Weight loss doesn't have to be an expensive endeavor. Sure, signing up for a weight loss plan or gym membership can cost more than you're willing to pay, but none of these are necessary to lose weight effectively. Weight loss is a simple mathematical equation that requires you to eat fewer calories than you burn. You can cut back dramatically on food consumption and not exercise, you can continue to eat what you enjoy and exercise a great deal, or you can create a balance, cutting back somewhat on your calories and adding exercise to your diet.
Step 1
Determine the calorie number you need. Commercial diet plans are successful because they tell the dieter exactly what and how much to eat. To successfully diet for free, you will be responsible for telling yourself that. One simple formula for determining how many calories you should eat each day is to multiply your body weight by 12 or 13. The number you get is the number of calories you should eat each day for weight loss.
Step 2
Track your calories. Use a notebook or an online journal to track your calories. Many online calorie trackers are available for free and include an extensive database of foods. Using a notebook? Purchase or borrow a book from the library that provides a list of foods and their calorie amounts.
Step 3
Cut out sweets and other treats. Eliminate soda and anything purchased from a vending machine or convenience store from your diet. This saves money and calories.
Step 4
Add exercise. Sure, a gym is nice, but there are other ways to exercise. In nice weather, head outside to walk or run. Stuck indoors? Most public libraries offer exercise videos on loan.
Step 5
Splurge occasionally. Take the money you would normally spend on candy bars or soft drinks and keep it in a jar. Allow it to accumulate for a week or so, then treat yourself to a manicure, a new magazine or some other non-edible treat. Because you would normally have spent this money on food, enjoy spending it guilt free.
Tips and Warnings
- Don't get discouraged if you aren't losing weight as quickly as you would like; one-half to two pounds a week is a good goal. Keep track of non-scale successes, such as fitting into your favorite jeans or receiving a compliment from a friend.
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