How to Lose Weight Fast Without Spending Any Money

For many people, losing weight can be a physical and mental challenge. But it can also be a financial challenge, as a gym membership can cost $40-$200 a month, workout gear can be pricy, and dieting pills and supplements can end up costing you more than you anticipated.^{[1]XResearch source} Rather than break your budget to get healthy and shed some pounds, make adjustments to your workout routine, your diet, and your lifestyle habits to shrink your waistline without emptying your wallet.

Method 1

Method 1 of 3:

Making a Budget Friendly Workout Routine

1
Create your own home exercise program. Rather than fork out money for a gym membership, treat your home or your living space like your own personal gym. If you have access to a television, there are several free exercise programs that you can follow along with at home.
- You can also look up exercise programs online to target certain areas of your body you are trying to tone, or a full body workout to lose weight overall.^{[2]XResearch source}
- If you are trying to get into shape, start with light exercise like 30 minutes of walking a day. Gradually work your way up to a home exercise program that combines cardio through jogging or running, interval training, and stretching.^{[3]XResearch source}^{[4]XResearch source}
2
Do yoga at home. There are many free yoga programs available online that you can follow along with, usually with accompanying video showing demonstrating how to do yoga poses and breathing techniques.^{[5]XResearch source}^{[6]XResearch source}
- Look for a beginner’s yoga program if you are just starting to get into yoga. Commit to a one-hour yoga practice every other day in an open area at home. Over time, you can work up to practicing yoga every day.
Involve your friends in your lose weight and spend no money program by creating a running group. Agree to meet twice a week for a 30-minute run, and increase your speed and distance over time. This will allow you to lose weight together, without spending a dime, and socialize while you workout.
4
Join a recreational sports league. Look for a local recreational league in your area that has no registration fees. Some recreational leagues will provide sports gear, such as rackets, soccer or basketballs, and baseball gloves, free of charge.
- You could also join a pick up game at a local court, where all it costs to join a game is a willingness to play and good sportsmanship.
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Method 2

Method 2 of 3:

Adjusting Your Diet

1
Determine your daily calorie intake. To help lose weight in a short period of time, you should calculate how many calories a day you should consume. To do this, you can use an online calorie calculator to determine how many calories you need to eat to have enough energy to do exercise, without putting on extra weight.
- Keep in mind you should never go under your daily recommended calorie intake as this can lead to unhealthy weight loss and other health issues. You should also maintain a healthy diet and do consistent exercise to lose weight fast in an effective and healthy way. Consuming too few calories might make you drop weight quickly, but it will mess up your metabolism. In addition, as soon as you start eating normally again, your weight will usually shoot right back up.
2
Consume more vegetables, healthy fats, and lean protein. Shape your meals so they contain one protein source, one low fat source and one low carb vegetable source.
- Healthy protein sources include egg whites, soy products, and chicken. Fish such as salmon and trout, as well as shellfish like shrimp and lobster are also good sources of protein in a healthy diet. Non-fat Greek yogurt is also a good way to get protein and dairy in your diet.
- Low carb vegetables include: broccoli, cauliflower, spinach, kale, brussels sprouts, cabbage, Swiss chard, lettuce, cucumber, and celery. Steaming or baking vegetables, rather than frying them, will ensure you receive all the nutrients and antioxidants in low carb veggies for the week. Frozen vegetables also retain their nutrients better than canned varieties.^{[7]XExpert SourceAdrienne Youdim, MD
  Board Certified InternistExpert Interview. 11 September 2020.}
- Healthy fat sources include avocados and nuts, as well as olive oil, coconut oil, and avocado oil. Cooking with these oils will boost your fat levels without causing you to gain weight.
3
Cut out carbs, sugars, and animal fats. Foods high in carbs and sugars cause your body to secrete insulin, which is a main fat storage hormone in your body. When your insulin levels go down, your body can start to burn fat. It also helps your kidneys shed excess sodium and water, which will help you reduce any water weight.^{[8]XResearch source}
- Avoid foods high in starch and carbs like potato chips, french fries, and white breads. You should also avoid consuming foods high in sugar like soft drinks, candy, cakes, and other junk food.
- Animal fats found in red meat and gamey meat like lamb can be fattening and slow down your metabolism as they are difficult to digest. Skip the steak or the lamb burger for one week as part of your meal plan.
4
Have natural sugars, rather than artificial sugars. Rather than have a piece of candy for a quick snack, replace it with a piece of fruit that is low in sugar, such as raspberries, blackberries, blueberries, or strawberries. Replace the sugar in your morning coffee with a natural sugar like Stevia, a spoon of honey or agave.^{[9]XTrustworthy SourceCenters for Disease Control and PreventionMain public health institute for the US, run by the Dept. of Health and Human ServicesGo to source}
- Your diet should focus mostly on healthy sources of protein, fat, and vegetables. But you should also include healthy sugar options such as fruit.
5
Create a seven-day meal plan. Your meal plan should include three main meals (breakfast, lunch, dinner), scheduled at the same time of day, as well as two small snacks (between breakfast and lunch, and lunch and dinner), also schedule at the same time of day. This will ensure you eat at a consistent time for all seven days and do not skip or miss a meal. Eating about 1,400 calories a day, combined with daily exercise, can lead to healthy weight loss depending on your gender, age, height, activity level, and current weight.^{[10]XResearch source}^{[11]XResearch source}
- Make a grocery list based on your meal plan and go food shopping for the week on Sunday. Stock your fridge with all the necessary ingredients to make your meals for the week so you can prepare each meal easily and quickly.^{[12]XResearch source}
6
Don’t skip meals. Once you have a meal plan and are eating at a consistent time every day, avoid skipping meals or not eating when you don’t feel hungry. Skipping a meal or putting off a meal until you are starving can lead to overeating and uncontrolled eating.^{[13]XResearch source}
- When you sit down to eat, you should also minimize any distractions so you can focus on your food. Turn off your computer, your television and put your phone aside. Chew your food slowly so you do not eat too fast or in a hurry.
It’s difficult to eat out and have a healthy meal. Eating out and getting take out are also quick ways to use up your food budget and spend unnecessary money.^{[14]XResearch source} Instead, focus on making your own meals at home.^{[15]XExpert SourceAdrienne Youdim, MD
Board Certified InternistExpert Interview. 11 September 2020.} This may mean you will need to spend money on healthier food, but you need to eat anyway! Might as well make your meals help you lose weight, rather than help you put on more pounds.
8
Drink more water. Save money and cut down on your sugar intake by replacing soda and fruit juices with at least eight glasses of water a day. Cutting out Coca-Cola and other sodas can dramatically reduce your weight and give you more energy to exercise. Best of all, water is free from any tap in your home.
- Carry a full water bottle with you so you can sip water throughout the day. Sipping water will help your body to digest food. Avoid chugging water, as this can cause your belly to swell.
Another way to save money and slim your waistline is to limit your alcohol consumption. Alcoholic drinks like wine, beer, and cocktails contain sugars that can be difficult to burn off during exercise. These drinks will also dehydrate you, leading to water retention and less energy for your workout.
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Method 3

