Losing 20 lbs. requires a balance between calories and physical activity, not money. You do not need a gym, personal trainer or fancy exercise equipment to lose weight. There are plenty of places where you can work out for free. A little creativity can go a long way when trying to lose weight without money.
Step 1
Create a 500-calorie deficit every day to lose 1 lb. per week. Cut calories, exercise or do both to create a deficit. A larger deficit will cause more weight loss, but smaller deficits are easier to maintain long-term, according to the American College of Sports Medicine.
Step 2
Reduce your caloric intake by not overeating, eating smaller portions and by not eating junk foods. It doesn't cost any money to cut calories, although it can cost your health if you don't take in enough calories. Women should consume at least 1,200 calories, and men 1,800 calories per day, according to the American College of Sports Medicine.
Step 3
Walk or run for 60 minutes a day. Both of these exercises are free and can be done anywhere, at any time. Exercise several times a day to burn more calories or if you're unable to complete one 60-minute session. For example, run for 20 minutes three times a day or for 10 minutes six times a day. According to the American College of Sports Medicine, 60 to 90 minutes of exercise, most days of the week, may be necessary to achieve weight loss.
Step 4
Use calisthenics such as lunges, sit-ups and push-ups to gain muscle strength. Calisthenics are free and will cause muscles to burn more calories, even at rest. Calisthenics are a form of muscular endurance training that use your body weight to gain muscular fitness. Use these types of exercises every day and multiple times a day to maximize strength gains, according to the Army Study Guide.
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