Supplements, gym memberships and fitness gadgets are all things people invest in to lose weight fast. But if you are one of the thousands who do not want to spend a dime to lose weight, there is still hope for you. Being that you want fast results, you are going to have to take your weight loss plan seriously and make some sacrifices.
Step 1
Reduce your intake of high-fat foods due to their calorie density. Eliminate hot dogs, burgers, french fries, sausages, pizza, wings and whole-fat dairy products.
Step 2
Fill yourself up with fiber. Avoid simple carbs that are low in fiber like white bread, candy, cakes, cookies, chips, doughnuts, pastries and muffins. Eat complex carbs that are high in fiber instead like apples, pears, bananas, oat bran, oatmeal, whole wheat pasta and brown rice.
Step 3
Eliminate all the liquid calories from your diet. Avoid lattes with whipped cream, beer, wine, soda, sweetened teas and processed fruit juices. Drink water instead as it can help keep you hydrated, it is calorie free and it helps flush toxins from your system. You can get it right from your tap and it won't cost you a dime. Aim for at least 8 cups a day.
Step 4
Add lean sources of protein into your diet. Examples include turkey breasts, chicken breasts, lean beef, fish, egg whites, venison, bison and tofu.
Step 5
Eat more frequently throughout the course of the day to boost your metabolism and to keep your hunger under control. Have meals that are a balance of quality protein and complex carbs. Beans and brown rice is an example of a mid-afternoon meal option.
Step 6
Take your time when you eat your meals. Eating fast can cause you to get an overabundance of calories being that it takes about 20 minutes for a message to be sent to your brain that you are full. Place your fork or spoon down after each bite and do not take another bite until you have swallowed.
Step 7
Avoid eating at least three hours before you go to sleep. Your metabolism slows down in the evening.
Step 8
Do bodyweight exercises to build muscle, which is metabolically active. Perform decline push-ups, traditional push-ups, incline push-ups, chair dips, crunches, squats and lunges. Workout two to three times a week; do 12 to 15 reps and three to four sets.
Step 9
Perform cardiovascular exercise four to five times a week for 60 minutes. Run or walk at a fast pace being that both of these forms of cardio are free. To increase your intensity, run and walk up hills.
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