Losing weight doesn't necessarily mean you have to go broke. There are free weight loss programs out there that can get you on the right track by using free tools, support forums and step-by-step tutorials. When searching for a weight loss program, be sure to keep in mind that there's only two ways to lose weight: diet and exercise. Any program that promotes diet pills, starvation or eliminating certain nutrients from your diet may be unhealthy and is not the best choice for long term success.
Key Factors
It's good to be skeptical when searching for a weight loss program. While many plans offer short-term weight loss, within five years the average person will gain all the weight back, says the University of Maryland Cooperative Extension. When evaluating a weight loss program for its overall, long term effectiveness, be sure it encourages three principles: balanced diet, good nutrition and physical activity. University of Maryland also suggests avoiding any diet plan that is 800 calories a day or less, does not have a solid history of success over a five year period for its current users and is not backed by registered dietitians, nutritionists and doctors.
DASH Diet
The Dietary Approaches to Stop Hypertension, or DASH, diet plan was developed in part by the American Heart Association in an effort to curb the rising rates of hypertension in the United States. The diet was also found to promote weight loss; many people experience 10 to 35 lbs. of weight loss within a few months of starting the program. The DASH plan is available in full as an inexpensive book at DASHDiet.org, but even better yet, you can follow the DASH Plan for free in PDF form available at the U.S. Department of Health and Human Services website. A link is in the Resources Section.
MyPyramid Weight Loss Plan
Probably the easiest and one of the most comprehensive free weight loss tools online, the MyPyramid Plan is a free dieting tool created by the U.S. Department of Agriculture and available at its website. MyPyramid takes into account your body type, age, sex and average daily physical activity level to determine a customized weight loss plan. This plan is the updated version of the famous USDA Food Pyramid of years past. It is based on proven scientific research on healthy eating and weight loss. A link is in the Resources section.
FitDay
With well over five million users as of 2011, FitDay is a free fitness and dieting tool that works. It consists of an easy-to-use software program that allows you to track your eating habits, record your weight loss goals, monitor your exercise routines and collaborate with other users and licensed nutritionists and dietitians. The FitDay program entails all of the necessary requirements for an effective weight loss regimen, including healthy meal suggestions, daily calorie recommendations and exercise guides. A link is in the Resources section.
References
- University of Maryland Department of Nutrition and Food Science: Evaluation Weight Loss Programs; Mark A. Kantor
- DASH Diet.org: The DASH Diet Eating Plan
- U.S. Department of Health and Human Services: Your Guide to Lowering Your Blood Pressure with DASH; April, 2006
- MyPyramid.gov: MyPyramid Plan
- FitDay: Weight Loss with FitDay
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