Weight gain is often caused by eating high-calorie foods, according to Medline Plus. Eating too much and exercising too little can also cause weight gain. Scores of weight-loss programs are on the market, and many are very expensive. But spending a lot of money isn't necessary. Those who want to lose weight without depleting their bank accounts should focus on eating healthy foods and incorporating physical activity into their daily routines.
Step 1
Start each meal with vegetables. The majority of vegetables are low in calories and high in volume, filling you up before you start your main course, according to the Mayo Clinic. Start each meal with asparagus, green beans, broccoli or a green salad with low-fat dressing.
Step 2
Eat fruits without added sugar. Dried and canned fruits often have added sugars. Eat fresh or frozen fruits. If you must buy canned goods, look for fruits without added sugars.
Step 3
Consume whole-grain products. For breakfast, select whole-grain cereal or oatmeal. Make sandwiches with whole-grain bread and cook whole-grain rice for dinner. This will increase your fiber intake, making you feel full with fewer calories.
Step 4
Eat low-fat protein and dairy. Consume low-fat meats, such as fresh-water fish or skinless chicken. Egg whites, beans and lentils are also good choices. Consume low-fat milk and yogurt instead of full-fat versions.
Step 5
Exercise daily. The Centers for Disease Control and Prevention recommends getting 150 minutes of physical activity each week. Break this into 30-minute sessions to lose weight. Activities such as walking, biking, swimming and playing basketball with friends don't cost money but burn calories and assist with weight loss.
Step 6
Strength train at least two days a week, recommends the Centers for Disease Control. Building muscle helps you burn calories and can be accomplished for free at home. The Centers for Disease Control offers free exercise clips on its website.
Tips and Warnings
- Physical activity should be moderate intensity. You should break a sweat but still be able to speak.
- Talk with your doctor before starting any exercise program. He can help you set realistic goals for weight loss. The Mayo Clinic advises that losing one to two pounds weekly is a safe goal.
Things You'll Need
- Vegetables
- Fruits
- Whole grains
- Low-fat protein and dairy products
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