The easiest way to lose weight for free involves changing your eating habits and lifestyle. Ideally, your weight loss goal should be 1 to 2 lbs. per week, according to the Centers for Disease Control and Prevention (CDC). This weight loss can be accomplished by starting a moderate to intense exercise program and eating a healthy diet. As you lose weight, your health will begin to improve. According to the National Institutes of Health, diabetes, heart disease and other conditions may improve with weight loss.
Step 1
Gather your support team. A good support team will help you to stay on track with your weight loss goals. Family members and friends that can help you stay motivated are an integral part of your weight loss support team. You can also join the weight loss community forums on LiveSTRONG.com.
Step 2
Exercise daily on most days of the week, if not all the days of the week. Keep your activities vigorous in intensity. Include cardiovascular exercises like swimming or running each day you work out. You should also include strength training exercises like weight training exercises on three to four days per week.
Step 3
Determine how many calories you eat per day on your regular eating schedule. Keep a food journal and visit The Daily Plate to determine the number of calories you eat. In order to achieve safe weight loss, you should cut at least 500 calories but no more than 1,000 calories per day, according to the CDC.
Step 4
Make your meal plan. Eating on a whim will work against your weight loss plan because you are more likely to choose unhealthy foods if you don't have a plan. Write out your meal plan on a daily or weekly basis and stick to it. You should base your meal plan on your individual food pyramid plan (see Resources).
Step 5
Keep healthy foods to snack on. Vegetables or nuts are a good option for snacks, as are low-calorie snack packs. Keeping these foods on hand will minimize your risk of snacking on high calorie foods.
Step 6
Drink only low calorie beverages or water. Sugary drinks and soft drinks have empty calories that can sabotage your weight loss program.
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