How to Lose 45 Pounds With No Pills

The surest route to losing 45 lb. with no pills is to follow a strict diet and exercise regimen. Having the right attitude is another important factor in shedding those extra pounds. It is important to avoid losing weight too quickly via fad diets and diet pills, which can be dangerous to your health. You want to lose weight in the safest way possible. With patience and adherence to your weight loss agenda, you'll see the fat melt away before your eyes. Consult with your physician before making any significant changes to your routine diet and physical activities.

Instructions

• 1

  Determine how quickly you want to shed 45 lb. Break your weight loss goals into weeks or months. For example, if you want to lose 45 lb. in five months, you would need to lose at least 9 lb. each month.

• 2

  Engage in aerobic activities that require you to move around and sweat. Focus on activities such as swimming, running or dancing. Activities such as these involve using all of your bodily muscles. Get a membership to a gym if you feel that you need a trainer. Perform aerobic activities four times a week for at least one hour.

• 3

  Reduce your caloric intake. Cut your portion sizes by a third or half. Eat six small meals throughout the day. Do not eat when you are full. Avoid eating close to the time you go to sleep.

• 4

  Swap out oil-based, fatty, sugary foods, such as cakes, creams, butter and sodas, with nutritious foods. Nutritious foods include vegetables, fruits and lean meats. Eat at least two to three servings of vegetables and fruits every day.

• 5

  Drink as close to eight 8-oz. glasses of water a day as you can. This is especially important because water eliminates excessive waste in your body and facilitates nutrients.

• 6

  Weigh yourself every other week, not every day, to keep track of your weight loss. Adjust your diet and exercise regime if you are not meeting your goals.