Taking medication does not guarantee that you can lose weight or that the results will be long-lasting. Most people regain weight after they stop taking the drug unless they have made lasting lifestyle changes. For this reason, medical specialists suggest following safer measures with long-term effects that you can follow.
By taking weight-loss drugs, you are not guaranteed success and you may also suffer side effects such as increased blood pressure, sleep problems, headaches, nervousness, palpitations, nausea, constipation, dry mouth, and depression, according to an article published in the National Library of Medicine of the United States.
If you want to lose weight, one of the main ways to achieve this is to eliminate body fat. That is, you need to increase the rate at which your body burns calories from fat.
Ways To Lose Fat Without Taking Medicines
Drink at least eight 8 oz glasses of water. up to date
Drinking plenty of water keeps the body hydrated and stimulates the body to eliminate fat, publishes an article in the Journal of Obesity & Weight Loss Therapy.
By increasing, water consumption decreases the daily consumption of calories, sugar, sodium, fat, and cholesterol they consumed on a daily basis, according to a study conducted by the University of Illinois published in the Journal of Human Nutrition and Dietetics.
Avoid eating saturated fat
Saturated fats are common in the American diet. Examples of this type of fat are fatty meats such as bacon.
A diet rich in saturated fat does not only gain your weight, but the Harvard Medical School journal also notes that this type of fat can increase total cholesterol and tip the balance towards the more harmful LDL cholesterol, causing form blockages in the arteries of the heart and in other parts of the body.
Eat fruits rich in vitamin C
Get enough protein
Eating protein can increase the number of calories you burn by increasing your metabolic rate and reduce appetite, research revealed.
Proteins can also regulate appetite hormones to help people feeling full and reducing carbohydrate cravings.
In a study with 12 subjects who ate a high protein isocaloric diet (30% protein, 20% fat, and 50% carbohydrates) for 12 weeks. Satiety increased, eating 441 fewer calories per day, lost 4.9 kilos, and also decreased fat.
Increase your vegetable intake
Increasing your intake of a variety of fruits and vegetables will help you feel full longer. They will also provide you vitamins, minerals, fiber, and antioxidants.
Cut back on sugar and refined carbohydrates
These foods are digested at high speed and converted to glucose quickly.
He excess glucose enters the blood and causes the hormone insulin, which promotes fat storage in adipose tissue. This contributes to weight gain.
Don’t forget to move your body and get enough sleep
The winning combination If you want to see a decrease in body fat it is a healthy diet and a consistent exercise routine. Do at least 30 minutes a day, five days a week.
Don’t downplay the dream. Sleeping less than 5 to 6 hours a night is associated with a higher incidence of obesity.
Insufficient or poor-quality sleep slows down your metabolism, and thus the body can store unused energy in the form of fat.