The key to losing weight and keeping it off is based on lifestyle changes and healthy habits, which don't cost a thing. If you are overweight or obese, losing weight can reduce your risk for disease (such as diabetes) and help you live a longer, happier life. Try free weight loss strategies to help you lose weight so you can save your money or spend it on rewarding yourself for a job well done.
Exercise
Exercise burns calories. Burning more calories than you consume is the only way to lose weight in the form of fat. Aerobic exercise (cardio) raises your heart rate and burns excess calories while you are performing the activity and for some time after you finish the exercise. Anaerobic (strength training) exercise builds muscle mass. The more lean muscle mass you have, the more calories your body burns even while resting. This means you can burn more calories just watching television than someone with less muscle mass. Free forms of aerobic exercise include brisk walking, running, bike rides (if you already own a bike) and dancing. Free ways to build muscle are helping a friend move, playing with small children (lifting them) and lifting household item weights such as soup cans.
Cut Calories
Eating fewer calories is a free and effective way to lose weight. While purchasing expensive controlled calorie meal plans is a simple way to make sure you consume fewer calories, free strategies can give you the same results. Stop buying junk food and replace cookies and chips with apples and oranges. Eat smaller portions by switching to a smaller plate, eating more slowly and drinking a lot of water.
Journaling
Keeping a weight loss journal can help you lose weight because it helps with motivation. Find an old, unused notebook or make one out of scrap paper and tools found in your home. You can even keep an online journal, also known as a blog, for free at a site such as LiveJournal.com. Use your journal to track your progress, list your reasons for wanting to lose weight and paste in old pictures of yourself or models for inspiration. Another part of journaling is goal setting. Carefully consider your goals and record them in the journal. According to the Mayo Clinic, your goals should be SMART (specific, measurable, achievable, realistic and trackable).
Free Support
Weight loss programs are effective because they support you and hold you accountable. Luckily, you can reap these benefits without paying a membership fee. Join a free online support group (BuddySlim.com, SparkPeople.com) for encouragement and weight loss tips. Asking a friend to work out gives you support; plus, the task becomes more enjoyable.
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