While it doesn't cost anything to lose weight and get in shape, unless you're a nutrition and fitness expert, you may not know how many calories you should take in and what foods will help you drop pounds. When looking for a free program, stick with the basics described by the National Institutes of Health: Take in fewer calories than you use and exercise regularly.
Calories
The National Institutes of Health outlines a free weight loss program that stresses the importance of eating fewer calories than you burn through exercise. One pound of fat contains an estimated 3,500 calories. So to drop one pound, you need to create a daily 500-calorie deficit by either eating less or upping your exercise regimen.
Keeping track of your calorie intake and output is free. Keep a calorie journal. Write down everything you eat along with the amount of calories your food contains. You can get this information from the nutrition panel on the food's packaging. For fresh foods like meat, cheese and dairy, you can get calorie information from the USDA's National Nutrient Database (see Resources).
Prevent Weight Gain
The National Institutes of Health also provides free recommendations for halting weight gain by avoiding high-calorie foods and beverages and offering activity recommendations. Eliminate foods high in fat and sugar. This includes cakes, cookies, candy and soda. Reduce your alcohol intake. Alcohol is high in calories and spirits are loaded with sugar. Exercise at least 30 minutes a day, three days a week. Increase activity levels by walking more, parking your car further from the office or supermarket, and climbing stairs instead of taking the elevator or escalator.
Mediterranean Diet
In 1995 Walter Willett from the Harvard School of Public Health in Boston wrote an article explaining that a Mediterranean diet has historically been associated with good health. People from certain areas of the world consume a diet rich in plant foods, including fruits, vegetables, beans, nuts and seeds; fresh fruit as a dessert; olive oil as a principle source of fat; dairy products consisting of mostly cheese and yogurt; and low to moderate amounts of fish and poultry. Where this kind of diet is prevalent, life expectancy is among the highest the world has seen, and rates of chronic illnesses, including cardiovascular disease and certain cancers, are among the world's lowest.
While you can purchase a book with recipes inspired by Mediterranean dietary traditions, eating foods based on a Mediterranean dietary pyramid is absolutely free. A 2004 study published in the "Journal of the American Medical Association" by Kim Knoops, M.Sc., concluded that for older adults, adherence to a Mediterranean diet along with a healthy lifestyle was linked to 50 percent reduction in all health-related causes of mortality.
Exercise
The American Academy of Family Physicians suggests burning between 250 and 500 calories each day if your goal is to drop between one and two pounds a week. Cardio exercise is the best way to drop pounds and maintain your health and fitness levels. It's also completely free. A good goal for many people, according to ShapeFit.com, is to work out on a cardio machine, like a treadmill and elliptical, for about 15 minutes, then switch to a different machine for 15 minutes. Known as interval training, it will improve your workout capacity and burn more calories, according to the Mayo Clinic. Working out like this for 45 minutes to an hour at moderate intensity, meaning that you break a sweat but can still hold a conversation during your workout, will burn fat. A cardio workout, which is a workout that gets your heart pumping, includes aerobics, swimming, biking, rock climbing and more.
References
- MedlinePlus: Tips for Losing Weight
- "American Journal of Clinical Nutrition": Mediterranean Diet Pyramid
- "Journal of the American Medical Association": Mediterranean Diet, Lifestyle, Factors, and 10-Year Mortality in Elderly European Men and Women
- MayoClinic: Mediterranean Diet for Heart Health
- FamilyDoctor: What it takes to Lose Weight
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