Ways to Lose Weight Without Spending Money or Using Pills

Approximately 60 million adults in the United States are overweight, according to the National Institutes of Health. Being overweight strains the body and is linked to health problems such as cancer, diabetes and heart disease. Losing weight isn't about spending a lot of money on exercise equipment or taking pills. Effective weight loss can be achieved by using food as it was meant, to fuel the body and by getting regular physical activity.

Dietary Considerations

• Avoid processed foods. Processed foods often have preservatives, added sugars and salt, and many of the benefits of the original whole food have been removed. Foods such as processed baked goods and refined sugars should be eliminated or reduced drastically for optimum weight loss. Get back to the basics with good carbohydrates including grains, nuts, beans and whole fruits and vegetables. Proteins are another important part of weight loss and help fuel the body for workouts. Opt for low-fat protein sources such as lean cuts of meat or legumes.

Portion Control

• Practice portion control and get to know your body's signals. Many people trying to lose weight find that even though they're eating the right food and exercising, the weight won't come off. Optimally, you should feel satisfied but not overly full when you are finished eating. Practice eating slowly so your body has time to process that full feeling. Incorrectly judging portion sizes will also sabotage weight loss. One half cup of pasta or grains and three to four ounces of meat are adequate serving sizes for most adults. Vegetables and fruits allow for more lenience with portion sizes, with a serving in the one- to two-cup range.

Get Moving

• Get moving for 45 to 60 minutes each day. Walking, running and jogging are all great exercises that don't cost a thing and can be done anywhere. If the weather isn't agreeable, opt for exercise DVDs. DVDs may be checked out at the library for free, and you can get new ones every couple of weeks to change up the routine for even better results. To stay motivated and add some fun, ask a friend to join you or join a sports group at a community center or school.

Get Stronger

• Build muscle mass for additional fat burning. Increased muscle boosts the metabolism. If you have hand weights, that's great. But there is no need to go out and buy exercise equipment. You can use your own body weight as resistance and still get lean. Pushups, pull-ups, leg lifts, crunches, lunges and squats work the major muscle groups. Aim for three to four strength-training sessions each week with a rest day in between to give muscles a chance recover.

Considerations

• Prevent dehydration when exercising by drinking plenty of water throughout the day. Water also helps a person feel fuller, which may help control overeating. Don't neglect your sleep habits. A 2004 study at the University of Chicago indicated that people who were sleep deprived had increased appetites and craved more unhealthy foods than people who were rested.