Although the weight loss industry makes millions of dollars per year, many free methods of weight loss exist. The key to weight loss remains creating a calorie deficit, which means to burn more calories than you consume daily. By exercising and eating low-calorie foods, you can lose weight without breaking the bank.
Walking
It might sound simple, but going for a walk can help you lose weight. The National Institutes of Health reports that an average adult burns about 3,500 calories, which equals 1 lb. pound of fat, for every 30 miles he walks. This might seem like a long distance, but it means that if you walk one mile per day for a month, you will lose 1 lb., as long as you do not increase your daily caloric intake.
Jogging
Since jogging gets your heart rate moving faster than walking, it burns more calories as well. According to the President's Council on Physical Fitness and Sports, jogging burns about 654 calories per hour for the average adult, if you can run a 10-minute mile. As long as you don't spend money on special gear, jogging will not cost you anything and can quickly burn enough calories for you to begin losing weight.
Sports
Play some sports with your friends on weekends, as this will allow you to have fun and lose weight at the same time. The President's Council on Physical Fitness and Sports states that playing a game of touch football can burn about 498 calories per hour. If your game lasts a couple of hours, you could burn close to 1,000 calories, which would definitely contribute to your weight loss.
Dietary Changes
You do not have to spend money on an expensive diet plan to lose weight, as simple changes to your shopping list will have the same effect. The Weight-control Information Network suggests eating more whole grains, fruits, vegetables and fat-free dairy products, while buying leaner cuts of meat like poultry and fish. You should also avoid saturated and trans fats, as the body tends to store these fats.
Chores
Although your chores might not seem strenuous, scrubbing a floor can burn up to 440 calories per hour, according to the President's Council on Physical Fitness and Sports. Even lighter housework, such as cleaning or gardening, can help you lose weight without cost.
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