How much weight you lose depends on how many calories you burn, not how much money you have. There are many ways to burn calories without opening your wallet. However, no matter how many calories you burn, you will not lose weight if you eat too much. A low-calorie diet combined with physical activity is all you will need to lose weight.
Step 1
Reduce your caloric intake to create a deficit. Cut as many calories possible without going below 1,200 calories for women, and 1,800 calories for men. Taking in too few calories can deprive your body of the nutrients necessary to function and not provide the energy needed for exercise, according to the American College of Sports Medicine. Burn 500 calories more than you consume per day to lose 1 lb. per week. A larger deficit will result in more weight loss.
Step 2
Eat five to six small meals throughout the day. Eating and exercising will boost your metabolism. Skipping meals will slow your metabolism, and you will not burn calories as well, according Military.com.
Step 3
Jog, run or walk for at least 60 minutes, five days a week. If you can't complete an hour, exercise for shorter periods of time throughout the day. For example, run for 20 minutes three times a day. The American College of Sports Medicine recommends 20 to 90 minutes of daily physical activity for weight loss.
Step 4
Use calisthenics, such as push-ups, sit-ups and lunges, to gain muscle strength. People with muscles burn more calories per day, even at rest, according to MayoClinic.com. Calisthenics are a form of muscular endurance training that use your body weight for resistance. You do not need any equipment to perform these types of exercises. Use calisthenics every day and multiple times a day to maximize strength gains, according to the Army Study Guide.
References
- American College of Sports Medicine: Physical Activity and Public Health Guidelines
- American College of Sports Medicine: Metabolism is Modifiable with the Right Lifestyle Changes
- MayoClinic.com: Metabolism and Weight Loss--How You Burn Calories
- Military.com: The "Get Lean" Diet
- Army Study Guide: Calisthenics--Muscular Strength and Endurance Training
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