How to Lose Weight Fast Without Paying

If you've browsed a bookstore or a newsstand, or flipped on a daytime talk show or even the evening news, you know that fad diets are all around us. While most "lose weight fast" diets claim to have the secret formula for ditching the pounds, the truth of the matter remains: we lose weight when we expend more energy than we consume. Thus, the key to losing weight fast without paying for a fad diet program is to monitor and adjust the calories you put in your body and those that you burn.

Instructions

1

Start a food diary. Before you begin your diet, carry a notebook and eat as you normally do. Write down each item you put in your mouth, no matter how small.

2

Calculate your daily calories. Once you have kept your food diary for a day, label each item with its respective calories. You can determine the caloric value of nearly any food on the Calorie King website. For packaged foods, look for the nutrition information on the outside label. If you eat out, many restaurants have their nutrition information listed online.

3

Determine your necessary caloric deficit. To lose weight, you need to create a deficit in energy consumed versus energy expended. It takes 3,500 calories to form one pound, so cutting back 500 calories per day will result in losing one pound per week. Cutting back 1,000 calories per day will result in a two-pound weight loss in a week. If you already are eating less than 2,000 calories per day, do not cut back 1,000. Cut back 500 and burn the other 500 calories with exercise.

4

Adjust your diet. Once you know how many calories you'll be cutting each day, use your notebook to write down daily meal and snack plans that are within your caloric limit. To help you adjust to the lower calories, choose whole foods that are high in fiber and protein, as these will help you feel full longer.

5

Add exercise. Starting an exercise routine not only will quicken your weight-loss goals, but also tone your muscles, which will in turn raise your metabolism. A higher metabolism means you'll be burning more energy throughout your day than you were before. To really lose weight fast, shoot for burning 500 calories per day. You can do this by running for 45 minutes, using an elliptical machine for 50 minutes to 1 hour, or doing a number of other exercises. Determine the calories burned performing various activities on the Health Status website.

6

Fight plateaus. If you hit a plateau, it's time to change things. You may need to cut back your calories or rev up your workout. Changing your foods can be very effective as well. If you're still eating processed or fast foods, change to those that are natural, low in fat and high in protein. When choosing carbohydrates, choose those that are complex, like minimally processed grains, oatmeal and sweet potatoes.