Method 3 of 3:

Adjusting Your Daily Habits

If you struggle to get into an exercise routine, create a simple daily walk for yourself by parking at the far end of the parking lot, or getting off one stop early on the bus on your way to work and on your way home. This will force you to do some exercise every day, without spending a dime.^{[16]XResearch source}
2
Take the stairs. When faced the prospect of a short elevator ride to your apartment, your office, or even the next floor of the mall, opt for the stairs. Walking up and down the stairs will get your cardio going, and can help you lose weight without paying for a gym membership.^{[17]XResearch source}
- If you are just starting to get in shape, a cardiovascular workout once a day for thirty minutes total can burn calories without putting too much stress or tension on your body.
Pack your own lunch and bring it to work to avoid eating out in the middle of the day. Prepare your lunches the night before so you aren’t tempted to eat out and spend money on unhealthy food.
Get eight hours of sleep a night. Stress and anxiety can be major food triggers and lead to unhealthy eating habits. Commit to getting a solid sleep every night so you are well rested, relaxed, and have enough energy for your workout routine. A good night’s sleep can reduce your cortisol levels, the hormone that rises when you are anxious or stressed. Avoid stress eating by committing to eight hours of sleep a night.^{[18]XResearch source}
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How can I eat healthy on a budget?
Adrienne Youdim, MD
Board Certified Internist
Dr. Adrienne Youdim is a Board Certified Internist specializing in medical weight loss and nutrition and the founder and creator of Dehl Nutrition - a line of functional nutritional bars and supplements. With over 15 years of experience, Dr. Youdim uses a holistic approach to nutrition that blends lifestyle changes and evidence-based medicine. Dr. Youdim holds a BA from the University of California, Los Angeles (UCLA) and an MD from the University of California, San Diego (UCSD). She completed her residency training and fellowship at Cedars-Sinai. Dr. Youdim holds multiple board certifications awarded by the American Board of Internal Medicine, the National Board of Physician Nutrition Specialists, and the American Board of Obesity Medicine. She is also a Fellow of the American College of Physicians. Dr. Youdim is an Associate Professor of Medicine at UCLA David Geffen School of Medicine and an Assistant Professor of Medicine at Cedars-Sinai Medical Center. She has been featured on CBS News, Fox News, Dr. Oz, National Public Radio, W Magazine, and the Los Angeles Times.
Adrienne Youdim, MD
Board Certified Internist
Expert Answer
Buy frozen vegetables since they'll retain most of their nutrients from when they were fresh.
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