Content

• Steps

For many people, losing weight is both a physical and a mental challenge. Plus, it's a financial challenge as going to the gym every month costs a lot of money, buying relatively expensive exercise equipment, weight loss pills and supplements can cost you more than you expect. Instead of spending money to stay healthy and lose weight, change your exercise habits, diet, and lifestyle habits for the ideal, economical measure.

Steps

Method 1 of 3: Practice but it's inexpensive

1. 

   Design your own home exercise. Instead of spending money to go to the gym, take advantage of the space at home to make a gym. If you have an internet connection, you will find lots of free exercises that you can do at home.
   • You can also find body toning exercises or do full body exercises to lose weight.
   • If you want to look good, start with light exercise like walking for 30 minutes a day. Then gradually increase your levels with a combination of cardio with walking or jogging, interval training and stretching exercises.

2. 

   
   
   Practice yoga at home. There are tons of free yoga exercises online with video tutorials and breathing techniques you can use,
   • Look for elementary exercises when you are new to yoga. Stick to yoga every other day in open spaces at home. Over time, you will develop a daily yoga routine.

3. 

   
   
   Set up a jogging group with friends. Invite a few more friends to lose weight and set up a jogging group to not spend much money. Meet friends 2 times a week for a 30-minute jog, then gradually increase your speed and distance over time. This will help you lose weight without having to spend any money and talk together while exercising.

4. 

   
   
   Join a sports and entertainment club. Find a sports and entertainment club in your area at no cost to join. Some clubs offer free sports equipment such as racquets, balls, and gloves.
   • You can also join a local random match, which costs money, as long as you are willing to join and be athletic.
   advertisement

Method 2 of 3: Changing diet

1. 

   Determine your daily calorie intake. To lose weight in the short term, you should calculate how many calories you need to eat each day. To do that, you can use an online calculator to determine how many calories you have to get enough for exercise without gaining weight.
   • Remember that you should not consume less calories than your body needs as it will lead to unhealthy weight loss and other health problems. You should also maintain a healthy diet and exercise regularly for fast, effective, healthy weight loss. Low calorie intake will help you lose weight quickly, but it will mess with your immune system. Besides, when you start eating normally again, your weight will also skyrocket.

2. 

   Eat plenty of vegetables, healthy fats, and low-fat protein. Design meals that include 1 source of protein, 1 source of low fat, and 1 source of low carbohydrate vegetables.
   • Healthy sources of protein include egg whites, soy products, and chicken. Fish like salmon, scallop fish as well as shellfish like shrimp and lobster are also good sources of protein for a healthy diet. Eat fat-free Greek yogurt for protein and to include dairy products in your diet.
   • Low-carbohydrate vegetables, including: broccoli, cauliflower, spinach, kale, Brussels sprouts, cabbage, rainbow greens, lettuce, cucumbers and celery. Steaming or baking vegetables instead of frying will help you get the nutrients and antioxidants you need with low-carbohydrate vegetables for the whole week.
   • Sources of healthy fats include avocados and seeds, as well as olive oil, coconut oil, and avocado oil. Cooking with these oils will increase the fat content but do not cause weight gain.

3. 

   Cut down on carbobydrates, sugars, and animal fats. Foods high in carbohydrates and sugars cause the body to secrete insulin, which is the hormone that keeps fat in the body. When insulin levels drop, your body starts burning fat. In addition, it also helps the kidneys remove salt and water, helping to lose water weight.
   • Avoid starchy and carbohydrate foods like crackers, chips, and white bread. You should also avoid foods high in sugar such as sodas, candies, cakes, and other junk food.
   • Animal fats in red meat and meats that smell like lamb are high in fat and slow down the immune system because they are indigestible. Plan to stop beef and lamb for a week.

4. 

   Choose natural sugar instead of artificial sugar. Instead of eating pastries as a side dish, replace them with a piece of low-sugar fruit like raspberries, blackberries, blueberries, or strawberries. Use natural sugar when adding it to your morning coffee, like 1 teaspoon of honey or agave honey.
   • Your diet should focus primarily on healthy sources of nutrients such as protein, fats, and vegetables. However, you should also get healthy sugars from fruits.

5. 

   Make a meal plan for the whole week. Your meal plan should include 3 main meals (breakfast, lunch and dinner), with 2 snacks (between breakfast and lunch, between lunch and dinner), with a set meal time. This will help you eat the right meal for 7 days without skipping meals or eating late. Consuming 1,400 calories per day, combined with regular exercise can help you lose healthy weight, but it still depends on your gender, age, height, activity level, and current weight.
   • Make a list of the foods you want to buy based on your meal plan. Stock up on essential foods for your meals all week so you can cook easily and quickly.

6. 

   Don't skip meals. When you have a meal plan and eat at the right time each day, avoid skipping meals or eating because you are not hungry.Skipping meals or moving meals until you feel hungry can cause you to eat more and lose control.
   • When you sit and eat, limit distractions so you can focus on eating. Turn off computers and television sets and set aside your phone. Chew slowly so you don't eat too quickly or in a rush.

7. 

   Avoid eating out. When you eat out, it will be difficult to get a nutritious push meal. In addition, eating out also costs you a lot of money. Instead, get into the habit of cooking at home. While it will cost you money, you will get a nutritious meal that you cannot waste. Besides, eating healthy will also help you lose weight rather than gain weight.

8. 

   Drink a lot of water. Save money and reduce sugar from soft drinks and juices by 8 cups of water a day. Reducing soda can help you lose weight and give you more energy to exercise. It is also important that water can be found everywhere.
   • Bring a full bottle of water so you can drink it slowly throughout the day. Drinking water will help your body digest food. Avoid drinking too much water at once as it can cause your stomach to swell.

9. 

   Reduce alcohol. Another way to save money and lose weight is to limit alcohol. Calories from alcoholic beverages such as alcohol, beer and sugary cocktails are often difficult to burn during exercise. These drinks also dehydrate the body, resulting in the body trying to stay hydrated and not providing enough energy to exercise. advertisement

Method 3 of 3: Change your daily routine

1. 

   Parking the car far from the office. If you are having trouble arranging your exercise time, create a way to walk by parking your car at the end of the yard, or get off the bus at a stop slightly away from work and walk. Thus, you are forced to exercise every day for nothing.

2. 

   Take the stairs. When your apartment or office isn't too tall, or go up to the next floor of the mall, opt to take the stairs. Going up and down stairs is like doing cardio exercises. As a result, you will lose weight without going to the gym.
   • If you've just started exercising, do cardio once a day for 30 minutes, as if your body won't feel overwhelmed.

3. 

   Bring lunch to work. Bringing lunch will help you avoid eating out in the middle of a meal. Prepare lunch the night before so you don't have to eat out and spend money on unhealthy things.

4. 

   Sleep for 8 hours a day. Stress and anxiety can be caused by food and lead to unhealthy eating habits. Try to get enough sleep each night so that you can rest, relax and have enough energy to exercise. When you sleep well, you decrease the concentration of cortiol, the hormone that develops when you are anxious or stressed. You can avoid eating bluff by sleeping for 8 hours a day. advertisement