How to Lose Weight Without Plastic Surgery

There are many ways you can lose weight ranging from dietary adjustments to surgical procedures. Surgical procedures, such as liposuction and gastric bypass, are risky, costly and require down time. You can lose weight and keep it off without surgery by learning how to make adjustments to your current diet and starting a regular physical activity regimen.

Instructions

• 1

  Avoid "starvation" diets that are hard to maintain over the long run and can lead to food binges and unhealthy eating habits. Avoid rapid, unrealistic weight loss because it is usually that of water and muscle tissue instead of fat.

• 2

  Lose no more than 2 lbs. per week. According to the Medline Plus website, this is a healthy weight loss rate that is easy to maintain and can be achieved by reducing your caloric intake by 500 to 1,000 calories.

• 3

  Prevent your metabolism from slowing down by eating frequent, small meals daily. Eat up to six times per day to avoid cravings and feel satiated. Include unsaturated fats such as canola and olive oil; complex carbohydrates such as brown rice and whole-wheat bread and lean protein such as chicken and fish in each meal.

• 4

  Read food labels so you know the nutritional content of what you are consuming. Grill, broil or bake your own meals instead of frying them, so you are also able to control the ingredients.

• 5

  Run, walk, bike or swim for 45 minutes per day, three days per week, to burn fat. According to the LA Personal Trainer website, you will start burning fat once you are 20 minutes into your cardio workout.

• 6

  Lift weights to increase your resting metabolic rate, which will burn fat all day long. Increase muscle tissue because it takes up less space than fat and once you reduce your body fat, weight lifting will help toned muscles appear.

• 7

  Keep yourself hydrated by consuming up to 12 glasses of water daily. Dehydration can cause your body to retain water, making you appear bloated.

• 8

  Allow yourself plenty of time to sleep. Sleep Foundation recommends seven to nine hours of sleep per night. Lack of sleep can lead to result-sabotaging food cravings and feeling fatigued.