated and gain more weight. The good news is that you'll sweat that weight out very quickly, so an easy way of cutting some pounds is to eat less sodium in your diet.
Don't skip meals. Lots of people think skipping a meal will help to lose weight, but people who have lost weight tend to maintain their weight loss better when they eat three meals and two snacks every day.[6] This indicates that eating three meals and two snacks may be a healthy eating pattern for weight loss.
Avoid sweetened drinks. Drinks that are sweetened, whether artificially or naturally, will have little nutritional value and add lots of empty calories to your diet. Do not drink fruit juice or other sweetened drinks. Even natural sugars will increase your daily calorie intake and prevent weight loss. If you chose to drink juice, do not exceed 4 oz per day (1/2 cup). Instead of drinking sweetened beverages throughout your day, drink unsweetened, calorie-free beverages.[7] Some beverages to avoid include:
Control your portions. One reason why you might have gained weight is due to eating portions that are too large. To start losing weight, you will need to eat smaller portions. Eating smaller portions can also help you to keep eating some of your favorite foods while still losing weight.
Write down everything you eat this week. People who keep food diaries, according to a study published in the Journal of the Academy of Nutrition and Dietetics, lose an average of 6 pounds (2.75 kg) more than people who don't keep a record of everything that they eat.[8] So force yourself to write down the good, the bad and the ugly. Keep these tips in mind:
Figure out how many calories you should eat each day to lose weight. Losing weight isn't all about weight. The more aware you are of the calories in the food you eat, the more easily you'll be able to eat the right amount of food and do the right amount of exercise to drop a couple of pounds. Take your food journal and look up each item individually. Keep a running tally and add up your calorie total for the day.
Make a meal plan, and stick to it. Decide what you're going to eat this week before you're standing at the fridge and trying to figure it out on the fly. Buy the right healthy ingredients to eat the way you want to eat, and plan it out by the calorie.
Eat fewer calories than you burn. The only surefire way to lose weight is to eat less than you burn over the course of a day. Sounds simple, but it takes work and consistency. That means exercise. If you want to lose weight and stay healthy, you need to start exercising. Aim for 15-30 minutes of exercise 3-5 times a week to get started.[10]
Drink at least 2 liters (0.53 US gal) of water each day. Water has the double effect of both hydrating your body and filling your stomach with a certain volume of a liquid that has zero calories. The Institute of Medicine determined that an adequate intake (AI) for men is roughly 3 liters (0.8 US gal) (about 13 cups) of total beverages a day. The AI for women is 2.2 liters (about 9 cups) of total beverages a day.[11]
Start doing basic aerobic and cardio exercise. Start with a small goal of 30 minutes, 3 times per week if you aren't exercising at all currently. Try these steps to get yourself going:[13]
Try machines at the gym. You can use a treadmill, an elliptical trainer, a stationary bike, a rowing machine or a stair climber. Start with short sessions and gradually add minutes as you get more fit. Also, use the settings on the machines to increase the intensity as you lose weight.
Take an aerobics class. You can take a traditional aerobics class or try any number of movement-based exercise routines. These are great ways of keeping yourself motivated in a group, having fun moving around, and losing weight.[14] Try any of the following:
Get into strength training. Start small, aiming for one or two 15-minute sessions per week until you feel motivated to do more. Exercise large muscle groups to burn more calories and lose weight, instead of focusing on specific muscles. Try some of these examples:
Play a sport. If you're not into the idea of exercise for the sake of exercise, try finding a fun activity that you enjoy, which has the added benefit of getting you moving. Find an intramural league in your town, or just get together with some friends to play a pick-up game every now and then.
Find creative ways to eat less. While doing these things alone won't necessarily make you lose weight, they can be helpful little tricks to keep you moving on the right path. Try out the following to help your hunger cravings during the day:
Find creative ways to manage your cravings. If you're used to big snacks and indulgent meals, it's no secret that dieting and switching to exercise is challenging. But learning to manage your cravings for a big slice of cake or a greasy hamburger is possible, with a little creativity.
Eat at home. Going out to eat makes it too easy to cheat. Food sold at restaurants is commonly much higher in fat, sodium, and other weight-loss killers. The portions are also often much larger than what you might usually eat at home, as well. Instead of heading out, try to make your own meals.
Eat cereal for breakfast. One recent study revealed that people who eat cereal for breakfast each day have a much easier time losing weight than people who eat other types of breakfast. Start your day right with a high-fiber, nutrient rich natural cereal, or oatmeal.[16]
Decide to lose weight in a group.[17] Commit to losing a certain amount of weight by a certain date with the caveat that you'll pay up if you don't lose. You may enjoy starting up a Biggest Loser Club at work or with your friends, or you can investigate a weight loss betting website.
Give yourself a treat now and then. If you're attending a party or going out for a special occasion, allow yourself an indulgence. Just make sure that these indulgences don't become daily habits.[18] Don't let a single slip-up derail your diet and exercise plan. Get back to it, even if you forget for a day or two.

How to Lose Weight the Healthy Way (with Pictures) - wikiHow

Talk to your doctor about weight loss. Be sure you need to lose weight, and that this is the best time for you to proceed with weight loss. If you are pregnant or have a medical condition, your body may need added calories to maintain your health, so this is not the time to start losing weight.[1]
Set reasonable and realistic goals. Weight loss of 0.5 to 2 pounds per week is a healthy approach. Allow yourself the time you need to reach your weight loss goal, planning on a loss of up to 2 lbs. each week.[4]
Incorporate your daily calorie target in your plan. Weight loss happens when you burn more calories than you consume. Your doctor can help determine the number of calories to consume each day specific to your body, age, sex, and lifestyle.
Do the math. One pound is equal to about 3,500 calories. In order to lose 1 to 2 pounds each week, your daily calorie consumption needs to decrease by about 500 to 1000 calories, or your activity level needs to increase to burn more calories.[6]
Download a food logging app onto your computer or phone and log everything you eat. This way you know your calories every day.
Avoid setting your daily calorie goal too low. This can actually prevent you from losing weight. When you skip meals or consume too few calories, your body starts to store calories as fat instead of burning them.
Come up with a plan that fits your own likes and dislikes. Many healthy weight loss plans already exist and can be tweaked to suit your own preferences and needs. Whether you tweak a formal diet plan or come up with your own, be sure it is suited to you and is a plan you can live with for a long time, not just for a few months.[7]
Consider your past experience with weight loss plans. As you develop your plan, incorporate what worked, and leave out what did not work.[9]
Build in some flexibility. Add your own personal preferences, and include flexibility in both your food and physical activity choices. Plus, consider your preference to diet all alone or if you prefer support from a friend or group.[10]
Create a plan that fits your budget. Some diet programs involve added costs. The added expense may be from a gym membership, joining a specific group, purchasing specific food items like supplements or meals, or attending regular appointments or group meetings.[11]
Increase your physical activity and make this a part of your plan. Consider expanding on activities you already enjoy, like walking, Zumba dancing, biking, or yoga. Establish a physical activity routine that you can live with, for the long run. An exercise routine that includes aerobic activity and muscle development is ideal, but just increasing your level of activity is a great place to start.[12]
Set your activity goal. Work towards 150 minutes or more per week of moderate physical activity, or 75 minutes of more vigorous aerobic activity or exercise, spread evenly throughout the week.[13]
Recognize the difference between physical activity and exercise. Physical activity includes the things you already do every day, such as walking, housework, yard work, and running around in the yard with the kids, grandkids, or the family pet. Exercise involves structured, scheduled, and repetitive forms of activity that you do regularly.[14]
Calculate your current and target BMI. Your doctor can tell you what your body mass index, or BMI is. A healthy BMI range is between 18.5 and 25.[15][16]
Commit to your plan. Successful weight loss requires a commitment to yourself to stick with your plan for the long term.[20]
Join an online support group.
Create a written contract. Some people find it helpful to put your plan in writing. Include why you want to lose the weight, the plan itself, how much weight you want to lose, and your target date to reach your desired weight. Then sign it as if you are signing a contract.[21]
Include items from each food group, for every meal, in your plan. The 5 food groups include fruits, vegetables, grains, protein, and dairy. Your plate should be halfway covered with green vegetables and fruits, and the other half with protein and grains. The best dairy products to include in your diet are fat-free (skim) and low-fat (less than 1% fat).[22]
Avoid empty calories. Solid fats and sugars add calories but no nutrients to the foods we eat. Examples of foods with empty calories include cakes, cookies, pastries, pizza, ice cream, sodas, sports drinks, fruit drinks, sausage, hot dogs, and bacon.[27]
Choose healthy frozen prepared dinners. Clearly, preparing your meals with fresh ingredients is the best and healthiest way to go. But everyone has days when cooking meals from scratch just doesn’t fit into the schedule. Frozen dinners have evolved over time, and there are some healthy options out there.
Check calories on food packaging. It's easier to watch calories and enjoy eating by buying pre-portioned food. 100 calories per bag popcorn, 110 calories per ice cream bar, even snacks in portioned bags allow you to monitor calories and reduce the urge to eat too much.
Include cultural and ethnic foods in your plan. Specific cultural or ethnic preferences are a way of life for many people. Include your favorite, but healthy, cultural and ethnic food choices in your weight loss plan.[28]
Drink plenty of water. While drinking a lot of water is a big part of some diet programs, others place less emphasis on the amount and just emphasize the importance of water intake for reasons of general health. Some experts report that drinking water when you are hungry helps you to feel full, and therefore controls that cue your stomach sends to your brain that you need to eat.[29]
Avoid sugary drinks, sodas, energy drinks, and sport beverages. Beyond drinking plenty of water, include coffee and tea, minus the added sweeteners, as part of your plan. Limit your intake of diet drinks, milk other than skim, fruit juice, and alcohol.[30]
Break your old food habits. Emotional or comfort eating gets in the way of nutritional eating. Think about healthy foods you like that can replace your past unhealthy comfort foods.[31]
Pay attention to how foods make you feel physically. Eating something fried might taste good today, but it might not feel so good the next morning.[32]
Slow down as you eat. Your stomach will start to feel full if you slow down as you eat. Have a conversation with someone, or put the fork down between bites, to allow your stomach to tell your brain you are getting full.[33]
Read the labels. Be aware of what you plan to eat, and read the nutrition labels to be sure you are eating what you planned.[34]
Talk about food differently. Some foods are more pleasant than others, no doubt. Take control of experiencing new foods by removing the words “I can’t eat that”, and instead say “I don’t eat that”. By changing how you talk about food, it puts you in control of choosing foods you do not routinely eat.[35]
Practice healthier eating every day, and all day. Eat breakfast, plan ahead so you know what you will eat when you get hungry, avoid over-eating which can happen when watching TV, and eat the healthy food choices first. Other routines that can help include eating smaller meals, or snacks, throughout the day instead of 3 larger meals.[36]
Weigh yourself once a week. The scale can help you to tweak your plan if you need to, and to stay on track with meeting your goal.[37]
Set up your pantry and kitchen to help you. What you can see in your cabinet, or can easily reach for, may not always be the best choice. Keep fruit on the counter and chopped veggies in the fridge. Easy access to healthy choices can help avoid unhealthy snacking.[38]
Reduce temptation. Get rid of the cookies and ice cream. Having the tempting foods within reach can pull you away from your plan.[39]
Use smaller plate sizes. Smaller plates can help with portion control, decreasing the number of calories you consume at mealtime. Always eat off a plate as opposed to out of a box, bag, or carton.[40]
Get plenty of sleep. People that get enough sleep burn up to 5% more calories at rest than people that do not get a good night’s sleep. Plus, getting the sleep you need increases the amount of fat you lose compared to people that sleep less than 6 hours each night.[41]
Get back on track after a setback. Life happens. Weddings, covered dish dinners, birthday parties, game-day snacks, or a night out on the town can all involve eating, or drinking, calories that are not in your plan.[42]
Ask for help. Talking to your friends and family about your weight loss plan can help you stay focused on your goal. You may have a friend that will want to join you in losing weight. Support groups are also available that can provide encouragement, as well as personal tips on struggles they encounter.[44]
Take prescription weight loss medications. Talk to your doctor to determine if prescription drugs for weight loss are right for you. The FDA has recently approved several agents that can help with weight loss. Using prescription products will depend on your existing medication regimen, any medical conditions you may have, and the amount of weight you need to lose.
Avoid products that are available over-the-counter, unless your doctor agrees. Over-the-counter weight loss products have not been studied and tested for efficacy the way prescription-only products have been. Your doctor may consider over-the-counter products for you, but it is important to discuss this with your doctor before you try this type of product.
Consider forms of surgery. For some people, considering surgical options may be the safest and most effective way to reach his or her weight loss goal. Only your doctor can properly evaluate your condition and determine if these options are right for you.[45]
Talk to your doctor about your medications. Your doctor may be able to help you, even though you do not realize it. In some cases, you may be taking prescription medications that cause weight gain or increase your appetite. By talking to your doctor about your weight loss goals, some of your medications can possibly be changed, or the dose adjusted, to help you achieve your goal.[49]
Discuss your exercise plan with your doctor. Depending on how much weight you need to lose, any existing medical conditions, and your age, your doctor can help to guide you in exercise and activity options that are safe for you. Healthcare professionals, like your doctor or a registered dietician, are great resources for information, guidance, and support.[50]
Be kind to yourself. Don't beat yourself up if you overeat, take a breath and start fresh the next day. We didn't become overweight by overeating once in a while, overeating was a daily habit.
Be patient. It takes about 8 months to change a habit and once you start feeling healthier and people start mentioning how great you look, you will know you are on the right track!

