How to Lose Weight for Free Without Pills

Weight loss does not necessarily require medication. MayoClinic.com says that many over-the-counter weight loss pills are ineffective or even dangerous. Pills also tend to be expensive, and although they may work when taken on a regular basis, you are likely to gain back most or all of the weight you lost when you stop taking them. Incorporate a few basic lifestyle changes into your routine. Not only are lifestyle changes free, they are safer than medications.

Instructions

1

Measure your Body Mass Index (BMI). This gives you a realistic idea of how much weight you need to lose (see Resources). A BMI between 25 and 29.9 indicates that you are overweight. Levels higher than 30 indicate obesity.

2

Track your calorie intake every day (see Resources). Avoid fad diets that isolate one food type or group, and aim for a balanced diet low in saturated fats. Increase your water intake and eat plenty of fruits and vegetables to maintain energy levels.

3

Incorporate regular exercise into your weekly routine. In order to lose weight, you must burn about 500 calories more a day than you consume. The best way to burn calories is with aerobic exercise (see Resources). If you are new to exercise, start with a 10-minute walk at least three times a week, and increase to 30-minute walks at least four times each week. Other examples of good aerobic exercises are biking, swimming, jogging and running.