How to Lose Fat Fast and Safely Without Drugs
Losing fat without drugs or pharmaceuticals takes commitment and time. Taking drugs for weight loss can potentially have negative side effects, so it is best to try to lose weight naturally. You need to burn more calories than you are consuming, and there is only one way to do this without the help of drugs or surgery. Changing both your diet and exercise habits for the better will help you effectively lose fat and keep it off.Things You'll Need
- Measuring cups
- Food diary
Instructions
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Talk to a medical professional about an effective diet and exercise program. When you work out a plan with your doctor, you can determine the amount of calories that you need to consume daily. Average daily calorie consumption for moderately active females ranges from 1,800 to 2,200 calories. Average daily calorie consumption for moderately active males ranges from 2,200 to 2,800 calories.
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Measure out the food you are consuming, and write down the amount of calories you are eating. When people start a new diet plan, they usually have no idea how many calories are in the foods they regularly consume. Measuring out your food and keeping a food diary will help you monitor the food you eat, enabling you to stay within the healthy range you have worked out with your doctor.
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Cut out processed foods and replace them with nutrient-rich whole foods. To effectively lose weight, you will need to cut out virtually all of the junk foods. Foods made with artificial ingredients, processed flour and sugar are known for causing weight gain. Try eating more whole grains, fruits, vegetables and lean protein. For example, take the skin off chicken before eating it.
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Exercise regularly to burn more calories to accelerate your weight loss. Try to exercise five to six times per week for at least 30 minutes. You can alternate your fitness activities with cardio and weight-training exercises. Carido will help you burn fat, while weight-training exercises will help you build muscle.
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