How to Juice to Lose Weight

Buy a juicer. The essential tool for following a juice-based diet is a juicer. You can purchase either a cold press juicer (also known as an Auger-style juicer) or a juice extractor. Juicers can vary widely in price (anywhere from $50 to over $400) and come in a variety of sizes.[3]

Buy fresh, 100% juice. Many juicers are expensive and not in everyone's budget. If you're still interested in following a juicing diet, try purchasing fresh 100% juice instead of making it yourself.
Buy a variety of fruits and vegetables. Another essential ingredient to following a juicing diet is to have a variety of fruits and vegetables on hand. Purchasing both fresh and frozen items will give you more flexibility and variety with your juices.
Prepare sample juices. Before purchasing a large quantity of fruits and veggies, try making a few small servings of different blends of juices. This will prevent you from wasting items you may not enjoy as a juice.
Prepare only 1-2 servings of fresh juice at a time. Freshly squeezed or processed juices are more susceptible to harmful bacteria which can make you sick.[9]
Purchase juicing resources. Following a juicing diet can be complicated. There are a variety of different diet plans, juices and methods for juicing. Purchasing or researching recipes and eating plans can help you follow the plan more easily.
Write up a meal plan. After researching a variety of juicing diets, you may realize there are a variety of options to choose from. If you're not following a specific plan, it may be helpful to write up your own meal plan to ensure you're maintaining a well-balanced and healthy diet.
Weigh yourself. It's important to track your weight on any diet or weight loss plan. This will help you record your progress and give you insight into how effective or ineffective a juice diet is for you.
Consult with your doctor or a registered dietitian. Speaking to your doctor prior to starting any new diet regimen is a smart idea. They may be able to provide you with additional guidance or recommend alternatives that might be more appropriate for your health. A registered dietitian is a nutrition expert that may give you a more effective diet for weight loss.
Eat at least 1200 calories daily. Consuming less than 1200 calories daily, especially for more than a few days, is not a safe or healthy way to lose weight.[14] Ensure that whatever juicing diet or plan you choose, that you're able to consume adequate calories daily.
Eat enough protein. Although juicing allows you to consume larger quantities of fruits and vegetables, juice provides little to no protein. In order to maintain a healthy, well-balanced diet, it's important to consume adequate protein each day.
Add in a source of fiber. Some juice diets and juicers (like juice extractors) leave out the pulp from the fruits and vegetables. The pulp contains some nutrients and most of the fiber from the fruits and vegetables. Low-fiber diets can lead to constipation, blood sugar fluctuations and weight gain.[17]
Limit the amount of time you spend drinking only liquids. All liquid or juice diets or cleanses are not meant to be followed long-term. Don't follow plans that recommend consuming only juice or liquids for more than a few days.[19]
Engage in regular physical activity. With any weight loss plan, it's important to be physically active. Exercise burns additional calories to support your weight loss attempts.

How to Break a Weight Loss Plateau: 13 Steps (with Pictures)

Understand how weight loss usually progresses. Most people lose weight very quickly in the first several weeks of a new regimen. While some of this weight is actual body mass, a lot of it is excess water. Once your body has rid itself of this excess water, it is normal for the rate of weight loss to slow down significantly.[1]
Keep track of your caloric intake. Maybe you were very diligent about counting calories at the beginning, or maybe you were able to lose weight initially without monitoring your food intake that closely. In either case, you may be consuming more calories that you realize, and carefully tracking your intake using a food diary or one of the many free calorie counter websites and apps can help you identify exactly how much you are eating and when.[3]
Reevaluate your caloric needs. As your body gets smaller, it will burn fewer calories and you will need to eat less and less to maintain the calorie deficit that leads to weight loss. If you have not done so lately, enter your weight and activity level into a calorie counter to get an up-to-date number for the number of calories you need.
Think about your exercise routine. Have you been exercising consistently? Do you do the same kind of workout every day? Are you doing any kind of resistance training? Lastly, are you relying on the calorie counter on the elliptical machine at the gym to tell you how many calories you actually burned? Think about ways you can change up or improve your exercise routine. Finally, know that the calorie counters on gym machines can be highly unreliable, so if you've been using them to budget your calories, you may have been led astray.[5]
Look at other factors besides the scale. The number on your scale may not be budging, but there may be other evidence that your body is still changing for the better. Do your clothes fit better? Are your arms bulking up? If you are putting on new muscle, your body will shrink even as the number on the scale stays the same. Better yet, that new muscle will burn more calories than fat, so your weight loss will probably pick up again soon.
See your doctor for a check-up. If you've analyzed all the possibilities and tried everything, but still can't get your weight loss back on track, schedule an appointment with your doctor. She might have some additional ideas for you, and can also order blood work to check for a hormone imbalance. You may be suffering from an undiagnosed disorder such as thyroid disease, insulin resistance, or polycystic ovary disease that is preventing you from losing weight.[6]
Change up your workouts. When you do the same kind of exercise over and over, your body gets more efficient at that exercise and may start burning less calories to get it done. Mix things up and add some variety to your routine, and you are likely to see an improvement.[7]
Add strength training. Adding muscle mass increases the number of calories you burn every day and makes weight loss easier. Add some strength or resistance training to your routine to get that scale moving again.[8]
Break out of a food rut. It's easy to fall into the habit of eating the same food day after day, which can lead to boredom and overeating, and may train your body to become too efficient at digesting certain foods. Shaking up your diet might be just the thing to get past your weight-loss plateau.[11][12]
Eat more protein. Numerous studies have shown that a protein-rich diet can help dieters lose more weight by improving satiety (the feeling of fullness) throughout the day, and increasing muscle mass. Adjust your diet to include more protein, and try to space your protein intake out throughout the day.[13]
Eat a bigger breakfast. If you typically skip breakfast, or only eat a light meal in the morning, shifting more of your calories to the A.M. can help you lose more weight. A breakfast rich in protein has been shown to be especially beneficial for those wishing to lose weight.[14]
Get more sleep. Not getting enough sleep taxes your body, slows your metabolism, and makes you more likely to overeat during the day. If you wake up feeling tired and sluggish, try going to bed an hour earlier for a week. Not only are you likely to feel better in general, the number on that scale will likely start dropping again.[15]
Take a few days off from dieting. Sometimes your body just needs a break, and many fitness experts recommend taking time off from a calorie-restricted diet as a way to get past a diet plateau. The goal is not to go bananas and eat everything in sight, but simply to return your caloric intake to the base level needed for maintenance, 1800 to 2400 calories per day for most people, for three days. When you resume your regular diet, you should see a noticeable improvement right away.[16]

