Free Weightloss Ideas

Gym membership fees, expensive weight loss plans and diet foods can be overwhelming--on the self and the wallet. Don't give up; safe and effective weight loss methods do not have to be extravagant or pricey. Small and regular modifications in exercise and diet will help you drop extra pounds without having to dip into your bank account.

Move More Throughout the Day

The United States Department of Agriculture recommends that healthy adults engage in moderate to intense exercise for at least 30 minutes on most days of the week. Exercise does not have to happen in large chunks--break it up into segments throughout the day. Taking the stairs, going for walks on work breaks and incorporating exercising during commercial breaks are effective and easy ways to burn calories and integrate exercise into your day.

Burn Calories and Build Strength With Body Weight

Calisthenics, or exercises that use no external resistance, burn calories, build muscle and contribute to weight loss. Free and always accessible, body weight exercises challenge the muscles and help burn calories. Lunges, squats, push-ups, pull-ups and crunches are all exercises that contribute to weight loss and don't cost a penny.

Eat a Balanced Diet

Foods that are natural, such as fruits and vegetables, are low calorie and low fat. Nutrition plays an essential role in weight loss; exercise alone will not provide optimal results. Add lean sources of protein, whole grains and low-fat dairy, and stick to a low-fat, low-calorie diet. Daily diets that provide less than 1,200 calories do not provide the body with necessary nutrients and vitamins; very low-calorie diets can stall weight loss.

Don't Eliminate Any Foods: Eat Sweets in Moderation

Many weight loss programs limit food intake to certain types of foods and restrict eating sweets or foods that don't make the cut. Deprivation, or restrictive eating, can lead to binging behavior. Eat sweets in moderation and choose small portions of desserts and snacks to prevent high-calorie snacking after a period of restriction.

Make Exercise Social

A 2009 study conducted by the University of Pennsylvania found that people who exercised with a partner lost more weight than people who exercised alone. Schedule a run with a friend, or go for a bike ride with family members. Commitment to another person encourages consistency and follow through. Free forms of partner exercise include kayaking, canoeing, hiking, cycling, walking, jogging and swimming. Making exercise fun will make weight loss simple and achievable.

Set Goals and Objectives

Know why you want to lose weight and spell out your goals and the steps that you will take to reach them. The Miracle Question, commonly used in therapeutic settings, invites you to explore what you hope to achieve through weight loss. Imagine that you wake up six months from now and have achieved the weight loss--what is different about your life? Explore this question and set exercise goals and objectives that will ensure your weight loss and lifestyle modifications.