How to Lose Weight & Tone Your Body for Free

Losing weight and toning your body can feel like a huge challenge. Most of what you need to lose weight comes from knowledge -- such as knowing what foods to eat and avoid and how to make the most out of an exercise regimen. Exercising can be free. All you need is determination.

Instructions

• 1

  Get informed. The library and the Internet are filled with free information on how to successfully lose weight and tone the body. Follow the advice of reputable sources such as the Mayo Clinic or the National Institutes of Health and the American Heart Association. These organizations recommend healthy food choices and regular, moderate exercise for losing weight. Steer clear of fad diets or anyone promising to have the secret to weight loss. Avoid diets that severely restrict caloric intake. Exercise is important because it burns calories and tones muscle.

• 2

  Record your calorie intake. To lose weight, you must burn more calories than you eat. And knowing how much you're eating will help you consume less. Regardless of how much weight you need to lose, women should get at least 1,200 calories per day and men at least 1,600, according to the National Institutes of Health.

• 3

  Exercise to shed pounds. The Mayo Clinic suggests 30 to 60 minutes of moderately intense exercise on most days. Develop a walking or running regimen. Try dancing in your living room to your favorite music. You can also march or run in place to music as well. Jumping rope and using the hula hoop are other options. Choose activities that get your heart rate up and make you sweat.

• 4

  Add intervals to your exercising to increase calorie burn. Intervals will help you burn more calories because you are increasing the intensity of your workout. Sprint every few minutes while you're walking or jogging. Walk or jog for three or four minutes then sprint for one minute and return to jogging. Alternate this pattern for an effective way to burn calories. These bursts will increase calorie burn and tone muscles in your legs.

• 5

  Tone your body with strength training. Strength training tightens and builds your muscles. Push-ups, pull-ups, side lateral raises and tricep dips are effective for your arms and shoulders -- and they don't require equipment. Squats and lunges will tone muscles in your legs. Planks tone your core muscles and firm your belly by using your body weight only.