How to Lose Weight Fast

Do the Mediterranean diet if you like fish and veggies. A plan like the Mediterranean diet may be able to help you sustain weight loss. It is based on the traditional ingredients and cooking styles of people living near the Mediterranean sea. Research has shown that people adhering to this diet have reduced risk of heart disease - plus it helps you shed pounds and look lean and trim. If you want to try the Mediterranean diet, avoid bread, dairy and processed foods. Instead, build your meals around the following foods:[1]

Try the paleo diet to help you avoid processed foods. Back when cavemen still ruled the earth, they didn't have time to bake cupcakes or fry potato chips. The paleo diet (short for paleolithic) seeks to recreate the same diet that our early ancestors ate, claiming that our systems are not built for modern ingredients and cooking styles. You eat meat, vegetables, fruit, and other foods that would have been available back then, and avoid anything paleo people wouldn't have had.[2]
Do the Whole30 diet to focus on whole foods. The idea behind this diet is to eliminate all processed foods from your diet for 30 days to cleanse your system of artificial ingredients and other processed items that are hard on your digestive system. After 30 days, you may also notice a reduced waistline and higher energy levels.[3]
Do the raw food diet if you enjoy raw veggies and fruits. If you dislike meat and are tired of cooking, this one's for you. The raw food diet consists entirely of foods that have not been cooked. You lose weight by consuming loads of fresh vegetables and fruits. Coconut milk, nuts, seeds and other uncooked foods are also allowed on the raw food diet.[4]
Select smart substitutes for your favorite high calorie foods. Most foods have healthier counterparts that will allow you to enjoy your favorite foods without unnecessary fat, sugar, and calories. Exchanging high-calorie processed foods and drinks for healthier alternatives can help you lose weight faster.[5]
Avoid going down grocery aisles that tempt you with high calorie foods. It’s best to stay along the perimeter of the grocery store, which is where the fresh foods are typically located. However, when you need to go down the aisles to get something, try to stay away from areas where foods you crave are stocked, such as the candy or soda aisle. If you don’t see them, you’re less likely to be tempted.[6]
Stop drinking sugary drinks to save calories. Sugar-sweetened drinks can quickly add extra calories to your diet, so it’s best to cut them out. Eliminate sugary soda, sweetened tea and coffee, and juice from your diet. Instead, sip on water, tea, black coffee or seltzer.[7]
Eat more of foods that fill you up. Some foods help you feel full faster and may help you stay fuller longer. Many of these foods contain protein, fat, or fiber. However, foods that help keep your blood sugar stable are also great options, as this helps you keep your appetite in check. Here are some great foods to incorporate if you want to feel fuller longer:[8]
Calculate how many calories you can eat while still losing weight. Start by finding your basal metabolic rate (BMR), which is how many calories you need to stay alive. Then, use an online calculator to estimate how many calories you burn through activity. Finally, subtract 500 calories for every pound you want to lose that week.[9]
Keep a food diary. Write down every meal, snack, and drink you consume. Track the quantity of food you’re eating, as well as the estimated calories of each item. Writing down what you eat helps you stay mindful about how much you’re eating and helps you stick to your goal.[10]
Eat regular meals or snacks every 2-4 hours. Skipping meals isn’t the answer to losing weight, and it may even derail your efforts. Food gives you energy, so going too long without eating can leave you feeling tired, which decreases your activity level. Additionally, it triggers your body to crave high-calorie, high-sugar snacks for a quick energy boost. Instead of starving yourself, plan frequent, healthy meals.[11]
Plan your meals around lean proteins and non-starchy vegetables. Fill your plate with 1/2 non-starchy veggies, 1/4 lean proteins, and 1/4 whole grains or starchy veggies. Additionally, incorporate healthy fats, like olive oil, avocado, and fatty fish. For snacks, eat fruits, nuts, seeds, and cut up veggies.[12]
Eat smaller portions to help you cut back on calories. You don’t need to give up your favorite foods to lose weight. Similarly, choosing healthier dishes doesn’t mean you can eat as much as you want. Instead, portion out your meals using measuring cups or special spoons that measure out servings. Alternatively, make things easy by eating off smaller plates or bowls, which trick your eye into thinking your servings are bigger.[13]
Identify your food triggers and plan accordingly. Everyone has food triggers, so don’t feel bad about craving certain foods. Cut back on these foods by figuring out the things that trigger your cravings, like a certain activity, a time of day, or feeling certain emotions. Then, plan for better ways to handle those triggers, and don’t keep these foods around your home or workplace. This can help you avoid giving into temptation.[14]
Exercise for at least 30 minutes a day. Getting regular exercise helps you burn more calories, keep your heart healthy, and maintain your metabolism. Aim to do cardio activity most days, and do strength training 2-3 days a week. Choose an activity that you enjoy so that you’re more likely to stick with it.[15]
Choose exercises and workouts that match up with your fitness level. If you’re new to exercise, you likely won’t be able to push yourself too hard or workout for long periods of time. However, it’s not necessary to overwork yourself to see results. Choose exercises that you can do well, then build from there.[16]
Take up cardio training. While a combination of cardio and resistance training are important for overall body health, cardiovascular training is what will help you shed those pounds quickly. Weight and resistance training may not lead to immediate weight loss but can trigger your metabolism to use energy more efficiently.[17]
Keep your exercise regimen interesting. Variety is the key to both promoting a healthier you and keeping you motivated. When you do the same exercise day in and day out, you put yourself at a higher risk of injuring yourself. You are also more likely to become bored, thus making it harder to find the motivation to keep exercising. While at the gym, switch between machines, join a fitness class, and add some resistance training into your schedule.[18]
Do strength training 2-3 times a week. Resistance training and weight training help you stay lean by building muscle and raising your metabolism, even when you’re not working out. Incorporate these exercises 2-3 times a week, with at least 1 rest day between your workouts.
Choose workouts that require your entire body to exert an effort. This way, you work every muscle group and burn calories with more muscles at one time, like multitasking with your exercise. For instance, combine a form of resistance training with your arms, like raising dumbbells overhead, while you jog or cycle with your legs.[19]
Get more activity throughout your day. Increase the amount of walking you do by choosing a far away parking place or taking the stairs instead of an elevator. Make as many trips upstairs as possible or walk the dog three times a day. Additionally, dust, sweep, and mop with vigor. The more you move, the more calories you burn.[20]
Get enough rest. Being properly rested will help you maintain sufficient energy throughout the day, making you less likely to overeat and less prone to injury during physical activity. Sleep deficiency has actually been linked to an inability to lose fat, so getting enough sleep can really help you on your path to losing weight.[21]
Go to a sauna to sweat off water weight. Saunas may result in a loss of a pint of sweat in just a quarter of an hour. To prevent dehydration, limit your sauna time to 15 or 20 minutes per day. A sauna won’t help you lose weight permanently, but it can help you look slimmer for a special event.[22]
Use a body wrap to temporarily look slimmer. Body wraps claim to help you slim down by smoothing and tightening your skin to make your waist, thighs, and arms appear thinner. While these results are temporary, they might help you look slimmer for a special event. Here are some wraps you might try:[23]
Attend a weight loss camp. Sometimes sticking with an exercise routine and diet plan is too challenging. Old habits and daily routines will steer you back to your old foods and activities at every turn. To combat this, many people enroll in residential weight loss programs that remove them from their daily lives. Sometimes called fitness retreats, these programs come in dozens of different styles, and are available for youth, adults and seniors.[24]
Consider liposuction. Liposuction is a surgical option for fast, targeted weight loss, generally only recommended for people with 1-2 specific areas of highly fatty tissue but an otherwise relatively healthy body weight. Because it is a surgical procedure, it carries significant health risks and should only be performed by a licensed professional.[25]

How to Use Diet Pills Safely: 12 Steps (with Pictures) - wikiHow

Research the supplement online. Before purchasing any weight loss pill over the counter, spend some time researching that supplement online. Find reliable sources of information that can provide you with the benefits, disadvantages and any possible side effects or dangers of the supplement you're interested in.[2]
Reliable, trustworthy sources of information include government websites, scientific peer reviewed research journals, or hospital/clinic websites. Studies completed by the company itself or recommendations from celebrities, magazines, or newspapers generally are not reliable.
Read the weight loss claim. Most over-the-counter diet pills will advertise some sort of weight loss claim. It's important to understand these claims are not regulated by the FDA and may be false.
Read about possible side effects. All medications, even prescription medications, come with a list of possible side effects.[6] While they may be rare, it's important to be aware of exactly how a medication or supplement could affect you.
Get clearance from your physician before taking any diet pills. Your doctor should do a basic physical examination and review your current medications and medical history. She will be able to determine if weight loss or the use of diet pills is safe and appropriate for you.
Take all pills as directed. Read the instructions prior to taking any diet pills. Follow the instructions exactly and be sure to note any side effects or weight loss that has resulted.
Consume adequate fluids daily.[8] Many diet pills cause your body to lose water through urination. Some diet pills act as diuretics or contain other ingredients that act in a similar fashion.
Consider prescription weight loss medication. There are some prescription medications that are used to help people lose weight. Studies have shown that these medications (like phentermine or Belviq), when combined with a medically supervised diet and exercise, can result in clinically significant weight loss.[9]
Eat a nutritious diet. There is no magic bullet to weight loss. Even with diet pills, you'll need to modify your diet to help support and maintain weight loss. Include appropriate servings and portions from each food group:[13]
Count calories or monitor portions. In addition to eating a healthy diet, its important to monitor portions or count calories to help induce weight loss.[20]
Limit sugary beverages. One source of calories that should be limited are those calories coming from sweetened or sugary beverages. These calories provide little to no nutrition and can lead to weight gain.[22]
Exercise. Any weight loss plan needs exercise to succeed and be sustained.[23] Including regular exercise will support weight loss and help maintain your weight loss long-term.

