Despite the $60 billion per year income of the weight loss industry, it is possible to lose weight quickly and for no money, using online resources as the backbone of your program. Like any other weight loss plan, the key will be to make changes to your diet and activity level, and sticking to them systematically.
Getting Started
Step 1
Set a weight loss goal in terms of pounds and how fast you want to lose them. Health counselor Maya Paul of HelpGuide.org recommends 2 lbs. per week as the maximum sustainable weight loss. Getting more aggressive often works in the short term, but it has a high rate of early abandonment and regaining the weight later on.
Step 2
Keep track of what you eat for two weeks. Record your meals and portions in a journal. Use a free, online calorie counting resource to calculate how many calories you consumed over those two weeks. Divide by 14 to find your average daily calorie consumption.
Step 3
Join one or more online diet, weight loss or nutrition forums. You can use the dialog there for basic advice and support. Personal trainer Ben Cohn recommends posting your weight loss commitment in an appropriate sub-forum. This public announcement can help you stay on track.
Diet
Step 1
Use online calorie calculators to plan a meal schedule for each week. You can also use online resources to get meal ideas and even free published meal plans. Aim to reduce your calorie load by 250 to 500 per day.
Step 2
Observe your diet as closely as possible. If you start to feel weak, access your online support network via the forums, email and chat clients. The time you spend typing is time you are not eating.
Step 3
Take one day off from your diet each week. "Body For Life" author Bill Phillips says that while this will slow your weight loss somewhat, it will help you stay on your diet. It's easier to resist a treat when you know you'll only have to wait for Saturday.
Exercise Plan
Step 1
Access one of many free online exercise calorie calculators. Use the information to set up an exercise plan consisting of 250 to 500 calories worth of cardiovascular exercise per day. Cardiovascular exercises raise your heart rate and burn calories. Some examples include running, cycling and swimming.
Step 2
Use online resources to plan your route or access for your workout. For example, you could use MapMyRun.com or Google Maps to plan a jogging route, or access your local swimming pool's schedule to find out when to come in.
Step 3
Contact your support group online when you feel unmotivated. They can help you get off your duff and into your workout.
Step 4
Take one day off from exercise each week. Phillips notes this will help your body rest and recover for more effective exercise later on.
Things You'll Need
- Internet access
- Journal (book or electronic)
- Bathroom scale
References
- "Body For Life"; Bill Phillips; 2006
- Ben Cohn; Fitness Coach; Hillsboro, Ore.
- "You: The Owner's Manual"; Dr. Mehmet Oz; 2006
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