For many, losing weight is an important step toward better health. Moderate exercise most days of the week, for at least 30 minutes, is recommended for general health and for weight loss. Fortunately, finding a program to help you lose weight and incorporate exercise into your lifestyle does not need to cost money.
Exercise
MayoClinic.com advises that a balanced workout routine should have five elements: aerobic or cardiovascular training, strength training for muscle fitness, flexibility exercises, core training to stabilize your abdomen and back muscles, and balance training to improve stability. Consider your fitness goals, balance the different types of exercise available to you, and your own health and needs. Include variety to avoid boredom and time for recovery between workouts. A written plan may help you stick with it.
Diet
In choosing a free weight loss program, do not to fall for gimmick or fad diets. Fortunately, weight loss does not require expensive supplements, books, pre-packaged meals or gadgets. A safe and effective weight-loss plan should include flexibility of eating from throughout the food groups, balanced nutrition, foods that are enjoyable and easily found at your supermarket, physical activity and a reasonable, steady weight-loss pace, such as 1 to 2 lbs. a week.
Programs
The Diet Channel features a free eight-week program that is fully available online, with eight weekly lessons that cover topics such as emotional and physical readiness to diet and exercise, food diaries, goal setting, body physiology, nutrition, exercise and more. Online free diet and exercise programs that require you to sign-up, but that may provide quality programs, include FitClick, Jillian Michaels and FitDay.
Recommendations
Before you begin a plan, talk with your doctor. She may be able to refer you to free programs in your area. Most free diet programs online require you to sign up; be aware that once you have submitted your email, you may be subject to emails trying to sell products and information to you. This may or may not be worth the trade-off of the free plan.
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