6 Ways to Lose Weight (for Girls) - wikiHow

Use a nutrition guide to help you make good choices. It can be hard to know what you should eat and how much. To help you make healthy eating decisions, try using a food guide like the ChooseMyPlate guide: https://www.girlshealth.gov/nutrition/healthy_eating/choosemyplate.html. These guides can give you information about what to eat based on factors like your age, your current weight, and how physically active you are.[1]

Stick to healthy sources of fat. Cutting back on fatty foods can help you lose weight, but you need some fat in your diet to grow and stay healthy. Instead of trying to cut fat out of your diet altogether, choose healthy sources of fat, such as fish, nuts and seeds, avocados, and vegetable oils.[2]
Avoid sugary snacks and drinks. Foods and drinks with a lot of refined sugars are high in calories and short on the nutrients you need. Try to stay away from candy, sugary baked goods, sweet sodas, juices, and sugary coffee drinks.[3]
Stay away from processed foods. Processed and pre-packaged foods, like chips, hot dogs, canned meats, and fast food, are often full of added salt, sugar, and unhealthy fats. Stick to eating fresh, homemade foods as much as you can to avoid these unhealthy additives.[4]
Fill up on fiber and lean protein. Foods that are rich in fiber and protein will boost your energy and help you feel satisfied without giving you a lot of empty calories. If you’re feeling hungry, reach for a snack that’s got plenty of protein and fiber.[6]
Eat a well-balanced diet to get all the nutrients you need. Your body needs a wide variety of foods in order to stay healthy and grow properly. In order to lose weight in a healthy way, you’ll need to incorporate all of the food groups.[9] A healthy diet should include:
Stay hydrated to boost your energy and feel more satisfied. As you go about your day, don’t forget to drink water whenever you start to feel thirsty. Getting enough water to drink will help you feel fuller so that you don’t eat as much. It also prevents you from retaining water, which can cause bloating, and it may even help your body burn fat.[10]
Avoid weight-loss fads and crash diets. Extreme diets that involve eating very little or cutting out entire food groups may help you lose weight in the short term, but studies show they ultimately don’t work. Not only are you likely to gain back the weight quickly, but these diets are also bad for your health and your growing body.[11]
Pay attention to your body’s hunger cues. It’s easy to lose track of what your body is telling you and get into the habit of eating when you’re not really hungry. If you want to eat something, stop and ask yourself how you’re feeling. Are you actually hungry, or do you just want to eat because you’re stressed, bored, or craving a particular flavor? If you’re hungry, grab a snack. If not, find a way to distract yourself until the urge passes.[12]
Watch your portion sizes. When you have a plate full of food in front of you, it’s hard to resist the urge to polish it off—even if it’s way too much! One good way to avoid overeating is to put smaller portions on your plate. At every meal, try to stick to about 1 cup (240 mL) of carbs (such as pasta, rice, or cereal) and the same amount or more of fruits and vegetables. Keep servings of meat no bigger than the palm of your hand.[14]
Avoid skipping meals. When you’re trying to lose weight, you may be tempted to skip eating altogether sometimes. However, doing this can often backfire, because you’ll be hungrier and more likely to overeat at your next meal. Try to eat at 3 healthy, satisfying meals each day.[15]
Keep track of your calories. To lose weight, you need to burn more calories than you eat each day. Keep a food journal to help you count how many calories you’re eating in an average day. Ask your doctor or a dietitian how many calories you need to be eating each day based on your age, weight, current eating habits, and activity level.[16]
Get at least 60 minutes of moderate exercise daily. Physical activity is important not only for losing weight, but also for keeping your bones, muscles, heart, and lungs strong. Try to do 60 minutes of moderate physical activity each day, such as jogging, walking, dancing, swimming, playing tennis, or biking.[18]
Incorporate strength training into your exercise regimen. In addition to aerobic activities that get your heart pumping, like running and biking, you should also do exercises that help you build muscle. At least 3 days a week, add some strengthening exercises to your regular 60 minutes of physical activity.[19]
Find ways to be more physically active throughout the day. In addition to working out, you can also look for little ways to get more physical activity during your daily routines. For example, take the stairs instead of an elevator or escalator whenever you can. Every little bit can make a difference![21]
Minimize screen time and other sedentary activities. When you have a world of entertainment and information literally at your fingertips, it’s easy to forget to get up and move. Make a decision to limit your time on the phone, at your computer or tablet, or in front of the TV.[23]
Get at least 8-10 hours of good sleep per night. If you’re not sleeping enough, you may be tempted to snack at night. Getting too little sleep will also leave you feeling tired and drained, which makes it harder to stay active during the day. Try to get to bed early enough every night so that you can get at least 8-10 hours of sleep.[24]
Try stress-relieving activities. Stress can sap your energy and make you want to overeat.[25] The process of losing weight can also be stressful, so find ways to help yourself relax and unwind. Some good stress-relieving activities include:
Be body positive. Being body positive doesn’t mean that you have to be happy with everything about your body. Instead, focus on loving and respecting your body, accepting its quirks and unique features, and looking for ways to care for it.[26]
Expect slow progress when you’re losing weight. Losing weight is a long process. To do it safely and effectively, you’ll need to commit to permanent lifestyle changes. For most people, it’s healthy and realistic to aim for losing 1–2 pounds (0.45–0.91 kg) per week.[27]
Take it easy on yourself if you slip up. Occasional setbacks are a normal part of the weight loss process. If you slip up and eat too much or forget to exercise for a few days, don’t beat yourself up. Instead, gently steer yourself back to your healthy routine and move on.[29]
Work with your doctor to find a healthy weight for you. The healthiest weight for you depends on a lot of factors, such as your age, height, activity level, and overall health. Before you set any weight goals for yourself or start working on losing weight, talk to your doctor. They can help you determine whether your current weight is healthy and, if not, how you can lose weight safely.[30]
Develop a weight loss plan with a doctor or dietitian. If your doctor says you could benefit from losing weight, ask them for advice about the best way to do it. They can help you choose the right foods, figure out how much you should be eating, and suggest ways to get the physical activity you need.[31]
Ask a coach or personal trainer about healthy exercise routines. If you’re not sure how to exercise safely, talk to a coach or PE instructor at your school. They can tell you what kinds of exercises will help you lose weight and give you instructions on how to do them correctly, so that you don’t hurt yourself.[32]
Manage any health issues that might affect your weight. If you’re struggling to lose weight even with good eating and exercise habits, there may be something else going on. Talk to your doctor about doing an exam or running tests to find out if you have a health problem that’s making it hard for you to lose weight. If they discover a problem, they can help you treat it so that you can manage your weigh more easily.[33]
Reach out for support if you feel depressed or anxious about your weight. Being unhappy with your weight can be very stressful. If you feel anxious, sad, or embarrassed about your weight, talk to someone you trust, like a family member, supportive friend, or school counselor.[34]

Can Herbs and Spices Help With Weight Loss? What Does and Doesn't Help

It’s complicated, but many of them likely help a little bit. Unfortunately, herbs aren’t a miracle cure when it comes to weight loss. Many spices and herbs may boost your metabolism, increase salivation, aid with digestion, or decrease inflammation. All of this will help you lose weight, but the keyword here is “help.” Dousing your dishes in tons of herbs and spices or taking pills filled with organic spices will not dramatically accelerate weight loss.[3]
Turmeric, curry powder, paprika, and cumin help if you want some heat. These herbs are all popular spice additions if you’re trying to give your dish a little kick. These spices are anti-oxidants, and anti-oxidants help aid digestion, fight inflammation, and prevent gas.[4] They also boost your metabolism, which makes it easier for your body to burn through calories.[5] These spices may also have the added benefit of reducing your risk for certain cancers and heart diseases as well![6]
Coriander is an awesome choice if you enjoy cilantro. Few herbs are as divisive as cilantro—people either love it or hate it. If you’re a fan, the ground version of the herb, coriander, has anti-inflammatory properties which helps with your digestion. It can also help regulate your blood sugar. All of this may help you in your weight loss journey![7]
Ginger and cinnamon are good choices if you want a unique flavor. Ground ginger is great for digestion, and it can boost your immune system which makes it easier to process nutrients. Cinnamon is proven to lower cholesterol, which is great for heart health while you’re losing weight. Both of these herbs may protect you from certain degenerative diseases, like Alzheimer’s, as well![8]
It’s possible (but unlikely) that black pepper prevents fat cells from forming. There have been a handful of studies that suggest black pepper prevents fat cells from developing.[9] However, these studies were only on mice, and the amount of pepper that you’d likely need to see any benefit may be borderline impossible to consume.[10] To put a point on it, a minor benefit may exist, but you shouldn’t ruin the flavor of your food by slathering it in pepper to prevent fat cells from forming.
Turmeric has a lot of benefits, but it won’t explicitly burn belly fat. Turmeric has anti-inflammatory compounds that will help fight excess weight gain and make digestion a lot easier for you. It also has some antifungal properties, and it may help prevent certain degenerative conditions, like arthritis.[12] However, your overall diet is much more important when it comes to shedding belly fat. If you incorporate a lot of turmeric in your diet but you’re loading up on red meat, ice cream, and candy, you won’t make any progress.[13]
You cannot target specific parts of your body for weight loss. Unfortunately, there are no ways to specifically lose fat in one portion of your body. Unless you opt for some kind of surgical procedure, you’ll need to lose weight everywhere if you want to shed the excess fat around your stomach.[16]
You can’t lose belly fat in 3 days, and herbs won’t do it alone. Herbs and spices may help you a little on your weight loss journey, but they aren’t the sole solution here. Regardless, 3 days isn’t nearly enough to lose belly fat. You really shouldn’t lose more than 1–2 pounds (0.45–0.91 kg) a week if you want to lose weight in a healthy way.[18]

