Although it's possible to spend hundreds and even thousands of dollars each year on diet and workout programs, the best weight loss and fitness information is free because the science behind these programs is in the public domain. The industry professionals who create workout and diet programs have the same access to information that you do, then repackage that information in a way they hope will sell.
Counting Calories
Losing weight is basically a matter of burning more calories through activity than you take in through eating. You lose about 1 lb. for every 3,500-calorie deficit you create. Calculate the calorie content of your food and the caloric burn of your activities using free online weight-loss resources such Health Status and Diet Bites, and use a notebook to track your numbers (see Resources).
Balanced Diet
In many cases, all you have to do is adjust your diet to fit the recommendations of nutrition experts like the USDA and the Harvard School of Public Health. The shift in what food types you consume alone can reduce your calorie intake and curb cravings that come from spikes in blood sugar or low levels of vital nutrients. Both institutions post their food pyramids free online, giving guidelines for daily and weekly food intake (see Resources).
Getting Outside
Getting outdoors for almost any activity can help you lose weight, reduce stress and get in shape. Walking around the block, hiking through a park, swimming in a lake and playing tag with your children are all free -- and all provide pleasant memories along with the physical benefits.
Running and Jogging
When it comes to cardiovascular exercise programs, running and jogging are about the lowest cost options available. You may have to invest in some shoes and a pair of shorts, but you can run on the road or a community track or trail at no cost. Long-distance running, sprints and interval training are all good options, each of which suit different workout goals. Free online resources can help you plan the run that meets your needs best (see Resources).
Calisthenics
They may not be your fondest memory of school, but you learned how to do these in gym class. Pushups, situps, burpees, jumping jacks and squat jumps are basic movements that use the weight of your own body to build muscle and improve your range of motion. You don't even need a special workout space to do these -- just clear the coffee table out of the way and get moving.
References
- "Eat, Drink and Be Healthy"; Walter Willett, et al.; 2004
- "Body for Life"; Bill Phillips; 1999
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