Losing weight needn't cost a small fortune. While personal trainers, gym memberships and meal replacements often help you more easily shed excess pounds, they aren't necessary components to achieving your weight loss or fitness goals. Most of the dietary changes and athletic pursuits that promote weight loss cost you nothing. Watch what you eat and increase your energy expenditure to generate the caloric deficit you need to slim down.
Step 1
Eat breakfast each day, urges FamilyDoctor.org. Skipping meals often causes you to overeat later in the day; this can increase your caloric intake and sabotage your weight loss goals.
Step 2
Prepare meals with plenty of fruits, vegetables, legumes and whole grains. By including more of these healthy foods in your diet, you can fill up on fewer calories, which naturally reduces your caloric intake and promotes weight loss.
Step 3
Find healthy alternatives for protein. A moderate amount of red meat and pork is OK, but eating them each day tends to increase your caloric intake and slow your weight loss. Use poultry, seafood, legumes, tempeh, tofu and other soy products as alternatives for protein.
Step 4
Add variety to your diet to prevent food boredom. Eating the same foods each day can steer you away from your diet and cause you to overindulge.
Step 5
Limit portion sizes of your favorite foods, especially if they're high in fat and calories. If you like pizza, don't eliminate it from your diet. Just reduce the amount you eat at a sitting.
Step 6
Reduce your alcohol consumption, recommends MedlinePlus. Beer, wine and liquor contain a lot of excess calories, which can increase your caloric intake.
Step 7
Increase your level of physical exertion by biking, walking, hiking, running, dancing, kayaking, cross-country skiing or taking part in another athletic pursuit for at least 30 minutes a day, most days of the week.
Step 8
Exert more energy throughout the day. Walk to work instead of using your car or take the stairs instead of using the escalator or elevator. Perform yard work or housework to expend additional calories.
Step 9
Talk with your primary physician before starting any diet, exercise or weight loss program. You may have health conditions that require modification to diet and physical activities that can help you lose weight.
Tips and Warnings
- Keep you caloric intake above 1,200 calories for women and 1,500 calories for men, advises MedlinePlus. Reducing your caloric consumption below these numbers isn't safe unless you're under the supervision of a health care provider.
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