3 Ways to Maintain Weight Loss After Bariatric Surgery - wikiHow

Change your eating habits. Eating will be an entirely different experience after your surgery. You physically won’t be able to consume as much food, but this restriction will not contribute to weight loss if you still eat high-calorie foods.[1]

Avoid anything with lots of sugar or fat. Not only will these contribute to weight retention, they will likely cause considerable discomfort after certain types of bariatric surgery.[2]
Focus on eating a high-protein, low-fat diet. Emphasize fish, dairy, meat, beans, and other legumes. You will likely have to ease into a protein-focused diet after your surgery, starting with softer options first.[3]
Eat plenty of fresh fruit and vegetables too! Following your doctor’s orders in the short-term, look to a long-term diet that includes lots of vegetables. During meals, eat protein portions first.[4]
Eat smaller meals. There are several reasons smaller meals help you lose weight and keep it off. First, you’re literally eating less. Second, your body burns off calories more easily if they are consumed in smaller quantities.[5]
Drink plenty of water. Staying hydrated is associated with a myriad of health benefits, particularly following bariatric surgery.
Supplement your diet with sufficient nutrients. One of the drawbacks of bariatric surgery is the diminished ability to absorb nutrients. Know that you’ll need to consume higher-than-recommended doses of vitamins and other nutrients.[8]
Commit to an exercise program. Your doctor will be the most capable of advising you on the specific types of exercise that will be safest and most effective for you. The important thing is that you keep your body active.
Walk! The benefits of walking are multifold. At the hospital, you’ll likely be walking a bit as part of your recovery process (as it will help reduce the chances of developing a lower extremity blood clot, or DVT), you can go at your own pace, and you don’t need any special equipment.[10]
Look to add to your fitness regime whenever possible. Set new goals each week. Even if you just stick to walking, actively decide to increase your pace as your stamina increases. Mindset is important too: get yourself in the habit of exercising by making everyday decisions that increase your activity level.[11]
Weigh yourself weekly. Pay close attention to your numerical weight. This will help you maintain weight loss after bariatric surgery, by boosting your motivation and satisfaction with the effort you’re putting in.
Occupy your mind. One of the benefits of exercise is that it will also motivate you to eat healthier, and to spend time doing more active extracurricular activities. You can also take your focus off of food by picking up other hobbies too.[12]
Follow your doctor's instructions. To help you lose weight and keep it off, your doctor will give you a substantial amount of advice about how to take care of yourself after your surgery, both immediately following the operation and in the long term.[13]
Get specific professional advice. You doctor will likely recommend that you begin to see a nutritionist. Make a point of following this advice. Additionally, address any emotional or psychological issues that arise with a mental health professional.[16]
See a psychologist. You’re going to be under an immense amount of physical and mental stress during your recovery from surgery and throughout the process of adjusting to your new lifestyle.
Explain your new lifestyle to friends and loved ones. The people in your life will be surprised by the difference in your eating habits. They may even become jealous about the improvements in your lifestyle. Be ready to explain why you’re doing what you’re doing.[18]
Join and participate in a post-bariatric-surgery support group. People who join such groups and actively maintain participation are in the best position to lose weight and keep it off. Keep in mind the frequency of meetings, the cost, and the type of meeting.[20]
Check out BariGroups. BariGroups are online meetups that are anonymous, as you join via audio only. They are facilitated by a bariatric nurse “moderator”, who will post videos and audio clips to help everyone stay on track.[22]

How to Lose Weight Without Taking Pills: 9 Steps (with Pictures)

Find your basal metabolic rate. The basal metabolic rate (BMR) is the amount of calories your body needs to function at rest for an entire day.[1] A BMR calculator can be found online that will use your height and weight along with some other factors to calculate your BMR.
Reduce your caloric intake to less than your BMR. Reducing your caloric intake to 500 calories less than your BMR daily should cause you to lose one pound per week.[2] You can use a journal or a specialized app for your smartphone to keep track of calories throughout the day.
Join a dieting club. Dieting clubs and services may help you count calories when cravings leave you weak or if you are having trouble keeping track on your own. Some clubs/services include Weight Watchers, Nutrisystem, Jenny Craig and more.[4]
Drink water. Drinking water can support weight loss in several different ways. It can act as a hunger suppressant and it can serve as your thirst-quencher instead of drinking sugary drinks that add calories to your diet.[5]
Avoid certain foods. Some foods have many calories in small packages, making it more difficult to count calories. Other foods may have little nutritional value, which would not be helpful when you are reducing caloric intake, because you still need adequate nutrition.[6] Some of the foods you should avoid include:
Discuss exercise regimen with a doctor. You should certainly check with a doctor before beginning an exercise regimen if you have heart disease, asthma, diabetes or other ailments.[9] The doctor can also help you determine what a healthy weight would be for you, as well as how you may be able to reach that weight.
Practice aerobic exercise. Also known simply as "cardio," aerobic exercise can be beneficial because it speeds up your metabolism for a while after your exercise routine comes to an end. This means your body will use calories faster during this time, and you will lose weight by burning more calories than you take in.[10]
Practice strength training. When you practice strength training, you will make your muscles bigger. Bigger muscles require more calories, so you will increase the amount of calories you burn even at rest if you have bigger muscles.[11]
Walk. Walking can be a great workout for people who need more low-impact exercise because of other health issues that preclude them from getting aerobic exercise. Walking is also good for mental health as it is overall health.[12]

4 Ways to Accelerate Weight Loss Naturally - wikiHow

Combine cardio and strength training to burn more calories. A combination of a variety of exercises can help to speed up weight loss. Both cardio and strength training provide you with different types and amounts of calories burned.[1] Remember that to lose weight, you need to burn fat and build muscle.

Include interval training to temporarily boost your metabolism. Interval training, which involves both high-intensity and moderate intensity levels, may significantly boost your metabolic rate.[3]
Do more activity throughout your day to increase your calorie burn. Another easy way to burn more calories throughout the day is increasing your daily lifestyle activities. These are things you do in your typical day already — like walking to and from your car or doing yard work.[6]
Alternate workouts regularly to challenge yourself. Your body adapts to your fitness routine over time, whether you run at the same pace or lift the same amount of weight each session. This makes your workouts less effective over time. New exercise routines continue to challenge different muscles, ensuring the metabolic rate remains high throughout your weight loss efforts.
Eat more protein to manage your appetite and build muscle. A higher protein diet helps support and promote weight loss. Studies have also shown that this type of diet or eating pattern may also help accelerate weight loss naturally.[7] If you want to lose weight that is actually body fat (and not muscle), you need to maintain your muscle by eating adequate protein.
Fill half your plate with fresh produce. Fruits and vegetables, which are high in fiber and water content, make you feel full longer with minimal caloric intake. These foods are also rich in nutrients that are needed for a well-balanced, healthy diet.
Limit how much grains you consume. Foods like bread, rice, and pasta are high in carbohydrates. While they can be part of a healthy and balanced diet, studies have shown that decreasing your total intake may help you lose weight faster.[12]
Make the majority of your meals protein, fruits, and vegetables only. Focusing on these food groups will help support accelerated weight loss.[14]
Avoid dietary supplements or products promising increased metabolism. Many weight loss products promote fast weight loss or large amounts of weight loss in a short amount of time. Generally, this is all hype and these products will not increase metabolism or the speed of your weight loss.[16]
Keep track of your weight. Scheduling regular weigh-ins while you're trying to lose weight can help you stay on track and keep the weight off long-term.[17]
Sleep seven to nine hours nightly. Sleeping the recommended amount of time and sleeping well is important to overall health. Some studies have shown that inadequate sleep leads to dysregulation of metabolism and can cause weight gain or difficulty losing weight.[18]
Build a support group. Studies have shown that support groups may help you lose weight and maintain your weight loss long-term.[19] Finding a support group is a good idea when you're trying to lose weight.
Talk to your doctor before changing your diet or exercise routine. While eating a healthy diet and exercising are important, it's important that you don't make any major changes without checking with your doctor. They'll make sure you make healthy choices that fit your needs. Tell them that you want to lose weight through diet and exercise.[20]
See your doctor if you're not losing weight or gain weight. Rarely, you can have a medical condition that prevents weight loss or makes you gain weight. If you're worried that this is the case for you, visit your doctor to discuss your concerns. Tell them about your weight loss efforts as well as any other symptoms you're having.[21]
Work closely with your doctor if you're managing a health condition. If you're losing weight to help with a health condition, like diabetes, see your doctor regularly to monitor your progress. They can also make sure you're getting the help you need to be successful.[22]
Ask about weight loss medication or surgery if you're interested. Sometimes it's hard to lose weight on your own. If you're struggling to lose weight and want help, talk to your doctor about treatments you can try. You may be able to take medication or get weight loss surgery to help you meet your goals.[23]

How to Choose a Weight Loss Buddy: 15 Steps (with Pictures)

