Weight loss is a goal many people share, but not everyone can afford to pay for a gym membership or expensive home gym equipment. Luckily, you can lose weight quickly without spending money.
Losing weight can be as easy as eating smaller portions or getting some exercise. To lose weight quickly though can best be accomplished by eating less, doing cardio workouts and starting a strength training program to build metabolism-boosting muscle.
Step 1
Cut your daily caloric intake by 500 to 1,000 calories as advised by the American Dietetic Association and the American College of Sports Medicine. If you are currently eating 3,000 calories a day, try to eat only 2,000, though ask your doctor first if this is safe for you. This should actually save you money.
Step 2
Move more. Jog, swim, hike do jumping jacks, walk stairs, or just hop up and down if that is fun for you. Thirty to 60 minutes of daily physical activity, depending on your general health and level of fitness, will help you lose weight.
Step 3
Eat five to six small meals a day to increase the number of calories burned from the thermic effect of feeding. Chili peppers, caffeine and protein can also slightly increase your caloric burn.
Step 4
Alternate cardio with your weight lifting if you are addicted to pumping iron. Do jumping jacks or sprints between sets instead of sitting down to rest. Strength training will make you more toned and will burn some calories, but not as much as heart-pumping cardio, so combine the two.
Step 5
Reduce the amount of salty and carbonated foods and beverages you consume as they can cause you to retain water and bloat, which doesn't reflect well on the scale or help you fit into your clothes any better. Drink eight glasses of water a day to reduce bloating and increase feelings of fullness that will make you want to eat less.
Tips and Warnings
- Always warm up slowly when doing cardio. Start out with a few ankle and arm circles. Walk slowly, then increase to a jog, for example. Warm-ups should last between five and 10 minutes. Cool down at the end of your cardio session by slowly walking or marching in place for five minutes. You can follow this with some light stretches to increase your flexibility and speed recovery.
- Do not push yourself too hard too fast. Talk with a doctor or fitness professional about the intensity and frequency of your workouts. An injury could thwart your progress, so be smart and ease yourself into a routine.
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