People who sell weight loss plans and products are making a good living. Americans spend close to $60 billion a year buying these goods and services, according to Smart Money. You can put your wallet away, though, as losing weight is a simple matter of burning more calories than you eat. There are simple things you can do to keep yourself on track that will not cost you a cent, and that may even save you money.
Reduce Portion Sizes
To lose weight, you must eat fewer calories than you burn, as you must create a deficit of 3,500 calories for every pound that you want to lose. One way to do this without drastically -- and expensively -- changing your diet is to reduce your portion sizes. It is easy to load a plate with two or three times as much food as our body needs. Get in the habit of measuring your portions, and you will find that you can save money instead of spending it.
Drink Plenty of Water
Tap water is practically free, at least in the quantities you are likely to drink. Replace expensive and caloric drinks with water, and consume plenty of it. Aim to drink 16 oz. of this inexpensive elixir before every meal, as it will likely cause you to consume fewer calories and lose weight. Water also helps to flush toxins out of your system and prevents dehydration -- a condition that can sap your energy. Jazz it up with a couple of slices of fruit or a sprig of mint for flavor.
Eliminate Trigger Foods
Go through your refrigerator and pantry and get rid of any foods that can trigger overeating. While initially this can seem wasteful, in the long run, you will save money because you will eating less. Having a pantry stocked with cookies, chips and other temptations is a recipe for disaster. You will find that you lose weight much quicker when you don't have these foods hanging around waiting to derail your efforts.
Go Outside
Put on a pair of shoes and go outside. While you're outside, take a walk or a job. Or get your bicycle and take it for a spin. Look in your garage and you may unearth tennis rackets, in-line skates and other equipment that may have sat unused for a while. Spend at least an hour a day doing something outdoors that gets your body moving so that you can burn off excess fat. If there is bad weather, go walk at a shopping mall, dance to some upbeat music at home or simply brave the elements and enjoy the day anyway.
References
- "Cal Poly News"; What Helps Keep the Weight Off? Cal Poly Kinesiology Professor's Study Finds Out; October 2009
- "Virginia Tech News"; Clinical Trial Confirms Effectiveness of Simple Appetite Control Method; Lori A. Greiner; August 2010
- "Smart Money"; 10 Things the Weight-loss Industry Won't Say; Trevor Delaney, et al; February 2011
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