Reach out to someone with similar goals. In general, it's best to have a weight loss buddy with similar goals to your own. This way, both of you will be working at the same pace throughout your weight loss journey. Make sure you know your specific goals so you can find a buddy to match you.
Pick someone who's consistently available. Compare schedules with a potential weight loss buddy. You want someone who is consistently available and has a schedule similar to yours. This way, they'll be able to do things like go to the gym and provide emotional support regularly.
Look for someone encouraging. A weight loss buddy should be your cheerleader rather than your trainer. You want someone who is positive and encouraging rather than someone who will be strict and domineering. Seek out people who give off a friendly vibe, are excited at the prospect of helping you lose weight, and are looking for the same kind of support from you. Pick a buddy you feel you can support and encourage, as well.
Avoid overly competitive people. A little competition can be a motivational factor. However, weight loss should not be primarily about competing with someone. Look for someone who is motivated, but is not focused on winning. For example, do not opt to pair up with the person at the gym who's constantly comparing their skills to other people’s. Instead, go for the person who's there to meet their own personal goals each day.
Seek out someone who's open to new things. A weight loss buddy should push you out of your comfort zone a little. In order to lose weight, you often need to try different approaches to changing your diet or new types of physical activity. Seek out a weight loss buddy who's willing to make changes to their lifestyle. This will encourage you to do the same.[1]
Reach out to friends and coworkers. A good place to start is your own personal social circle. Friends and co-workers who are also trying to lose weight may be happy to be your weight loss companion. If you know someone who's on their own weight loss journey, approach them and ask if they want to work with you.[2]
Try Meetup. Meetup is a website where you enter your interests and find groups of like-minded people. Try searching for weight loss groups on Meetup. If you join a group dedicated to weight loss and support, you may find someone there you hit it off with. This person can be your new weight loss buddy.
Enroll in classes. If it's within your budget, try enrolling in a few classes at your local gym. Classes can be a great way to meet people who enjoy the same workouts as you. Go for classes with a specific emphasis on weight loss so you know you're finding people who also want to shed pounds.
Join Weight Watchers. Programs like Weight Watchers are great for helping you lose weight and manage your diet and physical activity in a healthy way. They can also help you connect with people who share your goals. Reach out to someone in your group so you can support each other, hold each other accountable, and attend meetings together.
Ask a trainer to help you connect with someone. If there's a trainer or dietitian at your local gym, approach them and ask about finding a weight loss buddy. They may have a client or know a gym-goer who is also seeking a companion. You can explain your fitness level and goals. A trainer may be able to match you with someone else seeking weight loss support.
Look for a virtual weight loss buddy. There are tons of websites online that offer support via things like forums and virtual meetings. Try joining a site like MyFitnessPal or Calorie Counter and find a weight loss companion there. Teaming up with a virtual weight loss buddy can be as helpful as working with someone in person.[3]
Ask someone to be your weight loss buddy. Once you've identified a potential buddy, approach them and ask them. Remember to only ask people who you know are trying to lose weight. Propose the plan politely, and explain your goals.
Agree to cheer one another on. Your weight loss buddy should be your personal cheerleader. When agreeing to be weight loss partners, talk about how to best cheer one another on and strategize about ways to overcome each other’s dieting pitfalls. Promise your partner you will be encouraging of their success, even when you're frustrated on your own end.[4]
Be honest with one another. At times, it can be hard to be honest. However, you should agree to be objective. This is part of keeping one another accountable. If your weight loss partner is making mistakes, agree to let them know tactfully.[5]
Keep each other accountable. Agree to help one another meet goals. If your weight loss buddy is consider skipping the gym, be willing to remind them of the importance of exercise. If you text your weight loss buddy that you're craving pizza, listen when they encourage you to opt for a healthy snack instead.[6]

How to Detox Your Diet

Eliminate junk food from your diet. Cut out foods that are high in sugar, salt, and fat. These include cookies, chips, candy, and processed meats. You may need to wean yourself off these slowly. Start by restricting how many sodas, snacks, and desserts you take in a week before eliminating them completely from your diet.

Drink plenty of water.[3] Swap sodas and sugary juices for water. Water flushes toxins out of your body via the kidney and bladder, regulates your body temperature, and hydrates your skin. It is essential for most bodily processes. [4] Thus water is an essential part of any detox.
Avoid alcohol and caffeine. Alcohol and caffeine are antidiuretics, which means that they dehydrate your body. Hydration is key to a successful detox. You should put aside your nighttime glass of wine or morning coffee until the detox is over. If you want something other than water, try non-caffeinated tea, such as green or herbal tea.
Increase fiber intake. Fiber keeps you full longer (so you don’t snack), and high-fiber diets can reduce the risk of heart disease and diabetes. Fruits and vegetables are a key source of fiber.[6] Rely on natural sources of fiber instead of processed fiber bars that may be full of sugar.
Fast at night. Fasting for 12 hours or more at nighttime can boost weight regulation, increase energy, and improve sleep. [7] Don't eat anything after 8 PM and try not to eat until 8 AM the next morning.
Eat only rice. In this cleanse, you eat cooked rice for a few days. Brown rice is ideal because it is high in fiber, and it will keep you full, making the cleanse easier on your body. After a few days, introduce plain vegetables and broth into your diet. [9].
Go vegan. If you want more variety in your diet than just rice, you can try a short-term vegan cleanse instead. For a few days, only eat plant-based products. This means cutting out all meat, dairy, and eggs. Focus on vegetables, especially green vegetables like spinach, broccoli, and kale. Instead of butter, you can cook your foods in healthy oils, such as olive, canola, sesame, and coconut oil. If you need a snack, try nuts or blend chia seeds into a smoothie. [10]
Reintroduce healthy foods. After a few days of a restricted diet, you can begin to start eating other foods again. Start by eating easily digestible foods like broth, yogurt, and vegetable puree soups. Slowly introduce other dairy, meat, and eggs. When possible, keep your food organic and non-processed. Your diet should now consist of healthy whole grains, vegetables, and lean meats with limited consumption of refined sugars.
Choose organic when eating the whole fruit or vegetable. Pesticides remain on the surface of a vegetable or fruit. If you are eating the whole of a fruit—as you would with a strawberry or grapes— find organic options. If the fruit has a thick outer peel that you remove before eating—such as with bananas, peaches, and pineapples— you can save your money and buy conventional fruit. [11]
Know which products have the highest risk. Strawberries, apples, nectarines, peaches, and celery are the most pesticide-heavy of agricultural products. [12] Limit your consumption of these products or choose organic options.
Choose whole grains over refined, processed grains. Whole grains contain more fiber and nutrients, as opposed to the empty carbs found in processed grains like white bread. Whole grains include quinoa, whole wheat bread, whole grain pasta, brown or wild rice, and bran cereal.[13]
Find sources of plant-based protein. Chickpeas, lentils, and other legumes as well as some grains like quinoa and oatmeal are high in protein and low in fat. Other sources include nuts and soy products like tofu. [14] Protein provides essential amino acids and repairs cell damage. [15]
Read nutrition labels. Terms like “natural” are not regulated by the FDA, which means that the ingredients in the food you buy may not be so natural after all. The best way to make sure that you are eating clean, additive-free food is to check ingredient labels. If it contains an additive which you cannot pronounce, it is a good sign that it is unnatural. You may also want to avoid dyes, MSG, aspartame, and high fructose corn syrup.

How to Lose Weight by Eating Slowly: 10 Steps (with Pictures)

Take 20 – 30 minutes to eat your meal. Studies have shown that taking at least 20 – 30 minutes to eat your meal may help you eat less. Hormones secreted from your gut have time to reach your brain and signal satiation or satiety.[2]
Take smaller bites. Many times we have large bites on our forks and are loading up the fork the second we take a bite. This speeds up how fast we're eating and how much we're eating in that time.
Drink water while you eat. Drinking while you're eating can have a variety of positive benefits for your eating time and waistline.
Stop eating when you're satisfied. One thing that eating slowly can help you understand is when you're satisfied versus when you're full. This is also called "intuitive eating;" you listen to your body and eat when it's hungry and stop when it's full. This can help you with your weight loss.
Remove distractions. In addition to trying to slow yourself down, remove distractions from your surroundings when you're eating. It can help you concentrate and focus on how fast you're eating and your meal.[5]
Prevent yourself from being starving before meals. If you've been practicing slower eating, you may notice that when you're really hungry or starving, its much harder to control the speed of your eating.[7] Manage your hunger to help support slower eating times.
Be attentive when you eat. Many people are on autopilot during their meals. Not paying attention and grabbing food and eating on the go may make weight loss difficult.[8]
Be physically active. Diet plays a huge role in weight loss. However, if you're only focusing on slow and mindful eating, adding in some physical activity can help support your weight loss.[9]
Be mindful of your overall diet. Even when you're eating slowly and possibly eating a little less, it's still important to eat an overall well-balanced diet. This will help support your weight loss.[13]
Limit high fat, high sugar and high calories foods. Even small portions of higher calorie foods (like fast food or sweets), most likely will not promote weight loss.[19] These foods pack on calories without really keeping you full. Remember that you're better off eating foods that are nutrient-dense, not calorie-dense.

