Television commercials, infomercials and magazine ads would have you believe that successful diet and exercise plans cost money. All sorts of diet supplements, weight-loss shakes, workout DVDs and exercise equipment are advertised every day, and they can sound appealing. However, dieting and fitness don't require fancy plans or expensive machines. Successful diet and exercise plans simply come down to making healthy food choices to consume fewer calories than you burn off through regular exercise, says the American Dietetic Association. You can create your own diet and exercise plan, without spending money on gear, gadgets or special foods.
Step 1
Focus on the main food groups. The USDA's MyPyramid recommends choosing nutrient-dense foods, while avoiding extra calories. When you are planning meals and snacks, include fruits and vegetables, lean proteins, whole grains, and small amounts of heart-healthy fats.
Step 2
Cut down on high-fat, high-calorie treats and dishes. Foods, such as candy, chips, french fries, doughnuts, ice cream, soda, fried food and pastries, contain loads of calories while providing minimal nutrition. By decreasing your consumption of these unhealthy foods, or cutting them out of your diet altogether, you will reduce your caloric intake and successfully lose weight.
Step 3
Watch your portion sizes. Even healthy foods can cause weight gain if portions are too large and thus provide excessive calories. Reduce your serving sizes at meals and snacks to cut calories and lose weight. The American Dietetic Association suggests using smaller plates and bowls when eating, to make smaller portions appear larger and more satisfying.
Step 4
Engage in cardiovascular exercise for 30 to 60 minutes, most days of the week. Cardio exercise elevates your heart rate and burns major calories, which is integral to any successful diet. But you don't have to spend a great deal of money to engage in frequent exercise. Climbing stairs, brisk walking, jogging, vigorous gardening, swimming, ice-skating, cycling, dancing and playing fast-paced games and sports with your children in the backyard all count as effective cardio exercise.
Step 5
Strength train two to three times per week. Strength-training workouts use weight machines, handheld weights, resistance bands or your own bodyweight to create resistance to build muscle mass. This leads to a leaner, sleeker shape and a speedier metabolism. If you don't have access to machines or hand-held weights, use your own bodyweight for moves like sit-ups, push-ups, squats and lunges, or use common household items, such as canned goods and filled water bottles, as weights.
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