When it comes to losing weight, it doesn’t have to be expensive—as a matter of fact, you can find many weight loss plans that are free. Following a proven weight loss plan can greatly increase your odds of success because it gives you a path to follow along the way. Be sure to consult your doctor before beginning any diet and exercise program to assess your current physical condition and readiness to make a big lifestyle change.
MyPyramid Plan
The MyPyramid weight loss plan was developed by the U.S. Department of Agriculture, or USDA, and it is based on the “Dietary Guidelines for Americans” report. The MyPyramid plan provides free eating plans based on your age, gender, height and weight. This free online tool will tell you exactly how many calories per day you should be eating for weight loss purposes, as well as list the types of foods you should be eating. Additionally, you can look up various types of foods using the free MyFood-a-pedia tool to determine the nutritional value and calorie count of most types of foods. For example, a slice of cheese pizza with thick crust has approximately 205 calories, 2oz. of grains, ¼ cup of vegetables and ¼ cup dairy. Using these free tools, you can set up a customized eating plan based on your daily calorie requirements for weight loss.
Weight Loss for Life
The National Institutes of Health has put together a simple, free weight loss plan based on government findings on the topic of weight loss. The Weight Loss for Life plan focuses on long-term weight loss for living a healthier life and reducing the chances of developing obesity-related diseases, such as type 2 diabetes. With this plan, you need to eat plenty of fruits, vegetables, whole grains and low-fat dairy products. You can also eat a small amount of lean meats, fish and eggs. This diet, based on the “Dietary Guidelines for Americans” report, is low in saturated fats, cholesterol, salt, sugars and trans fat. In addition to eating healthy, this weight loss plan recommends that you be physically active every day. For instance, you can take a brisk walk for 30 minutes per day, play a sport, perform aerobics, swim or clean the house. Becoming more physically active can have a drastic effect on the number of calories burned each day, and it can also help to increase your energy levels and even boost your mood, according to the Weight-control Information Network, or WIN.
CDC Five-Step Program
The Centers for Disease Control and Prevention, or CDC, offers a five-step approach to tackling weight loss. This free weight loss plan focuses on healthy eating habits and implementing physical activity or exercise into your daily routine. Step one is making a commitment to losing weight; creating a commitment contract is a good idea. Step two is taking stock of where you are currently from a health standpoint. Examine the types of foods you are eating, how much you’re eating, have your doctor examine your current physical condition and self examine your current lifestyle in terms of how active you are each day. Step three is when you set your weight loss goals. Be realistic when setting goals, and keep in mind the CDC’s healthy weight loss recommendation of 1 to 2 lbs. per week, maximum. The CDC recommends at least 30 minutes of moderate physical activity per day for adults, such as walking briskly. Step four includes indentifying resources for information and support. This may include joining a local or online weight loss support group, or speaking to family members about your progress and getting advice from those who have already lost weight. The final step is monitoring your progress from time to time by revisiting the goals you set in step three, and making sure that you are sticking to your healthy diet and exercising each day.
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