3 Ways to Eat Vegetables for Weight Loss - wikiHow

Replace high-calorie foods with vegetables to cut calories. Eating vegetables only supports weight loss if you use them to replace other foods. If you don't cut anything out and start eating more vegetables, you're actually adding calories and you definitely don't want that! Use these suggestions to substitute veggies into your diet and remove higher-calorie items to cut your overall calories and lose weight.[2]

Eat watery vegetables to feel fuller. If you’re on a diet, the volume in watery veggies will help you feel full without eating as many calories. Some watery veggies that will help fill you up are celery, broccoli, green beans, zucchini, and asparagus.[3]
Get all your daily nutrients with leafy green vegetables. If you're on a diet, it's important to make sure you're getting enough vitamins and minerals each day.[4] Luckily, leafy greens are packed with these, so you can get most of your daily nutrients by including them in your usual diet. These vegetables are also especially low-calorie, so they're perfect for better weight loss. Have plenty of spinach, lettuce, broccoli, brussels sprouts, cabbage, and kale to enjoy these benefits.[5]
Load up on fiber-rich vegetables to keep you full. Like with water, fiber is also important for helping you feel full. It also digests slowly, so you’ll stay full longer and feel less of an urge to eat after your meals.[6] Some good fiber choices include beans, broccoli, leafy greens, potatoes with the skin still on, and cauliflower.[7]
Reduce the number of starchy vegetables that you eat. Starch is a carbohydrate, and starchy vegetables tend to have more calories than non-starchy types. If you’re trying to lose weight, don’t have so many starchy vegetables to reduce your overall calorie intake. Some high-starch vegetables include potatoes, squash, peas, and corn.[9]
Choose raw vegetables for daily snacks. We all like to snack here and there, and it’s normal to need a pick-me-up throughout the day. Swap out your normal chips and cookies with vegetables. This way, you’ll eliminate a lot of calories from your diet and get a good dose of daily nutrients.[10]
Add spinach and mushrooms to your omelets instead of cheese. If you normally have eggs for breakfast, these are delicious with vegetables. Replacing a fatty dairy product like cheese with some spinach and mushrooms is a great way to cut calories.[11]
Top pasta with vegetables instead of sauce or meat. Pasta sauces are high in fat and calories, especially if they have meat in them. Instead, chop up and sauté some seasoned vegetables and add them to your pasta dishes for a much healthier option.[12]
Pile more vegetables onto your sandwiches to replace meat and cheese. All that meat and cheese on sandwiches really adds up to a lot of calories. Take off some of that and add more lettuce, tomatoes, cucumbers, peppers, and onions to reduce calories and keep yourself full.[14]
Try some vegetarian recipes to make tasty, healthy meals. Make a whole meal out of your vegetables! A vegetarian diet is very healthy and if it’s done right, it can definitely help you lose weight. There are all kinds of great recipes online for vegetarian meals, so branch out and try to cook some for your daily vegetable dose.[15]
Eat them raw for an easy, low-calorie option. This is by far the simplest way to eat your vegetables. Raw veggies make a great side dish, topping, or snack for any time of the day.[16]
Steam the vegetables for zero-calorie cooking. Raw vegetables can be a little tough to eat, so steaming is a great way to make them softer. This process doesn’t add any calories, so it’s perfect for weight loss. Fill a pot with water and put a steamer attachment inside it. Scoop the veggies in there and bring the water to a boil. In a few minutes, your vegetables should be perfectly steamed.[19]
Roast or grill the vegetables for some extra flavor. Steaming is healthy, but you might find steamed veggies a little plain. Roasted or grilled vegetables are healthy too, but you can dress them up a bit more to add more flavor to your diet.[21] Dice them up and lay them on a cooking sheet. Drizzle on a bit of olive oil and healthy seasonings like thyme, pepper, sage, oregano, or basil. Then bake them in the oven at 400 °F (204 °C) until they’re tender.
Drain and rinse canned vegetables before eating them. While you might think canned vegetables aren’t as healthy as fresh ones, this isn’t true at all! Canned veggies have all the same nutrients as fresh ones. The only difference is that canned veggies can be high in salt to preserve them. To reduce the salt content, pour the vegetables into a colander and rinse them under cold water before using them.[23]
Don’t bread or fry the vegetables. These cooking techniques add a lot of calories and fat to the vegetables. This can defeat the purpose of eating vegetables in the first place if you’re trying to lose weight. Skip breading or frying so your vegetables are as healthy as possible.[24]
Avoid adding any dressing or sauces to your vegetables. Dipping vegetables or topping salads with creamy dressing is tasty, but it’s not great for weight loss. These dressings are very high in fat and calories, and can make your meal a lot less healthy. Skip the dressing to avoid adding calories and fat to your vegetables.[25]

3 Ways to Choose Safe Weight Loss Drugs - wikiHow

Ask your doctor if weight loss drugs are right for you. There are many weight-loss drugs that can only be obtained from a doctor. While you are taking these drugs, you will be carefully supervised by your doctor. This will ensure that you are taking the drug correctly. If any side effects or complications do occur, you and your doctor can handle them quickly and safely. Do not use these drugs without the advice or supervision of a doctor. While visiting your doctor, let them know about:[1]
Discuss your risk factors with your doctor. Many prescription weight-loss drugs cannot be used by people with certain conditions. While these can vary from drug to drug, you should always inform your doctor of any medical conditions to prevent dangerous or deadly side effects. Be sure to tell them if you:[2]
Work with your doctor to determine which drug fits your needs. There are several types of prescription drugs approved by the FDA for weight loss. Each of these has different effects on the body as well as different strengths and risks. You can talk to your doctor about which of these will be most effective for your weight, health, and lifestyle. These drugs are all used in combination with a healthy diet.[3]
Watch out for side effects. Be aware that no matter what medication you take, there is a chance of side effects. Some of these side effects are mild; others require immediate medical care. Talk to your doctor before you begin so that you know what to look out for. Some common side effects include:[8]
Read the ingredient list so you know what’s in your supplement. The best place to start is the ingredient list. There are hundreds of different types of ingredients used in dietary supplements. Safe ingredients that are commonly found in weight loss supplements include white kidney bean pod, caffeine (in doses under 400 ml), calcium, chitosan, and chromium. Green coffee extract, green tea extract, and raspberry ketone may be safe in small doses.[9]
Avoid dangerous ingredients, such as ephedra. Some ingredients commonly found in supplements are known to be dangerous. Many of these purport to help you lose weight, but they can also cause heart problems, nervousness, or pain. Avoid using these ingredients.[11]
Look for quality seals from third party verifiers. Some independent organizations offer certification to brands that fulfill their quality guidelines. These organizations, while not affiliated with the FDA, can help you discover if a supplement is authentic.[15] These seals include:[16]
Research brands to discover reputable products. The U.S. National Institute of Health and the National Library of Medicine operate a database of ingredients, brands, and manufacturers of dietary supplements: https://dsld.od.nih.gov/dsld/. These can help you compare ingredients, identify brands that contain particular ingredients, and find which brands contain harmful ingredients.
Fulfill your prescription at a legitimate pharmacy. Some online vendors offer seemingly cheap versions of prescription weight-loss drugs. Do not buy these. They are often fake products that contain dangerous ingredients. Some may be expired, the wrong dosage, or damaged. Always get prescription weight-loss drugs from a pharmacy to make sure that they contain the proper, safe ingredients and dosage.[18]
Buy your over-the-counter products from a reputable source. Weight loss products are known to sometimes be counterfeited or poorly manufactured. These products may be contaminated with dangerous ingredients or have hidden additives that can affect your health. Exercise caution when buying supplements, especially online.[19] It may be better to buy your supplements in a physical store where you can inspect the packaging, the quality, and the brand. You will also be able to compare several brands.
Avoid weight-loss drugs or supplements if you are pregnant. Many supplements and drugs have not been tested on pregnant women. It is unknown whether they could have harmful effects on the fetus.[22] Work with your doctor on a healthy diet that will benefit both you and your baby, or talk to them about the potential risks and benefits of different medications or supplements.
Stop taking supplements before surgery. If you have a planned surgery, your surgeon may ask you to stop taking supplements a few weeks beforehand. Some supplements can interfere with medications, anesthesia, or blood clotting, thus increasing your risk of complications both during and after the surgery. Inform your doctors of any supplements you are taking, and follow their directions if they advise you to stop.[24]

How to Lose Weight While Pregnant: 10 Steps (with Pictures)

Do not try to diet while pregnant. You should never try to lose weight while pregnant unless your doctor specifically tells you otherwise. Do not start a weight-loss regimen after you find out that you are pregnant. It is actually recommended that all women gain weight during pregnancy.[1]

Know when weight loss may occur. While weight loss is not recommended during pregnancy, it is fairly normal for many women to lose weight during their first trimester.[2]
Talk to your doctor or dietician. If you feel you have a legitimate concern about your weight, talk to your doctor or a pregnancy dietician about how to manage your weight in a way that is healthy for both you and your baby. Never begin a special diet before discussing it with a medical or pregnancy professional.[3]
Understand your caloric needs. Women who started at a normal weight before pregnancy need 340 to 450 extra calories per day during their second and third trimesters.[4]
Avoid empty calories and unhealthy foods. Empty calories will lead to unnecessary weight gain but will not provide your baby with any of the nutrients he or she needs. Avoiding empty calories is vital in maintaining a pregnancy weight that is healthy for you.[5]
Take prenatal vitamins. Your body will have additional nutritional needs during pregnancy. Prenatal vitamins allow you to address these needs without having to ingest more calories than absolutely necessary.[6]
Eat frequent, small meals. Eating multiple small meals throughout the day instead of three large ones is a tactic used by many dieters to maintain portion control, but it also benefits you as a pregnant woman.[7]
Maintain a healthy diet rich in pregnancy-aiding nutrients. Focus on foods that provide folate and make sure to get plenty of protein, healthy fat, carbohydrates, and fiber.[8]
Eat healthy snacks. Snacks can be perfectly healthy during pregnancy, even if your doctor recommends a small amount of weight gain or weight loss. Choose healthy snacks rich in nutrition over-processed foods and desserts heavy in sugar or rich dairy fat.[9]
Do light exercise. Exercise is an important part of weight-loss diets outside of pregnancy and it also plays a significant role in achieving a healthy weight during pregnancy. Healthy pregnant women should get, at minimum, 2 hours and 30 minutes of moderate aerobic activity weekly.[10]

