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How to Lose Inches Fast & for Free

by
author image Kevin Rail
I am very genuine and magnetic on camera, and have made numerous videos on my own for clients and other organizations that I'm affiliated with. I also have a degree in Sport Management, and multiple certifications to back up my validity. I've also been featured in three different exercise infomercials and had a speaking role in a National Lampoons movie.
How to Lose Inches Fast & for Free
Shrink your body with hard work and the right blend of lifestyle changes. Photo Credit Franck Boston/iStock/Getty Images

When you have excess inches of fat on your body, you are at high risk for health complications, regardless of your gender. The good news is you can do something about it quickly without ever spending a dime. To achieve this goal, you must be willing to make changes to your diet and increase your physical activity. Be aware that this takes constant discipline and sacrifices.

Step 1

How to Lose Inches Fast & for Free
Keep track of all the food and drinks you eat for 5 days. Photo Credit Fuse/Fuse/Getty Images

Determine your current daily caloric intake and create a deficit. Monitor all the food and liquid calories you take in for five days and add the totals up. Divide by five to get your average and reduce it by 1,000. This will lead to about 2 lbs. of weight loss a week, according to the National Institutes of Health. Utilize a free online calorie tracker if you need assistance with your tracking.

Step 2

How to Lose Inches Fast & for Free
Drink only water. Photo Credit Jupiterimages/Pixland/Getty Images

Replace all the beverages in your diet with water. Soda, sweet teas, slushies, beer, wine, fruit punch and mocha lattes are all high in calories, which can expand the measuring tape. Choose water because it is calorie-free and helps hydrate your body.

Step 3

How to Lose Inches Fast & for Free
Eat breakfast as soon as you wake up. Photo Credit mathieu boivin/iStock/Getty Images

Increase your eating frequency to speed up your weight loss. Have a meal as soon as you wake up and continue to eat meals every two to three hours for the rest of the day. This will keep your metabolism elevated and appetite controlled. Eat nutrient-dense foods with all your meals, such as fruits, vegetables, low-fat dairy, fish, lean meats, beans and whole grains. Low-fat cottage cheese with berries and sunflower seeds mixed in is a meal, for example.

Step 4

How to Lose Inches Fast & for Free
You don't need a gym membership to exercise. Photo Credit BÅażej Łyjak/iStock/Getty Images

Partake in cardiovascular exercise that does not require a gym membership or fitness equipment. Walk, run or step up and down on the bottom steps of a staircase to get your cardio. Work out at an intensity that causes you to breathe heavily and sweat. To lose weight, the American College of Sports Medicine recommends 60 to 90 minutes of cardio performed five days a week.

Step 5

How to Lose Inches Fast & for Free
Workout in your living room using your own body weight. Photo Credit Allan Danahar/Digital Vision/Getty Images

Build your muscles with body weight exercises. By adding 3 lbs. of muscle, you can burn over 600 additional calories a week, according to the University of Michigan Health System. Perform exercises like pushups, dips, back extensions, double crunches, squats and lunges. You can do these all free from the comfort of your living room. Aim for 10 to 12 repetitions. Do three or four sets and work out two or three days a week.

Step 6

How to Lose Inches Fast & for Free
Take the stairs instead of the elevator. Photo Credit Hongqi Zhang/iStock/Getty Images

Add more physical activity to your daily grind. Walk to as many locations as you can instead of driving. Tap your feet at your work desk and field phone calls while standing up. Choose stairs over elevators, and take 10-minute brisk walks during your lunch break.

LiveStrong Calorie Tracker
THE LIVESTRONG.COM MyPlate Nutrition, Workouts & Tips
GOAL
  • Gain 2 pounds per week
  • Gain 1.5 pounds per week
  • Gain 1 pound per week
  • Gain 0.5 pound per week
  • Maintain my current weight
  • Lose 0.5 pound per week
  • Lose 1 pound per week
  • Lose 1.5 pounds per week
  • Lose 2 pounds per week
GENDER
  • Female
  • Male
lbs.
ft. in.

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