Losing weight can be expensive. Gym memberships, meal delivery systems and diet aids can make a dent in your finances. Luckily, to lose weight in a healthy way you do not need to buy anything or spend any money. Quick, healthy weight loss is at a rate of about 1 to 2 lbs. each week. Not only is losing weight more rapidly bad for your health, but it makes it more likely you will gain it back and may lead to loose skin.
Step 1
Decide what your ideal weight is. Do not aim for a weight that is under a healthy range depending on your BMI (Body Mass Index). Figure out how much weight you need to lose to meet your goal.
Step 2
Determine how many weeks you should give yourself to meet your goal. Take the amount of weight you want to lose and multiply it by 3/4. If you want to lose 20 lbs., you should give yourself about 15 weeks to meet your goal. This will help you lose weight at a rate of 1 to 2 lbs. per week.
Step 3
Reduce your caloric intake. Record how many calories you consume each day in a journal. Cut 100 calories from your diet each day until you start to lose weight. Focus on eating high-fiber food like fruits and vegetables and lean protein to help you feel satisfied on fewer calories. Produce stores, such as Produce Junction, provide fruits and vegetables that are much cheaper than food found in a grocery store. Avoid high-calorie foods like candy, fast food and processed products. Do not cut calories too low, or you body may enter starvation mode and will not burn fat as efficiently.
Step 4
Implement an exercise routine. Exercise will help you burn calories during a workout and will strengthen muscles to keep you burning fat long after your workout. Exercises that you can do without a gym membership or equipment include: walking, sit-ups, push-ups, skipping, jumping jacks and walking up and down steps. You can also ride a bike or swim if you have access to a bike or pool. Invite friends to play a game of soccer, baseball, or football with you so you can burn calories and have fun for free.
Step 5
Drink more water. Most water is free. If you have access to free, safe tap water, you can drink as much as you want without spending money. Water helps you feel less hungry, speeds the metabolism and gives you energy to work out. Cook with water and eat foods with high water content to help you feel full while eating fewer calories.
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