You don't have to spend a lot of money to lose weight, but you do need commitment -- and a good diet and exercise plan. Losing weight is a simple equation of burning more calories than you take in. And because a pound of fat burns virtually no calories, and a pound of muscle burns 30 or so calories per day, you'll get at least a tiny boost from losing fat and building muscle. The number of calories burned by muscle is small, but training them intensely can get each muscle to work at optimum efficiency, according to fitness adviser Drew Baye. He adds, though, that weight training must be combined with a good diet.
Function
To lose weight you need to burn 3,500 more calories than you consume. Over a week's time that means dropping 500 calories per day will earn you one pound of weight loss if your metabolism stays the same. But building muscle and toning the body can rev up your metabolism to burn more calories, even when you are not working out. Additionally, a pound of muscle takes up less space than a pound of fat, so your body will look more toned and smaller.
Method
If you want to design a weight-loss and workout program, a variety of free and low-cost resources are available. Fitday.com allows registered users to track calories and fitness, as well as weight-loss and lifestyle goals. "You, on a Diet," by talk show host Dr. Mehmet Oz and Dr. Michael Roizen of the Cleveland Clinic offers a diet plan based on fresh fruits and vegetables, whole grains, lean protein and healthy fats, while restricting junk food and foods made with high-fructose corn syrup. Additionally, the book offers exercises to build and strengthen muscles. The book is available at the library, and the information is available at the doctors' website, www.realage.com.
Other Considerations
Decide how you want to build muscles with your workout. For a more streamlined look, work on adding more repetitions to your weight training. Lifting heavy weights will build bulkier muscles. As you lose weight you will have to work harder by upping your workout or lowering your calories, because your metabolic rate goes down as you lose weight. Maintaining musculature during the weight-loss period will slow this effect.
Time Frame
Slow and steady win this race. Crash dieting and quick weight loss will deplete the body's fat stores, but also attack muscle and tissue. Additionally, don't eat fewer than 1,200 calories per day, as this will actually make you hungrier and potentially trigger a binge, MayoClinic.com advises.
Warning
Check with your health-care provider before beginning any weight-loss or exercise plan. Following the food plans at mypyramid.gov should be safe, but your doctor will know if you should enhance the eating plan with vitamins or if you have any underlying health conditions that may make exercising difficult or dangerous.
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