How Can I Lose Weight Fast For Free?

Losing weight doesn't have to be expensive. It's possible to lose weight for free by monitoring your caloric intake, eating a balanced diet and exercising on a regular basis. While losing weight quickly may be appealing, gradual weight loss helps ensure the pounds stay off for good. The Centers for Disease Control and Prevention recommends losing weight at a rate of 1 to 2 lbs. a week.

Monitor Caloric Intake

Before you begin your weight loss journey, keep track of and record your calories each day for one week. Remember to include snacks, meals and drinks in your calorie total. At the end of the week, review your daily diet to determine where to cut calories. One pound of fat consists of 3,500 calories. You'll need to cut out 500 to 1,000 calories from your diet each day in order to lose 1 to 2 lbs. a week. Replace high-calorie beverages with water to eliminate empty calories. Limit your intake of fast food or processed junk foods, which are high in calories and fat, but low in nutrients.

Whole Foods

Eating healthy meals and snacks helps you lose weight quickly. Fill your plate with whole foods such as fresh or frozen produce, whole grains, lean protein and low- or nonfat dairy products. Keep snacks on hand when you're at work or out of the house to help you avoid vending machines and fast food. Prepare breakfast, lunch and dinner at home so that you know exactly what goes into each meal.

Eat Breakfast

Starting your day with a healthy breakfast boosts your metabolism and leads to healthier choices throughout the day. Eating a balanced breakfast actually reduces your hunger as the day goes on, making it less likely that you'll overeat at other meals. Skipping breakfast often leads to an unhealthy snack or quick fix later in the morning. The nutrients you consume at breakfast replenish your energy stores, making it easier to move and exercise during the day.

Exercise

You don't have to have a gym membership to exercise. Take a walk around the block, ride your bike, jog or perform a fitness DVD in your living room. Most people need 60 to 90 minutes of physical exercise each day to lose weight. If you're unable to take an hour a day to exercise, break up the exercise into small increments throughout the day. A 20-minute walk in the morning, at lunch and after dinner equals 60 minutes of exercise per day.

Sleep

Getting enough sleep each night is essential for weight loss. Skimping on sleep diminishes energy and makes it difficult to exercise. Lack of sleep can also increase your appetite and your desire for unhealthy foods, according to a 2004 study at the University of Chicago Medical Center. Aim for a minimum of seven hours of sleep per night to avoid low energy levels, unhealthy food choices and mood swings.