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Zero Cost Weight Loss

"If it's for free, its for me."

                                 --A good friend of mine

Low cost is great, but free is always better....

Weight loss plans can become very expensive when you consider all of the diet aids and techniques you may have to utilize to reach your goals. 

Today's economy almost precludes you from aggressively pursuing an effective weight loss program due to the anticipated expense involved.

Photo credit: jdurham from

So, how do you lose weight on a budget?

Losing and maintaining weight loss for an extended period of time requires only a few simple lifestyle adjustments. As long as you keep your goals within a realistic scope, you should be able to lose weight and keep it off with minimal effort.

First of all, losing weight does not require an expensive gym membership, high end exercise equipment, nor costly fad dieting.

There's got to be a less expensive way to shed the pounds, right?

Well, I have  good news for you. There actually are simple steps to a healthier lifestyle that can help you shed the pounds without slimming down your wallet at the same time.

Simple Exercise Routines

I can hear it now: "Yeah Kurt, never figured that one out (obligatory eye roll included) !" 

Well, I know it's a bit old-fashioned, with today's super-complex exercise routines involving everything from "21's" to "periodization" to "muscle confusion", but you need something that:

  1. Works for everybody
  2. Is made for your budget
  3. Requires no ongoing financial investments

Don't get me wrong here, a lot of this stuff does work and some of it actually looks pretty cool when you use it, but it's just not for everyone. 

A daily exercise routine can make a whole world of difference in your physique and in how you burn calories. Remember, when you are exercising you're working your heart, mind and body. You're building muscle mass, which enhances your metabolism.

Try this no cost weight loss exercise routine:

  • Warm Up: 7 to 8 minutes of light aerobic activity intended to increase blood flow and warm-up your tendons and joints.
  •  Resistance Training: Train all your major muscle groups. One to two sets of each exercise. Lifting common household objects in repetition (gallon-sized filled water bottles, a couple of paperweights, a mop bucket filled with water, etc.) around the house can provide you with ample resistance. Rest 45 seconds between sets.
  • Aerobic Exercise: Pick two favorite activities, they could be walking, biking or running, whatever fits your lifestyle. Perform 12 to 15 minutes of the first activity and continue with 10 minutes of the second activity. Cool down during the last 5 minutes.
  • Stretching: Wrap up your exercise session by stretching, breathing deeply, relaxing and meditating.

By using this simple routine, your heart pumps blood throughout your body more efficiently. This also greatly reduces your risk of heart disease.

Simple exercising can help reduce your risk of diabetes. You also increase your endorphin levels. This means your overall sense of well-being increases too! (i.e. no more crabby days)

It doesn't require a huge amount of time exercising to start receiving all of the above-mentioned benefits. You've just got to workout consistently for a minimum of 30 minutes. Working out can be as simple as taking a two-mile walk at a moderate pace, playing catch with friends and family, light house cleaning or maybe even riding a bike.

Whatever your workout choice is, keep in mind that it should moderately elevate your heart rate. Your respiration levels should increase to above normal. 

When applied with good breathing exercises, your muscles will get more oxygen. More oxygen to your muscles means better toning and more development. It's also good if you can break a sweat so that harmful toxins can be released as well. This type of workout fits in with almost any fitness agenda.

In short, nothing but benefits all around.

Controlling your appetite

When you're trying to lose weight, it's important that you not only eat healthy, but also eat in a balanced manner.

Some fats are needed in order to generate more fuel for energy. One of the biggest reasons for many diet failures is that people try to "crash diet" their way through their meals by reducing fat intake too drastically. 

Fat, just like many other addictive substances can be a hard habit to break. You've got to wean yourself off of it in order to kick the habit. Otherwise, you'll fall off the proverbial wagon again and again.

This is usually due to having little or no guidance during the weight loss program. When you allow yourself to give into healthier substitutes for fattier cravings, you're rewarding your body and making yourself less tempted to crave larger portions of the less healthier foods.

Eating smaller portions will help your stomach adjust to consuming less food. You definitely should include water as a staple in your diet to cleanse you and to make you feel full (at least temporarily). 

My advice:"watch your food portions!"

Photo credit: jfelias from

A Friend In Need

Did you know that having a workout partner may actually increase your chances of maintaining a diet, exercise routine, or long-term weight loss?

Enlisting the help of a friend or acquaintance to be your weight loss guardian angel can be pivotal to your weight loss success. It's kind of like having a coach to keep you in line. He or she can ensure that you stick to your weight loss goals by encouraging you to report your progress several times a week.

A good workout partner can help keep you focused on your goals. You may even become more accountable for your diet an exercise routines throughout the day. All of these tips can help you to reach your goals in no time flat!

That's my take on an effective no-cost weight loss plan.

What's your take?

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