How to Lose Weight: Your Most Common Questions Answered

Combine dietary changes with increased activity. Eat less food so you’re burning more calories than you’re eating. Additionally, exercise for at least 30 minutes 5 days a week, and try to incorporate more movement into your day, like taking the stairs instead of the elevator.[1]
None, unfortunately. You’ve probably seen lots of ads for supplements that promise to boost your metabolism or increase your weight loss, but there’s no evidence that these pills work. Additionally, they don’t help you learn any skills that will keep the weight off, so they’re a recipe for failure in the long run. It’s best to focus on diet and exercise.[2]
Generally, it’s safe to lose up to 5% of your current body weight in 1 month. For most people, this works out to about 1 to 2 lb (0.45 to 0.91 kg) a week, but it can vary if you have a very low or high starting weight. You’ll likely lose water weight as well as fat, but this gives you a good guide for your upper limits.[4]
There are several possible reasons, like hormone fluctuations and a slower metabolism. Unfortunately, about 80-95% of people who lose weight gain it back, especially after yo-yo dieting. Experts believe that your body may fight to regain weight because it thinks it’s starving. Here’s how to overcome this trend and keep the weight off:[5]
It’s possible. Experts believe that the reason so many people fail at dieting is that your body may increase your hunger hormones and slow your metabolism because it thinks you’re starving.[6] Additionally, your body may burn muscle for energy, which further slows your metabolism. Fortunately, your metabolism may rebound if you maintain your lower weight for at least a year and if you increase your activity level.[7]
You might be in a plateau. First, check to see if your clothes are fitting better or you’re losing inches, which shows you’re getting results. Then, consider if you might be in a plateau. If so, you can break the plateau by increasing your exercise intensity or duration, adding a new exercise day, or reducing your calorie intake.[8]
Technically, yes, but it’s not likely. Your body may be retaining water, especially if you notice swelling in your legs, feet, arms, or hands. However, this is typically a symptom of a more serious medical condition, so consult your doctor if you think you’re retaining water. They can help you figure out what’s causing your fluid retention so you can treat it.[9]
It depends. Weighing yourself daily can help you spot weight gain early so you can get back on track. However, daily weigh-ins can be very discouraging for some people since it’s normal for your weight to fluctuate day-to-day. If daily weigh-ins stress you out or make you preoccupied with your weight, it’s best to weigh-in once a week.[10]
The easiest way is to use a calorie calculator. The right number of calories for you depends on your sex, age, height, weight, and activity level. Use a calorie calculator to find out how many calories you need to eat to sustain your current weight. Then, subtract 500 calories if you want to lose 1 lb (0.45 kg) a week or 1,000 calories if you want to lose 2 lb (0.91 kg) a week.[11]
Fill up on water and healthy foods. Start by drinking at least 2 cups (470 mL) of water between meals so your stomach is full. Then, base your meals around fresh veggies that will fill you up and meet your nutrient needs with fewer calories. Additionally, incorporate about 3 oz (85 g) of lean protein at each meal, as well as a healthy fat.[12]
Start by relieving your stress and getting enough sleep. This will make it easier to handle cravings. Then, keep a food diary to help you identify what’s triggering your cravings so you can address those triggers in a healthy way. Finally, try to make healthy replacements for your common triggers so you don’t feel deprived.[13]
No, but a cheat meal might be okay if you plan for it. If you have a cheat day, you’re likely to undo all of your hard work during the week by overeating too much. A single cheat meal might help you stay on track if you eat a controlled portion or exercise more. Designate a specific meal as your cheat meal each week and monitor how much you’re eating so you don’t go overboard.[14]
No, unless you’re allergic to that food group. In general, diets that cut out entire food groups are known as “fad diets.” While they can certainly help you lose weight, this is typically a result of eating fewer calories, not cutting out specific foods. In fact, eliminating whole food groups may make it harder for you to get proper nutrition.[15]
Maybe. Eating slowly doesn’t change how your body processes food, but it might help you feel more satisfied, which can help you eat less. Try eating your food slowly to see if you feel fuller with less food or if you enjoy the taste of your food more. If it helps you, there’s no harm in using it to help you lose weight.[16]
Maybe. There’s a lot of debate surrounding nighttime eating. While experts previously thought that it was harmful for weight loss, more recent studies suggest that it may be okay to eat at night if you stick to your calorie goals for the day. If you think nighttime eating is hurting your weight loss, stop eating 3-4 hours before bed to see if this helps.[17]
Yes, sugar can make you gain weight. Most sugars provide empty calories, which lack nutrition. Additionally, your body stores excess sugar in your diet as fat. If you’re trying to lose weight, it’s best to limit or eliminate added sugars from your diet.[18]
In general, yes. Most sugar substitutes are safe to consume in moderate amounts. Talk to your doctor about how much is right for you. Your doctor can also answer your questions about which sugar substitutes are the best option for you.[19]
Stick to exercises that you enjoy so you’re more likely to stick with them. Any cardio activity will help you burn calories, which can lead to weight loss. Try different types of exercise so you can figure out what you like best.[20]
Aim to workout at least 30 minutes a day 5 days a week. Not only will this help you lose weight, it’ll also improve your mood and your health. You can do the same exercise every day or switch things up.
Do high-intensity interval training, high impact aerobics, and vigorous exercises. Any cardio activity that pushes you to your max heart rate will burn a lot of calories. If you’re breathing fast and can’t get out a full sentence during your workout, you’re probably burning a lot of calories.[21]
Yes. Doing bodyweight exercises or lifting weights can help you lose weight. Strength training burns calories and helps maintain or increase your muscle mass, which might improve your metabolism. Do a strength training workout 2-3 times a week.[22]
It depends on your preferences. Schedule your workouts at a time that works for your schedule and helps you feel your best. Morning workouts may help you feel energized and ready to stick to your goals for the entire day, or you might feel most energized in the afternoon or evening. Do what works for you.[23]
No. You can’t choose where your body loses weight. With diet and exercise changes, you may be able to lose weight in your “problem areas” over time. However, it’s not possible to spot reduce.[24]

3 Ways to Know if Weight Loss Supplements Really Work - wikiHow

Review published clinical research. You typically can find articles about published research online that has tested the weight loss claims of specific weight-loss supplements. Keep in mind that researchers define "clinically meaningful weight loss" as at least 5 percent of total body weight over the course of a year.[2]

Evaluate the group size and length of each study. Weight-loss supplement manufacturers rarely complete extensive studies on the safety and effectiveness of their products before introducing them into the marketplace.[3]
Consider personal reviews and testimonials. Keep in mind that testimonials are unreliable, anecdotal evidence that won't really prove whether a weight-loss supplement really works. However, they can provide you with some information regarding the experience of other individuals.[4]
View sales pitches with skepticism. The ultimate goal of any marketing, advertisement, or promotional material is to sell product and turn a profit. Particularly when you're dealing with individuals involved in multi-level marketing programs to sell dietary supplements, they may not have your best interests at heart.[5]
Read labels carefully. Before you take a particular weight-loss supplement, make sure you understand how it's meant to be taken and under what circumstances. Typically, supplement claims rely on taking the supplement in combination with a healthy diet and regular exercise.[6]
Research possible side effects. Before you consider taking a supplement, you need to have a good idea of what might possibly happen to you as a result. With some supplements, you may decide the side effects are too much to risk, even if the product does really work.[8]
Read reviews and testimonials. While reviews and testimonials may not give you a clear indication of whether a particular weight-loss supplement really works, they often give you a better idea of the side effects of taking a particular supplement.[10]
Understand that the FDA does not regulate supplements. In the United States, the Food and Drug Administration does not regulate weight loss supplements. While some prescription weight loss drugs have FDA approval, over-the-counter supplements have not been tested by the government for safety or effectiveness. Understand that you are taking that risk when purchasing weight loss supplements.[11]
Consult your doctor. You should always have your doctor actively involved in any weight-loss plan you start. If you're interested in adding a weight-loss supplement, ask your doctor whether they recommend it, and what results you can expect.[12]
Have realistic expectations. Regardless of the bold-letter claims of weight-loss supplements, no pill is going to cause excess weight to start falling off like magic. Lifestyle changes are the best way to lose weight and keep it off.[13]
Start a calorie-restricted diet. A weight-loss supplement won't work if you do nothing to limit and control what you're eating. While a supplement may help you lose more weight than you would lose without it, to begin the process you must consume fewer calories.[14]
Exercise on a regular basis. The food you eat is fuel for your body. The more active you are, the more calories you'll burn. If you burn more calories than you eat, you'll gradually lose weight.[15]
Avoid excessive use of stimulants. Many weight-loss supplements contain caffeine or other stimulants. If you're also a regular coffee drinker on top of that, you run the risk of overdosing on caffeine, which can cause you to fatigue faster and have difficulty recovering after exercise.[16]
Give any supplement a full trial. If you decide to start a weight-loss supplement, monitor and assess your progress over the course of several weeks to evaluate its effectiveness. If you don't have noticeable results, you may want to stop taking it.
Use any supplement in addition to a nutritious diet. You shouldn't view any weight-loss or dietary supplement as a requirement if you want to meet your weight loss goals. As the name suggests, any weight-loss supplement should be taken in addition to a healthy lifestyle.


  1. How to Lose Weight
  2. How to Lose Weight the Healthy Way (with Pictures) - wikiHow
  3. How to Juice to Lose Weight
  4. How to Break a Weight Loss Plateau: 13 Steps (with Pictures)
  5. How to Lose Weight Fast
  6. How to Use Diet Pills Safely: 12 Steps (with Pictures) - wikiHow
  7. 6 Ways to Lose Weight (for Girls) - wikiHow
  8. Can Herbs and Spices Help With Weight Loss? What Does and Doesn't Help
  9. 3 Ways to Maintain Weight Loss After Bariatric Surgery - wikiHow
  10. How to Lose Weight Without Taking Pills: 9 Steps (with Pictures)
  11. 4 Ways to Accelerate Weight Loss Naturally - wikiHow
  12. How to Choose a Weight Loss Buddy: 15 Steps (with Pictures)
  13. How to Detox Your Diet
  14. How to Lose Weight by Eating Slowly: 10 Steps (with Pictures)
  15. 3 Ways to Eat Vegetables for Weight Loss - wikiHow
  16. 3 Ways to Choose Safe Weight Loss Drugs - wikiHow
  17. How to Lose Weight While Pregnant: 10 Steps (with Pictures)
  18. How to Lose Weight: Your Most Common Questions Answered
  19. 3 Ways to Know if Weight Loss Supplements Really Work - wikiHow