A number of weight loss plans include a one-time fee or monthly ongoing fees. These include such things as memberships to online support, meals being sent to your house and any number of pills, powders and herbal formulas. Oftentimes, these programs are hard to stick with, and whenever you take supplements, there are health risks involved. Save your money by taking a completely natural approach that involves changes to your lifestyle.
Step 1
Eat less food. This will actually save you money. Figure out your daily average intake and reduce it by 500 to 1,000 calories. By doing this, you will lose one to two pounds a week, according to the Centers for Disease Control. Use an online resource like The Daily Plate for assistance with tracking.
Step 2
Eliminate all the unhealthy foods in your diet. Give up deep-fried foods, commercial baked goods, frozen dinners, candy bars, processed meats and white flour bread, bagels and buns. Opt for nutrient-dense foods instead, such as fruits, vegetables, lean meats, whole grains, beans, low-fat dairy products and fish.
Step 3
Switch over to water instead of calorie-laden beverages. Stop drinking mocha lattes, milk shakes, slushies, sweetened teas, soda, alcohol and any other beverages that contain calories. Drink water as your only source of liquid and have a glass with your meals to help fill up your belly.
Step 4
Consume a meal first thing in the morning. People who eat breakfast regularly tend to eat a healthier diet--one that is more nutritious and lower in fat, according to MayoClinic.com. Prepare something elaborate like an omelet with chopped-up vegetables and whole wheat toast, or something simple like a cup of yogurt with berries and granola mixed in.
Step 5
Run or walk briskly to reduce your weight. Both running and walking require no money and they are both effective at burning calories. The American College of Sports Medicine recommends 60 to 90 minutes of cardio for weight loss or to maintain weight. Exercise in several bouts during the day if you cannot fit it all into one session. Work out four to five days a week.
Step 6
Utilize the weight of your body to build muscle that is metabolically active. Body-weight exercises require no expensive equipment and can be done without purchasing a gym membership. Do push-ups, dips, lunges, squats, alternating arm and leg lifts, bicycle crunches and sit-ups from the comfort of your home. Work out two to three days a week.
Step 7
Move more during the day to boost your caloric expenditure. Meet up with a coworker at lunch and take 10-minute power walks every day. Include other ways to get more movement into your day as well, such as taking stairs instead of escalators at the mall and parking your car far away from your destinations.
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