Free Weight Loss Program

Paying for a weight loss program can be expensive and lead to a lapse in effort. If you are trying to become thinner and keep money in your pocket, you don't need fancy diet plans, supplements or medications. What you need is discipline and the right combination of lifestyle adjustments.

Calorie Deficit

If you want to lose weight, you need to make a sacrifice with your caloric intake. A daily reduction of 500 calories for example, will cause you to lose about 1 lb. a week. Before you make your reduction, track your current intake for a full day to get a starting point. Include both liquid and food calories in this amount to be accurate.

Small, Frequent Meals

Eating small, frequent meals is one way keep your appetite under control. If you eat a small meal every two to three hours, you will avoid overeating and your body will be more efficient at burning calories. Only include foods that are nutrient dense such as low-fat dairy, fruits, vegetables, legumes, whole grains, lean meats and fish. A bowl of low-fat cottage cheese with raw baby carrots, sliced peppers and celery sticks is a quick, easy meal. Make sure breakfast is your first meal of the day.

Liquids and Weight Loss

Liquids are commonly overlooked in a weight loss plan, and this might be why a lot of people fail. If you do not take your liquid calories into account, you will sabotage your progress. Beverages such as soda, sweetened tea, milk shakes and beer, for example, contain high amounts of calories. Your best bet is to replace all calorie-laden drinks with water or tea. Drink a glass of water right before your meals, this will help satiate your hunger.

Cardio

Cardiovascular exercise burns calories which is essential for weight loss. Choose a form that you enjoy like running, biking, brisk walking, step aerobics or inline skating. If you do not like what you do, you will have a hard time staying motivated. The American College of Sports Medicine recommends 60 to 90 minutes of exercise five days a week to promote weight loss.

Building Muscle

Building muscle will do more than improve your appearance. When you add muscle to your body, you increase your resting metabolic rate which speeds up your weight loss efforts. Target your entire body with exercises to get the best bang for your buck. Include exercises such as bench presses, shoulder presses, back rows, triceps dips, biceps curls and step-ups. Aim for 10 to 12 repetitions, do three or four sets and workout two or three days a week. To increase your caloric expenditure, take short rest breaks in between sets.