How To Lose Weight Fast With No Expensive Equipment

Losing weight fast is not easy -- it requires a great deal of dedication and motivation. To be safe, weight loss should occur at a steady pace. The Mayo Clinic recommends an average of 1 to 2 lbs. per week. Steady weight loss can help you achieve your goals without harming your body. Expensive gym equipment isn't necessary -- weight loss can occur with little to no equipment.

Step 1

Get your heart pumping and break a sweat. The American College of Sports Medicine recommends that adults looking to lose weight should perform cardiovascular exercise for 60 to 90 minutes, five days per week. Go for a run, do some jumping jacks, take a brisk walk or complete house or yard work. For little cost, invest in a jump rope or an aerobics DVD -- or view a workout program online.

Step 2

Engage in strength training. Strength training can help burn calories and tone your body as you lose weight. Use your own body weight. Situps, crunches, squats, lunges, pushups and wall squats can all be performed without the use of any equipment. Use free weights or resistance bands to perform tricep curls, biceps curls and chest presses. Strength training can help counteract muscle loss associated with weight loss. Muscle tissues burn more calories than fat tissues -- even while resting. This is because your muscles use protein for energy. This increased energy expenditure leads to an increase in your metabolism, causing you to burn calories regardless of the activities you are participating in.

Step 3

Drink plenty of water. The National Academy of Sports Medicine recommends eight glasses per day. Water helps nourish your muscles, regulate your digestive system and help you feel full. When you feel satiated, you will be less likely to snack on unhealthy items.

Step 4

Maintain a healthy diet. Watch your caloric intake. The Mayo Clinic notes that 3,500 calories equals 1 lb. of fat. Cutting 500 calories from your diet per day will result in a pound of weight loss every week. Cut sweets, sugars and high calorie foods from your diet. Losing 500 calories may be as simple as eliminating soda or one unhealthy dessert or snack per day. Fruits, vegetables, low-fat dairy, protein, carbohydrates, whole grains and lean meats should comprise a majority of your diet.

Tips and Warnings

For weight loss without purchasing any equipment, use items already in your house. Use canned goods as light weights or towels as resistance bands.
Prior to beginning a weight loss program, consult your physician. Your physician should determine if you are healthy enough to exercise and offer you advice on what a healthy weight is for your particular body.