Magazines, online sites and the television airwaves are filled with advertisements for costly diets, fat-burning supplements and workout equipment all intended to help you achieve weight loss. While the ads create the impression that downsizing comes with a price tag, the truth is that you'll lose weight safely and bypass the cost of unproven fads by following some proven guidelines to modify your exercise and eating habits. Understand the most effective methods for losing weight inexpensively to protect your bank account.
Step 1
Walk whenever possible. Walking is aerobic, which means you'll burn lots of calories, and doesn't require a membership to the gym. Consider walking to work, using the stairs whenever possible and parking away from the entrance to the movie theater.
Step 2
Shop for whole grains, vegetables and fruits. These nutritious options fill your stomach without lots of calories and can be found easily at your local grocery --- which means you'll avoid searching for pricey or hard-to-find items included in some fad diets.
Step 3
Hydrate yourself for free. Regular water contains no sugar or calories and is your best alternative to soft drinks.
Step 4
Increase the pace of your workout. While any exercise that elevates your breathing and requires continuous movement benefits your body, aerobic activities performed at a vigorous pace for 30 minutes burn the most calories when approved by your doctor. Low-cost options include basketball, bike riding, jogging, football and swimming.
Step 5
Perform pushups, pullups or situps. These exercises allow you to reduce body fat and gain muscle without lifting weights or purchasing a gym membership.
Step 6
Reconsider alcoholic beverages and fast food. Beer and other forms of alcohol, as well as fried burgers and chicken, cost money and pack calories into your body.
Step 7
Invite your friends to dance. Turning up the volume for a nightly dance session is aerobic and fun. You'll also benefit from a reduced chance for heart disease and osteoporosis.
Step 8
Go to sleep early. People who get a full night of rest are less likely to suffer cravings for high-calorie foods.
Tips and Warnings
- Regular stretching ensures the flexibility of your joints and helps you remain injury-free during exercise to reduce fat. Experts typically suggest stretching when your muscles are warm, including at the end of a regular workout. Aim to stretch gently, hold each pose for at least 10 seconds and never bounce or jerk.
- Low-cost exercise often results in expensive medical bills when your workouts include activities unsafe for your body. Avoid starting any increased physical activity without asking your doctor for advice, especially if you have a cardiac history or are over 40. While you'll need to cut calories to lose weight, avoid draining your body of essential nutrition in an attempt to save money. A safe diet delivers at least 1,200 calories to your body daily.
References
- MayoClinic.com; Aerobic Exercise: Top 10 Reasons to Get Physical; Feb. 12, 2011
- TeensHealth; Strength Training; May 2009
- Women's Heart Foundation: Strength Training for Women
- MayoClinic.com; Obesity; Oct. 9, 2010
- FamilyDoctor.org; What It Takes to Lose Weight; December 2010
- President's Council on Physical Fitness and Sports: Exercise and Weight Control
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