How to Lose Weight Quickly & Cheaply

Losing weight doesn't have to take a long time and doesn't have to be expensive. To lose weight and keep it off you will have to adjust your lifestyle. You can make simple dietary changes that are easily manageable over the long run. You will also need to exercise regularly. However, spending money on a gym membership or workout equipment is not needed. All you need is the determination to start losing weight.

Instructions

1

Perform running or biking intervals. Interval training accelerates your metabolism into overdrive more so than regular cardiovascular exercise, according to the Mayo Clinic. The more vigorously you exercise, the more calories you will burn. Alternate between cardiovascular exercise at moderate to low intensity and high intensity for several minutes at a time. For instance, jog for two to four minutes at a pace that's easy to maintain. Use 60 to 70 percent of intensity, with 100 percent being the most intense. Increase to high intensity for two to four minutes, by running faster at approximately 90 percent intensity. Switch back and forth between intensities and gradually build up to complete a total of 45 minutes a day, three days per week.

2

Start a strength training routine three days a week, where you train all muscles of your body. Lift weights to tone and build muscle mass because it speeds up your metabolism throughout the day. Use water bottles or bottles filled with sand if you don't want to purchase dumbbell weights. Use your own body weight to perform calisthenics such as push-ups, sit-ups, lunges and squats.

3

Make small changes to your diet by watching what you eat, when you eat and how often you eat. Replace fatty meats with lean meats such as tuna, turkey and chicken. Eat "brown" carbohydrates such as brown rice, whole wheat breads, fruits and vegetables, instead of "white" carbohydrates. Lower the amount of carbohydrates you eat as the day progresses. Look for unsaturated fats including raw nuts and olive oil and avoid saturated fats that raise cholesterol levels. Keep your metabolism activated by eating six small meals throughout the day.

4

Sip up to 5 cups of green tea and at least eight, 8 oz. glasses of water daily. The Colon Health website states that green tea boosts your metabolism and burns up to 70 calories extra daily. Water hydrates your body, helps fat-metabolism, transports nutrients to cells and makes you feel full so you don't overeat.

5

Sleep eight to nine hours a night. Getting enough sleep will keep your energy level high. The National Sleep Foundation website reports that lack of sleep can lead to heart disease, obesity, increase of appetite, high blood pressure and diabetes. Nine hours of sleep is recommended.