Several popular diet programs promise consistent weight loss at a cost, but there also are a number ways to help you lose weight that are entirely free. The two most important components of any weight-loss program are routine exercise and maintaining a healthy and balanced diet. Medical professionals recommend that you lose no more than 2 lbs. per week to promote sustainable weight loss. With discipline and patience, you can reach your health and fitness goals without emptying your wallet.
Step 1
Go for a run. Jogging or running outdoors works essentially every muscle in your body. Run for 30 minutes or more to strengthen and tone muscles throughout your legs, abs, back and arms. Running for 30 minutes to an hour can burn anywhere from 500 to more than 1,000 calories.
Step 2
Alternate your running routine with uphill running to maximize calorie-burning potential. Uphill running improves endurance and burns calories at a faster pace, depending on your speed.
Step 3
Perform workouts after your run to strengthen your core, such as situps and pushups. These workouts help to tone muscles in the torso, which also helps to support fat burning during your cardio routine.
Step 4
Mix in exercises like jump roping, cycling or swimming. An hour of performing these exercises can burn more than 500 calories. Varying you workouts helps to promote toning in all of your body's muscle groups.
Tips and Warnings
- Your diet is an essential part of losing weight. Consume at least 1,200 calories each day, depending on your height an weight. Your diet should be rich in fruits, vegetables, whole grains and lean proteins and low in high-fat foods. Drink 64 oz. of water each day to help support weight loss and prevent dehydration.
- Always stretch before any kind of physical activity to avoid injury.
Things You'll Need
- Running shoes
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