Not all weight-loss methods are created equal. Some only work briefly before you get the weight right back, whereas others can be unhealthy and cause more problems than you started with. If you really want to lose weight in a way that is both effective and safe, a little research goes a long way. To get you started, here are just four very effective and perfectly safe methods for taking off your excess weight.

CoolSculpting

Known for being one of the simplest weight-loss methods, CoolSculpting has revolutionized the way people drop unwanted pounds and achieve slimmer, tighter physiques. As Healthline.com explains, CoolSculpting involves the use of a handheld applicator that freezes fat cells around certain parts of the body. This procedure is noninvasive and doesn’t harm the skin. Results are sometimes visible within a few weeks after treatment, but most people see remarkable results after two to three months. This method is particularly effective at keeping the weight off afterward because it actually kills fat cells, getting rid of them entirely rather than simply shrinking them like traditional weight-loss methods.

Liposuction 

Advancements in medicine in recent years have made liposuction safer and more effective, and like coolsculpting, it actually removes fat cells rather than just reducing their size. During this procedure, a doctor will remove fat cells from beneath the skin’s surface with a suction device. In addition to removing fat, liposuction can also be used to reshape certain parts of the body, making it an effective spot treatment for unwanted fatty deposits. The areas that are often treated include the thighs, buttocks, abdomen, legs and arms. You may be given local or general anesthesia to numb any pain during the procedure, and you’ll also be able to return home the same day. This is by far the fastest method of losing weight, though you may need excess skin removed if you have extreme amounts of weight to lose.

Strength Training 

Exercise is a crucial component to a healthy lifestyle, and engaging in regular strength training can be an effective way to shed unwanted pounds. Strength training burns calories while developing muscles at the same time, which can help you achieve a firmer physique. While this doesn’t get rid of fat cells, this does shrink them and can actually transform them into muscle tissue. You can either use weights at the gym or your own bodyweight for strength training workouts. Pull-ups, shoulder presses and deadlifts are among the best strength training exercises for weight loss. Squats can be good for slimming and toning the lower body. Keep in mind, though, that exercise cannot be used as a spot treatment. Even if you skip leg-day, weight loss through exercise happens evenly throughout the body, and sometimes your body will be more reluctant to lose weight in some areas than others. Building up muscle in the areas you want to lose weight in, however, will give more tone and definition to that area. Also be sure to remember that muscle is heavier than fat, so you may want to measure your fat loss with waist measurements or a BMI reader rather than with a bathroom scale to keep more accurate track of your progress.

Tweak Your Diet 

You already know that eating healthy and limiting foods with high sugar and calorie content can help you lose weight, but there are some additional changes that you can make to your diet that may yield better results. A lot of processed foods today contain condensed sugars, which make it harder for your body to accurately read when you have consumed all of the energy you need and resulting in a lot of extra sugars being turned into fat. Foods that are high in protein and fiber can keep you feeling fuller longer and reduce hunger between meals, and eating natural sugars like those in fruits and vegetables make it much easier for your body to accurately assess how much to eat. There are little tricks you can do to help increase the rate that your body loses fat, such as drinking a little bit of diluted apple-cider vinegar. Be careful of fad diets, however, as they can lead to unhealthy weight loss that can make you sick, and losing weight too rapidly this way will make your body try to gain it all back again quickly as soon as the diet is over. Do your research to set reasonable goals. 10 lbs per month is the best rule of thumb for the fastest you can expect your body to sustainably lose weight by dieting. Also, if you’re restricting calories, do so by degrees and consult with a nutritionist to make sure you’re still getting the energy you need to keep your body healthy.

You’ll have an easier time trimming down if you find the weight-loss method that works best for you. Some people want to lose weight in particular spots, or lose weight as quickly as possible. Others may be looking to gain a healthier lifestyle or else give their body more tone and definition. Whatever your goals, it’s important that you to consider all the factors in terms of your current lifestyle, your budget, and your motivation to find the best method for you.

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